12 Days of Christmas Workouts

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12 days of Christmas workouts

Keeping your training up over the festive season can be tricky with all the distractions of work functions and celebrations. 

For the next 12 days, commit to completing your Christmas workout every day – it might be as short as a 2 minute round of exercise, but during the crazy holidays those extra minutes count!

On the first day of Christmas my trainer gave to me: 

Speed round rowing

How to: 
With good technique, complete the below 5 minutes of exercise on the rower:
Complete 1 minute of steady speed rowing to warm up
Complete 30 seconds of fast rowing – as fast as you can
Complete 30 seconds of slow rowing – keep moving slowly as a recovery
Complete 30 seconds of fast rowing – as fast as you can
Complete 30 seconds of slow rowing – keep moving slowly as a recovery
Complete 30 seconds of fast rowing – as fast as you can
Complete 30 seconds of slow rowing – keep moving slowly as a recovery
Complete 1 minute of steady speed rowing to cool down
Calories burned: 30-50 calories


On the second day of Christmas my trainer gave to me: 

Mini body weight circuit

How to: 
With good technique, complete the list of exercises below, rest for a minute and complete another two times to equal three rounds through in total:
Squats x15
Push ups x15 (on knees is fine too)
Star jumps x15
Tricep dips x15
Bicycle legs x15
Calories burned: 60-120 calories 

On the third day of Christmas my trainer gave to me: 

At home session

How to: 
Find a spot in your living room and complete the below exercises with no equipment needed:
Walk lunge to the furthest away room and back again
Step up and down on a dining room chair for 1min
Side step squat to the furthest away room and back again
Tricep dips on a dining room chair for 1min
Skip to the furthest away room and back again
Calories burned: 180 calories 

On the fourth day of Christmas my trainer gave to me: 

Fitball exercises

How to: 
With good technique complete the list of exercises below, rest for a minute and complete another two times to equal three rounds through in total:
Fitball wall squat for 1 minute
Fitball crunches for 1 minute
Fitball lying hamstring curls for 1 minute
Fitball plank for 1 minute
Calories burned: 80-100 calories


On the fifth day of Christmas my trainer gave to me: 

Stair runs (or stair climber at the gym)

How to: 
Find a long flight of stairs – with at least 50 steps, but the more the better – and complete the below:
Walk up the stairs one at a time, walk back down
Walk up the stairs two at a time, walk back down
Jog slowly up the stairs one at a time, walk back down
Jog slowly up the stairs two at a time, walk back down
Walk up the stairs one at a time, walk back down
Walk up the stairs two at a time, walk back down
Run up the stairs one at a time, walk back down
Run up the stairs two at a time, walk back down
Walk up the stairs one at a time, walk back down
Walk up the stairs two at a time, walk back down
Calories burned: 135-225 calories


On the sixth day of Christmas my trainer gave to me: 

Plank challenge

How to: 
With good technique complete the below plank exercises, rest for a minute and complete again. Complete as many times as you can with good technique:
Plank for 1 minute
Up and down plank for 1 minute
Plank for 1 minute
Plank jumps for 1 minute
Calories burned: 50-60 calories

On the seventh day of Christmas my trainer gave to me: 

Speed round elliptical trainer

How to: 
With good technique complete the below 5 minutes of exercise on the elliptical machine:
Complete 1 minute of steady speed elliptical trainer to warm up
Complete 30 seconds of fast elliptical trainer – as fast as you can
Complete 30 seconds of slow elliptical trainer – keep moving slowly as a recovery
Complete 30 seconds of fast elliptical trainer – as fast as you can
Complete 30 seconds of slow elliptical trainer – keep moving slowly as a recovery
Complete 30 seconds of fast elliptical trainer – as fast as you can
Complete 30 seconds of slow elliptical trainer – keep moving slowly as a recovery
Complete 1 minute of steady speed elliptical trainer to cool down
Calories burned: 30-50 calories


On the eighth day of Christmas my trainer gave to me: 

Hop on your bike

How to: 
Dig your bike out from the garage or shed or if you don’t have one, ask a neighbor if you could borrow theirs for an hour
Go on a bike ride for an hour
Calories burned: 200-400 calories (depending on speed) 


On the ninth day of Christmas my trainer gave to me:  

Wall sit

How to: 
With good quads parallel to the ground, sit sin a squat position with your back flat against a wall:
Complete wall squat for 2 minutes
Calories burned: 10-20 calories 


On the tenth day of Christmas my trainer gave to me: 

Speed Walk

How to: 
Put on your training shoes and head out the front door! 
Go for a walk! Make it a fast walk and be out of the house for approx. 30-45 minutes
Calories burned: it depends on your speed and length of walk, but anything between 180-400 calories 


On the eleventh day of Christmas my trainer gave to me: 

Multidirectional lunges 

How to: 
With good technique complete the below lunges in different directions, rest for a minute and complete another two times to equal three rounds through in total:
Step forward lunges alternating legs 1 minute
Step back lunges alternating legs 1 minute
Side step lunges each direction 1 minute
Calories burned: 70-90 calories


On the twelfth day of Christmas my trainer gave to me: 

Skipping 

How to: 
Grab a skipping rope and a timer, set the timer for 8 minutes. Complete 8 minutes of exercise and then rest for 1 minute, repeat another two times to equal three rounds in total:
Skip as fast as you can for 8 minutes 
Calories burned: 295-395 calories  

NOTE: Calories burned are approximate, based on a 60kg weight range and moderate to vigorous effort. A more accurate calculation can be found using Bupa’s calorie calculator tool


Emily Boylin Posted by: Emily Boylin

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