Category: 12 Days of workout

12 Days of Workouts, Day 12

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Warning: today’s workout is NOT 30 minutes like the rest, rather it is 55-60 minutes long IF you do it all. The trick is to see how far you can go 🙂

Day 12: Days 1-11 combined!

  • Squat reps to failure
  • Push up reps to failure
  • Elbow plank hold to failure

Rest 60 seconds

HIIT- upper body 20 seconds on, 10 seconds rest

Round 1: 2X through

  • Jumping jacks
  • Push ups
  • Mountain climbers
  • Side plank hip dips –EACH!

Rest 30 seconds

Round 2: 2X through

  • High knees
  • Tricep dips
  • Plank jacks

Rest 30 seconds

HIIT- lower body 20 seconds on, 10 seconds rest

Round 3: 2X through

  • Squats
  • Speed skaters
  • Line hops
  • Jump twist

Rest 30 seconds

Round 4: 2X through

  • Step forward lunges
  • Squat to leg abduction
  • Plank w/ glute lift

Full body HIIT- 20 seconds on, 10 second off

Round 5: 2X through

  • Inchworm to push up
  • Side step ups- right
  • Side step ups- left

Rest 30 seconds

Round 6: 2X through

  • Seat squats
  • Plank with leg lift
  • Box jumps or step ups

CORE- 20 seconds each, no rest in between

Round 7: 2X through

  • Birddog-R
  • Birddog-L
  • Side plank leg lift-R
  • Side plank leg lift-L
  • X-crunch
  • Butterfly crunch/sit up
  • Ab tuck up
  • Rope climb-R
  • Rope climb-L

Rest 60 seconds

EMOM: Every Minute On the Minute: 4 minutes (4 rounds)

  • 25 jumprope
  • 10 spiderman plank total
  • 5 sumo squats
  • Rest with remaining time

Rest 60 seconds

AMRAP 10 minutes:

  • 1 tuck jump
  • 2 wall walks
  • 3 inchworm to plank jack
  • 4 froggers
  • 5 burpees
  • 6 jump lunge each
  • 7 diamond push ups
  • 8 lateral hop squats
  • 9 mountain climber each
  • 10 shuffle touch total

Rest 60 seconds

AMRAP 5 minutes:

  • 30 total wacky jacks (15 each side)
  • Wall sit with 50 total front jabs (25 each hand)
  • Plank with 50 shoulder taps (25 each hand)
  • 25 lunge pulse each leg
  • Low push up hold to failure

 

12 Days of Workouts, Day 11

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Today is actually fairly… simple 😉 As most of these moves have been done in previous workouts, actually all we have done in previous workouts in some form

Full body 

HIIT- 45 seconds on, 20 seconds off: 3 rounds and done!

  • Power lunge
  • High knees
  • Sumo squat pulse
  • Side shuffle
  • Burpees
  • Inchworm to rolling side plank
  • Switch lunge
  • Freestyle!

What are you waiting for?! Get to work!

12 Days of Workouts, Day 10

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Get ready for some…. core & balance!

10 exercises, 10 reps each, AMRAP 30 minutes

  1. X-plank
  2. Single leg v-up
  3. Plank step through
  4. ½ Turkish get up
  5. Panther crawl
  6. Squat thrusters
  7. Crab crunch
  8. Plank inchworm
  9. Flamingo
  10. Plank hold with leg lifts

Exercises:

A1,2,3 & C1,2,3: plank step through (showing both sides)

B1,2: panther crawl

D1,2: squat thrusters

E1,2,3: 1/2 turkish get up

F1,2: crab crunch

G1,2,3: plank inchworm

H1,2: flamingo

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Exercise tips:

Plank step through- if your goal is to step the right foot through, your first action needs to be with your left foot. If you don’t bring the outside foot up and out, it does not leave a gap for your other leg to step through, and then the move will be awkward and incomplete

Panther crawl- is kind of hard to show in pictures, but basically you start in a plank position. You then move your right hand forward and your right leg as if you are crawling like an animal- as you move your knee needs to hover over the floor, don’t forget this!

Squat thrusters- starting in a plank position, you either step one or thrust both feet forward towards your hands and then look up as if you were at the bottom of a squat (because you are). Think of replacing your hands with your feet

1/2 turkish get up- make sure your right hand is in the air and your right knee is bent. The goal is to target that hand up towards the ceiling as you sit up. PLEASE use your outstretched left arm to help you get up- this is not cheating, it is doing it correctly!

