The 12 Days of Christmas Workout

Christmas is right around the corner. With the summer holidays fast approaching, the last thing you probably want to do between holiday barbecues and shopping for Christmas presents is hitting up the gym for your boring routine.

Why not try something different that will certainly get your heart pumping and your muscles burning?

In honour of the season, try this fun circuit workout based on the classic song,  “The 12 Days of Christmas”.

The 12 Days of Christmas Workout

Start with the first day of Christmas and go through 12 rounds of each set of exercise just like you would sing the song, which you can do while you go through the circuit, if you wish! You just need a mat, a medicine ball or dumbbells, pull-up bar, and a timer.

Take at least 30-60 seconds rest between each interval round depending on your fitness level.

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

• 1 30-second plank

Continue with the following 11 rounds of exercises.

Round #2:

• 2 pullups
• 1 30-second plank

Round #3:

• 3 20-second wall sits
• 2 pullups
• 1 30-second plank

Round #4:

• 4 Burpees
• 3 20-second wall sits
• 2 pullups
• 1 30-second plank

Round #5:

• 5 push-ups
• 4 Burpees
• 3 20-second wall sits
• 2 pullups
• 1 30-second plank

Round #6:

• 6 triceps dips
• 5 push-ups
• 4 Burpees
• 3 20-second wall sits
• 2 pullups
• 1 30-second plank

Round #7:

• 7 hip bridges
• 6 triceps dips
• 5 push-ups
• 4 Burpees
• 3 20-second wall sits
• 2 pullups
• 1 30-second plank

Round #8:

• 8 squats
• 7 hip bridges
• 6 triceps dips
• 5 push-ups
• 4 Burpees
• 3 20-second wall sits
• 2 pullups
• 1 30-second plank

Round #9:

• 9 shoulder presses
• 8 squats
• 7 hip bridges
• 6 triceps dips
• 5 push-ups
• 4 Burpees
• 3 20-second wall sits
• 2 pullups
• 1 30-second plank

Round #10:

• 10 reverse lunges (each leg)
• 9 shoulder presses
• 8 squats
• 7 hip bridges
• 6 triceps dips
• 5 push-ups
• 4 Burpees
• 3 20-second wall sits
• 2 pullups
• 1 30-second plank

Round #11:

• 11 Medicine ball (or dumbbell) wood chops (each side)
• 10 reverse lunges (each leg)
• 9 shoulder presses
• 8 squats
• 7 hip bridges
• 6 triceps dips
• 5 push-ups
• 4 Burpees
• 3 20-second wall sits
• 2 pullups
• 1 30-second plank

Round #12:

• 12 bent-over rows
• 11 Medicine ball (or dumbbell) wood chops (each side)
• 10 reverse lunges (each leg)
• 9 shoulder presses
• 8 squats
• 7 hip bridges
• 6 triceps dips
• 5 push-ups
• 4 Burpees
• 3 20-second wall sits
• 2 pullups
• 1 30-second plank

And there you have it, the 12 Days of Christmas workout. Did you break a sweat?

As a disclaimer, check with your healthcare provider or trainer to ensure you are healthy enough to do this workout. Not all these exercises may be suited for your current fitness level. Please use common sense and don’t do anything that causes pain or injury to your body. You can always modify any of these exercises.

Happy Christmas from the Fitbodz family to yours!