CHRISTMAS IN JULY

Similar to the 12 days of Christmas, this is the 12 exercises of July… This workout is designed to drop off exercises as you go. Start with exercise 12 and complete 12 reps. Next, exercise 11 and 11 reps. Continue this pattern all the way do exercise 1 for 1 rep. The second round through the entire set, skip exercise 12 and only complete exercises 11 to 1. The next round only complete exercises 10 to 1. The next round only complete 9 to 1. Then 8 to 1, 7 to 1 and so on until in the last round you only complete exercise 1 for 1 rep. If an exercise has a right and left to it, perform half the reps on the right and half the reps on the left.

Descending Exercises

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12 reps

STAGGERED JUMP SQUAT

TIPS:

Stagger your feet slightly with feet hip width apart. Jump up and down alternating feet in front.

11 reps

DEADLIFT

TIPS:

Hinge from the hips lowering weight toward shins then stand back up.

10 reps

X-UPS

TIPS:

Lay on your back making an “X” on the floor. Sit-up reaching opposite hand to opposite foot.

9 reps

PUSH PRESS

TIPS:

Use your legs to help your arms push your weights overhead in one movement.

8 reps

LAWN MOWER ROW

TIPS:

Hinge forward from the hips. Row your arm and pivot your hips as if starting a lawn mower.

7 reps

FORWARD BACKWARD RUN

TIPS:

Run forward and backward 3 steps each.

6 reps

CROSSOVER LUNGE

TIPS:

Step forward crossing one leg in front of the other. Make sure to take a long step forward.

5 reps

FORWARD CHOP

TIPS:

Perform a partial squat with the weight between your legs. As you stand up use your hips and arms to raise the weight overhead.

4 reps

SQUAT AND OVERHEAD PRESS

TIPS:

Squat and then press weights overhead when returning to standing.

3 reps

MOUNTAIN CLIMBER PUSH-UP

TIPS:

Perform a mountain climber, moving each leg up and down, then perform a push-up. Repeat this sequence.

2 reps

TURKISH GET-UPS

TIPS:

Holding a weight overhead, go from laying down, to sitting, to kneeling, to standing and repeat.

1 rep

BURPEE & DB CURL

TIPS:

Perform a burpee holding onto weights, curl the weights at the top of the burpee