January 19-25, 2020
Still Feels Like Christmas
This is a 12 days of Christmas style workout. The workout is designed the same pattern as the 12 days of Christmas song. On the first round of the workout you will only perform exercise 1 for 1 reps. In the second round through the workout you will perform exercise 2 (2reps) and exercise 1 (1rep). In the 3rd round you will perform exercise 3 (3reps), exercise 2 (2reps), and exercise 1 (1rep). This pattern will continue through the workout. Every round through the workout you will add the next exercise on the list (similar to the 12 days of Christmas song). The exercise number is also the number of reps you will perform of that exercise (i.e. exercise 8 is performed as 8 reps). If an exercise has a right and left, perform the indicated reps on each side.
12 Days Of Christmas Style Workout
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12. Glute Bridge
11. Forward Press
10. Forward Chop
8. Wide / Narrow Squat
7. High Pull
6. 1 Leg Deadlift and Overhead Press
5. Forward Backward Run 3 Steps
4. Explosive Push-up
3. Side Plank
2. Drop Step Lunch Reach and Overhead Press
1. Burpee Mountain Climber
Laying on your back lift your hips into the air with core tight.
Punch your arms forward.
Perform a partial squat with the weight between your legs. As you stand up use your hips and arms to raise the weight overhead.
Laying face down, lift your arms up in a T, then a Y, and then an I.
WIDE NARROW SQUAT JUMP
Alternate wide and narrow foot stance with squat jumps.
8 reps, perform a deadlift explosively with good posture and drive the weights upward toward your chest.
1 LEG DEADLIFT AND OVERHEAD PRESS
Keeping back flat, perform a single leg deadlift slowly and press hands overhead at top.
FORWARD BACKWARD RUN
Run forward and backward 3 steps each.
Perform a push-up pressing upward quickly, catching some air under the hands.
Hold body straight. To modify, go from knees.
DROP STEP LUNGE REACH AND OVERHEAD PRESS
Perform a drop step opening up the hips and lunge on the back leg. Reach down toward foot and then press overhead upon standing.
BURPEE MOUNTAIN CLIMBER
Perform a burpee and then a mountain climber at the bottom before returning to standing.