I absolutely LOVE Christmas!! I love the food, the traditions, the spirit, the food…did I already mention that one?
But the one thing I don’t always love about Christmas is that my to-do list seems to quadruple this time of year, and most years, taking a little time for my health has been one thing that I just let go. But with my improved love for my body, this year has been different. I am making my health a priority among priorities this year, and I wanted to share something that can help you do the same.
The 12 Days of Christmas Full Body Workout is the best way to multi-task your exercise, and fit it into whatever size crack you may have in your schedule. This workout is designed to strengthen your entire body (upper, lower, and core) as well as improve your balance, reaction, power, and cardiovascular endurance–all in one workout!! Choose to do just the final round (takes about 5 minutes), or the entire workout (about 30 minutes).
Strength training is amazing for soooo many reasons! It makes you stronger (duh!) and adds muscle tone. It also improves bone density, endurance, balance, and even your metabolism! If you’re not convinced yet, read HERE for more reasons why you need strength training in your life.
Ok, I know, you’re busy, right?? Let’s get on with the workout.
You know how the song works, right? On the first day of Christmas, my true love gave to me….1 gift, then two gifts PLUS the one, then three gifts, plus the two, plus the one….and so on.
And that’s how this workout works as well. So here’s the lineup of exercises, and you do it like the song. Got it?
1–30 sec. plank
2–Power Burpees (2 reps, since it’s #2)
3–Slow-motion Downward Dog Push-ups (that’s right, 3 reps)
5–High Knees with Twist (both knees up = 1 rep)
6–Alternating forward lunges with bicep curls
7–Mountain Climbers (both legs = 1 rep)
8–Bird Dog (3 second holds)
9–Pushups (any variety)
12–Superman (3 second holds)
If you’re like me, you need a little visual explanation, so here ya go! You’re welcome. 😉 (Click HERE to view the video.)
Modify any of the exercise as needed. Never rule out a workout just because one or two moves don’t work for you. Just figure out what you can do instead. DONE is always better than PERFECT.
So, just to be clear, if you want to do the 5-minute version, start with exercise #12, Superman, for 12 reps, then work your way up the list, doing each exercise for its assigned number of reps. If you are new to strength exercise, this could probably stand alone for the first week or so. Or if you already have other exercise you do, you could just tack this 5-minute workout onto the end for a little something extra!
And if you’re up for the whole thing, follow the pattern of the song with exercise number one, followed by exercise number 2 for 2 reps, then 1 again. Then you go to exercise 3 for 3 reps, followed by 2 reps of 2, and then 1. And so on down the list. Take breaks as needed but remember that the fewer breaks you take, the better cardio workout it will be as well.
And as with anything you’re doing during December, if you want to take something good and make it great, just add a little Christmas music! (But maybe not the 12 Days of Christmas song. That one gets stuck in my head so bad! Oh wait….I just realized that this workout is triggering it already!)
Love your body, and your body will love you. ❤️