Twelve Days of Fitness

The theme of this workout is just like the song, "On the first day of Christmas, my true love gave to me..." Except you replace Christmas with Fitness and True Love with Awesome Self and then sing it at the top of your lungs. It'll help you get through a grueling workout. 

This is a workout where you layer the exercises. You do 1 and then 2,1 and then 3,2,1 and then 4,3,2,1 etc...

Got it? Good! Ok. Let's begin. 

12 days of Body Weight as in Sans Equipment


1 Lap around your yard. If your yard is 5x5, don't be a sissy and make it 5 laps
Advanced: 1 lap around the block
If you do this at a gym, then just do one minute of cardio like jumping jacks or high knees. 


2 dozen mountain climbers. (Both legs counts as one rep)
Butt Down. Hands underneath shoulders


3 Inchworms: Stationary or Traveling
If you are not flexible...You can bend your knees to get your hands on the ground. Walk out into full plank position. Engage your core especially when you pull yourself back up to standing position


4 Prisoner Get ups (I am terrible at these and have to cross one leg to get up, but if you can roll up to standing then go for it. Then video yourself doing it and I can replace mine.:)


5 Rotating Side Planks (Both Sides equal one rep)


6 Spiderman Pushups (Do them on your knees as a modified version)
You can also do substitute them with regular pushups, but this version of the pushup fires up your core for them side planks


7 Crab Toes (Both sides equal one rep)


8 Tricep Dips


9 Knee ins


10 Jump squats


11 prisoner squats (Hands behind your head. Go as low as you can and catch your breath!)


12 Burpees


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12 Days of Fitness with Equipment and weights


1 minute jump rope


2 dozen squats


3 inchworms using heavy dumbbells. 
Walk out with them in your hand and then push them up over your head at the top


4 Roman Dead Lifts using dumbbells
This is a one legged dead lift. Do 4 on each leg


5 One legged Drawbridge
5 on each side


6 Divebombers


7 Military Presses with squat


8 Pushups on toes
Advanced: Make them plyometric


9 Heavy Dumbbell Chest/Bench Presses
When I say heavy...I mean it take a lot of effort to get all 9 of them up


10 Pop Squats


11 Sumo Squats holding a heavy dumbbell in your hands and touch the floor with it


12 Burpees 
because we always like to make this a grand finale. 


You do not have to have 12 days of fitness. You can do as many layers as you want depending on your time frame. 12 days usually takes about 45 mins. 


You can also focus on a certain area like your abs or butt. 
I'll do my ab layering workout another day. 


Alright...there ya go. You have it. Change it up and get creative with it or do it with a friend. Because it is primarily based on reps and not time, you can compete to see who finishes first. 


Have FUN! ;)