Crab crunch- starting on all fours BUT facing the ceiling, you lift your right hand to left foot in a crunching motion and then switch

Plank inchworm- in a straight arm plank position, the only thing moving will be your arms moving forward. Think of inching your fingers/hands forward slowly and one-by-one

Flamingo- the best balance move of the day! balancing on one foot, bend over reaching towards your toes, and as you stand you bring your hands towards the ceiling and bring the leg that was balancing behind you (hovering) up with a bent knee

12 Days of Workouts, Day 9

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It’s December 20th, so today we will play off of that 😉

20 exercises, at 20 reps each. See how fast (with good form!) you can get through all 20 exercises!

Go through it once and you’re done, or work yourself harder and go through again!

Workout:

  1. Vertical or tuck jumps
  2. Push ups
  3. Narrow to wide squats
  4. Mountain climber switch
  5. Tricep dips
  6. Straight leg side sit up-R
  7. Straight leg side sit up-L
  8. Shoulder push ups
  9. Front kicks each
  10. Squat to leg abduction (count the squats, 20 squats, 10 abduction each leg)
  11. Elbow plank walk
  12. Plank jacks
  13. Childs pose push up
  14. Curtsy lunge-R
  15. Curtsy lunge-L
  16. Standing mountain climber each
  17. Speed skaters each
  18. Walking plank
  19. Rolling side plank each
  20. Burpees

Exercises: 

  • A1&2: Mountain climber switch
  • B1&2: straight leg side sit up
  • C1,2,3,&4: elbow plank walk
  • D1,2,3,&4: child’s pose push up
  • E1,2,3,&4: rolling side plank

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Exercise tips:

  • The goal is to challenge yourself, so we are thinking speed here, but more importantly  we are thinking safety and good form!
  • Straight leg side sit up- feel free to use your outstretched arm (the one that is in contact with the ground) for assistance
  • Elbow plank walk- simply begin in an elbow plank, place right hand on the ground (picture C2), then place your left hand on the ground (picture C3), then return back to an elbow plank by placing your right elbow on the ground (picture C4)
  • Child’s pose push up- as you are pushing up from the bottom of the push up, you also aim to push backwards as if you were going to do a child’s pose. The catch your knees never touch the ground, so you hover the whole time and squeeze your abs!
  • Rolling side plank- simply go from straight arm plank, open to right side plank, back to middle plank, open to left side plank

12 Days of Workouts, Day 8

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Day 8:

Squat reps to failure

Push up reps to failure

Quick burpee reps to failure (burpee no push up)

then:

AMRAP 20 MINUTES

  • 50 total wacky jacks (25 each side)
  • Wall sit with 100 total front jabs (50 each hand)
  • Plank with 50 shoulder taps (25 each hand)
  • 25 lunge pulse each leg
  • Low push up hold to failure

Exercises:

  • Wacky jacks: look like a standing oblique crunch in fast time. You take your right knee up and out to the side at the same time you are bringing your right elbow down to meet the knee. You then hop and switch to the other side- it truly looks wacky
  • Wall sit with front jabs: hold a wall sit and pretend you are jabbing or hitting someone in front of you, do 100 of thouse
  • Plank shoulder taps- in a plank position, lift one hand at a time and tap the opposite shoulder- 25 each hand
  • Lunge pulse- hold yourself at the bottom of the lunge and pulse up and down 25 times each leg. These are the same concept at a squat pulse which has been done in previous days
  • Low push up hold to failure- hold the bottom of the push up and hold until you can’t anymore

img_3534img_3535img_3156

From left to right: wacky jacks pictures 1&2, low push up hold picture 3

 

12 Days of Workouts, Day 7

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Core

  • Round 1: 20 seconds each, 5 second transition /rest (6 minutes)
  • 45 second rest in between round 1 &2
  • Round 2: same moves, 30 seconds each, 10 second transition/rest (10 minutes)
  • 45 second rest in between round 2&3
  • Round 3: same moves: 40 seconds each, 15 second transition/rest (14 minutes)
  1. Mountain climber get up
  2. Plank jacks
  3. Birddog-R
  4. Birddog-L
  5. Side plank leg lift-R
  6. Side plank leg lift-L
  7. X-crunch
  8. Butterfly crunch/sit up
  9. Ab tuck up
  10. Rope climb-R
  11. Rope climb-L
  12. Elbow plank hold
  13. Side plank hold-R
  14. Side plank hold-L
  15. Straight arm plank hold

