March 14 – 20, 2021

GOALS & RECIPES

WORKOUT #1

WORKOUT #2

WORKOUT #3

12 DAYS UNTIL EASTER

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

For the best video experience, view your workouts in a Google Chrome Web browser. Don’t have Chrome? You can download it here.

12. Glute Bridge

11. Forward Press

10. Forward Chop

9. T-Y-I

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

12-12reps

GLUTE BRIDGE

TIPS:

Laying on your back lift your hips into the air with core tight.

11- 11reps

FORWARD PRESS

TIPS:

Punch your arms forward.

10- 10reps

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.

09-9reps

T-Y-I

TIPS:

Laying face down, lift your arms up in a T, then a Y, and then an I.

08- 8reps

WIDE NARROW SQUAT JUMP

TIPS:

Alternate wide and narrow foot stance with squat jumps.

07-7reps

HIGH PULL

TIPS:

8 reps, perform a deadlift explosively with good posture and drive the weights upward toward your chest.

06-6reps

1 LEG DEADLIFT AND OVERHEAD PRESS

TIPS:

Keeping back flat, perform a single leg deadlift slowly and press hands overhead at top.

05-5reps

FORWARD BACKWARD RUN

TIPS:

Run forward and backward 3 steps each.

04-4reps

EXPLOSIVE PUSH-UP

TIPS:

Perform a push-up pressing upward quickly, catching some air under the hands.

03-3reps

SIDE PLANK

TIPS:

Hold body straight. To modify, go from knees.

02-2reps

DROP STEP LUNGE REACH AND OVERHEAD PRESS

TIPS:

Perform a drop step opening up the hips and lunge on the back leg. Reach down toward foot and then press overhead upon standing.

01-1rep

BURPEE MOUNTAIN CLIMBER

TIPS:

Perform a burpee and then a mountain climber at the bottom before returning to standing.