Holiday season is officially in full swing ladies and gentleman. So what better way to get into the spirit than to perform a holiday themed workout? Take a break from hunting for that Furby or whatever the hot toy is this year and go through this workout.

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Here are the details.

Similar to The 12 Days of Christmas, you’ll go through 12 rounds of exercises with each round adding in a new exercise. Each “day” represents the number of reps to complete for each exercise. So instead of 5 golden rings, you’ll get 5 lateral lunges.

The first round, you’ll complete Day 1.

The second round you’ll complete Day 2 + Day 1.

Then Day 3 + Day 2 + Day 1.

Then Day 4 + Day 3 + Day 2 + Day 1… all the way until you get to Day 12. You follow?

The exercises are as follows:

1 half Turkish getup per side

2 deadbugs per side

3 tall kneeling presses per side

4 inchworms

5 lateral goblet lunges per side

6 high plank weight switches per side

7 RDL’s

8 goblet squats

9 pushups

10 single arm bent rows per side

11 abductions in low plank per side

12 lunge drops per side

Equipment needed: 1 KB that you can single arm overhead press 6 times (this is a rough guess, everyone is different)

Feel free to grab multiple kettlebells to increase the intensity for the different exercises.

If you’re still confused, here’s a detailed breakdown.

Round (Day) one: 1 half Turkish getup per side

Round (Day) two: 2 deadbugs per side, 1 half Turkish get up per side

Three: 3 tall kneeling single arm overhead presses per side, 2 deadbugs per side, 1 half Turkish getup per side

Four: 4 inchworms, 3 tall kneeling single arm overhead presses per side, 2 deadbugs per side, 1 half Turkish getup per side

Five: 5 lateral lunges per side, 4 inchworms, 3 tall kneeling single arm overhead presses per side, 2 deadbugs per side, 1 half Turkish getup per side

Six: 6 high plank weight switches per side, 5 lateral lunges per side, 4 inchworms, 3 tall kneeling single arm overhead presses per side, 2 deadbugs per side, 1 half Turkish getup per side

Seven: 7 RDL’s, 6 high plank weight switches per side, 5 lateral lunges per side, 4 inchworms, 3 tall kneeling single arm overhead presses per side, 2 deadbugs per side, 1 half Turkish getup per side

Eight: 8 goblet squats, 7 RDL’s, 6 high plank weight switches per side, 5 lateral lunges per side, 4 inchworms, 3 tall kneeling single arm overhead presses per side, 2 deadbugs per side, 1 half Turkish getup per side

Nine: 9 pushups, 8 goblet squats, 7 RDL’s, 6 high plank weight switches per side, 5 lateral lunges per side, 4 inchworms, 3 tall kneeling single arm overhead presses per side, 2 deadbugs per side, 1 half Turkish getup per side

Ten: 10 single arm bent rows, 9 pushups, 8 goblet squats, 7 RDL’s, 6 high plank weight switches per side, 5 lateral lunges per side, 4 inchworms, 3 tall kneeling single arm overhead presses per side, 2 deadbugs per side, 1 half Turkish getup per side

Eleven: 11 abductions in low plank position, 10 single arm bent rows, 9 pushups, 8 goblet squats, 7 RDL’s, 6 high plank weight switches per side, 5 lateral lunges per side, 4 inchworms, 3 tall kneeling single arm overhead presses per side, 2 deadbugs per side, 1 half Turkish getup per side

Twelve: 12 lunge drops per side, 11 abductions in low plank position, 10 single arm bent rows, 9 pushups, 8 goblet squats, 7 RDL’s, 6 high plank weight switches per side, 5 lateral lunges per side, 4 inchworms, 3 tall kneeling single arm overhead presses per side, 2 deadbugs per side, 1 half Turkish getup per side

If you’re still not following, here’s a video breakdown.

And if you’re still not following, there is no hope for you. Just kidding 🙂

 

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