Exercises:

  • A1&2: Birddog
  • B1&2: side plank leg lift
  • C1,2,3&4: rope climbs
  • D1&2: ab tuck up
  • E1&2: X-crunch

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Exercise tips:

  • Mountain climber get up: do about 2-4 total mountain climbers, then hop both feet in to your hands, and stand up
  • Birddogs- make sure you are using opposite hand and opposite leg. This is great for both balance and ALL over core, meaning abs and low back. Stretch your hand and foot as far in each direction as you can
  • Side plank leg lift is a hard move- to modify, just hold a side plank 🙂
  • X-crunch- lay on your back with hands and feet extended out so your body makes a big X. Then crunch up opposite hand to opposite foot
  • Butterfly crunch- simply lay flat on your back, then pull your legs in so they are in butterfly position (sometimes also called pretzel) but with the bottoms of your feet touching, then just crunch your shoulder blades off the ground
  • Rope climb- actually use your leg as if it were a rope. Climbing up it with your hands, touch your leg in 3 different spots (each one higher than the last) and then return to starting position to repeat

12 Days of Workouts, Day 6

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Today’s workout will show you how you can use some at home furniture pieces to add to your workout 🙂

Lower body HIIT

30 seconds work, 10 seconds rest

  • Sumo squat
  • Inchworm
  • Side step ups- right
  • Side step ups- left

 

  • Narrow to wide squat
  • Plank with leg lift
  • Box jumps or step ups

 

  • Seat squats
  • Lateral hops on one foot- right
  • Lateral hops on one foot- left
  • Alternating step back lunges

 

  • Split squat- right
  • Split squat- left
  • Pulse squat

Exercises:

  • A1&2: side step ups
  • B1,2&3: step ups
  • C1&2: seat squats
  • D1&2: split squat

12-days_day6

P.S. sorry for the poor quality of these pictures, I worked with what I had 😉

Exercise tips:

  • For all lower body moves, make sure your knee stays behind your toes!
  • Seat squats- the goal is to lower yourself controlled, as soon as your butt touches the surface you explode up to standing by squeezing your glutes
  • Split squat- are a huge balance test! Beware 😉
  • Step ups are seen in B1,2,&3 but as noted in the workout, you can make these box jumps where you jump up onto the surface and jump or step down!
  • Pulse squat- when you hit the bottom of the squat, stay there, and pulse up and down for the whole 30 seconds. It feels like you are doing a squat hold, except your bottom is bouncing up and down slightly. Keep your pulses to 1-2 inches only!

12 Days of Workouts, Day 5

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One & Done- 500 reps 🙂

  1. 25 jumping jacks
  2. 25 squats
  3. 25 high knees each
  4. 25 side lunges each
  5. 25 speed skaters each
  6. 25 lateral tuck jumps
  7. 25 calf raises each direction (toes forward, toes in, toes out)
  8. 25 quick burpee (burpee no push up)
  9. 25 push ups
  10. 25 mountain climbers each
  11. 25 tricep dips
  12. 25 grasshoppers
  13. 25 glute bridges
  14. 25 glute bridge march each leg
  15. 25 V-ups
  16. 25 crunches
  17. 25 leg drops
  18. 25 spiderman plank each
  19. 25 side plank hip dips-right
  20. 25 side plank hip dips-left

Exercises:

A: squats

B: side lunges

C1&2: speed skaters

D1&2: tricep dips

E1&2: glute bridge march

F1,2,3&4: grasshoppers

G1&2: leg drops

H1&2: v-ups

i1,2,3&4: modified v-ups

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Exercise tips:

Some moves are from previous workouts (push ups, mountain climbers, etc.) go back and look if needed!

Side lunges- think of sitting to the side and back. This gets you into the side lunge position while also keeping your knees behind your toes

Lateral tuck jumps- tuck jumps while hopping over an imaginary line. Modification: step up and over an invisible line instead of jumping

Tricep dips- can also be done on an elevated surface. Make sure your finger tips point toward your toes instead of pointing behind you. Bend at the elbow, not at the shoulder

Grasshoppers- think “plank, tuck, plank, jack”

Spiderman plank- look back at day 3 🙂

12 Days of Workouts, Day 4

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AMRAP 30 minutes:

  • 1 tuck jump
  • 2 wall walks
  • 3 inchworm to plank jack
  • 4 froggers
  • 5 burpees
  • 6 jump lunge each
  • 7 diamond push ups
  • 8 lateral hop squats
  • 9 mountain climber each
  • 10 shuffle touch total

 

Exercises:

A: tuck jumps

B1,2,3,&4: inchworm to plank jacks

C1,2,&3: froggers

D1&2: lateral hop squats (not pictured the squat)

E1,2,&3: Burpees 😉

F1&2: Shuffle touch

12-days_day4

Exercise tips:

Not pictured: Wall walks, diamond push ups, jump lunge, & mountain climbers

Wall walks- please google how to do these, I did not have a place to demo these, since my only available “wall” space was the door seen behind me here 🙂

Diamond push ups- place your hands with your finger tips pointed towards each other (normal push ups your fingers face forward). Your fingers do not have to touch, start with your hands far apart and as you get stronger move them in closer and closer until you can actually touch your fingers (the inside of your fingers will look like a diamond at this point)

Jump lunges- are alternating lunges with a jump in between if you can

Inchworm- take your time on the bend over and walk out, you will feel your hamstrings stretch here and then your abs will be contracting to keep you steady on the rest of the walk out

Froggers & tuck jumps- be careful on the landing, keep your knees safe (not locked out), and keep the knees behind the toes when necessary

12 Days of Workouts, Day 3

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Day 3! You are introduced to a new “fitness term” today, “EMOM”, which stands for Every Minute On the Minute. The idea of EMOM’s are that you work hard on the designated exercise(s) whenever a new minute starts, and rest until the next minute starts.

For example: the first set has 30 jumprope, 5 sumo squats, and rest for 6 rounds. I would do 30 invisible (or real if you have one) jumpropes, and right in 5 sumo squats (pictured below). If it takes me 35 seconds to finish my jumprope and sumo squats, I have 25 seconds of rest until the next minute (round) begins. Think of it as a reward for your hard work- you work hard and at an efficient pace for the designated exercises, then rest with your remaining time for your ‘reward’

 

EMOM: Every Minute On the Minute: 6 minutes (6 rounds)

  • 30 jumprope
  • 5 sumo squats
  • Rest with remaining time

Rest 60 seconds before next round

EMOM: 6 minutes

  • 10 front jacks
  • 10 power jacks
  • Rest with remaining time

Rest 60 seconds before next round

EMOM: 6 minutes

  • 6 balance hop each
  • 20 calf raises

Rest 60 seconds before next round

EMOM: 6 minutes

  • 10 spiderman plank
  • 5 push ups
  • Rest with remaining time

Exercises:

  • A1&2: Sumo squats
  • B1&2: Front jacks
  • C1&2: Power jacks
  • D1&2: Balance hop
  • E: Spiderman plank

12-days_day3

Exercises explained:

  • Sumo squats- your feet need to start one whole shoe length wider than your normal squat stance. From there, point your toes outward to the side, so your toes and knees are facing more out than in. This stance helps activate your inner thigh muscles as opposed to a traditional squat
  • Front jacks- instead of your hands going up like a normal jumping jacks, they start overtop of your thighs and lift straight up until parallel to the floor
  • Power jacks- start with your feet together, and as you jack out like a normal jumping jack, you jump out into a squat. NOTE: you can step your feet out into the squat instead of jumping to protect the knee joint
  • Balance hop- start standing, then balancing on one foot, with a slight/natural knee bend, bend forward and reach toward your toe with the other hand. As you stand, pull the leg that was in the back (not on the floor) through and bring the knee up to the ceiling- either standing in a balance, or hopping in a balance
  • Spiderman plank- the pictures above are showed in a mirror format, BUT you do not rotate 180 degrees at all in this move. Start in a plank, lift one knee at a time out to the side so that your inner knee and inner foot are facing the ground (as seen above). Return that foot to starting plank position, and then bring the other leg up and out.