12 Days of Workouts, Day 12

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

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

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

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

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

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

 

12 Days of Workouts, Day 7

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

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

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 2

Day 2: Lower Body

Round 1: 3X through

  • Squats
  • Speed skaters
  • Line hops

Rest 60 seconds

Round 2: 3X through

  • Step forward lunges
  • Jump twist
  • Plank w/ glute lift

Rest 60 seconds

Round 3: 3X through

  • Squat to leg abduction
  • Lunge with glute lift
  • Elbow knees

Rest 60 seconds

Round 4: 3X through

  • Hurdle hops
  • Standing leg extension
  • Crunch to glute bridge

Exercises Part 1:

A: Squats

B1,2,&3: Jump twist

C1&2: Lateral line hops

D1&2: Speed skaters

E1&2: Step forward lunges

F1&2: Standing leg extension

12-days_day2

Exercises Part 2:

G1,2,3&4: Squat to leg abduction

H1&2: Lunge with glute lift

i1&2: Hurdle hops

J1&2: Elbow knees

K1&2: Crunch to glute bridge

12-days_day2-2

Exercise tips:

In squats, make sure you sit backwards and down, not just straight down. Sitting back keeps your knees behind your toes at the bottom of the squat and keeps the weight in your heels- this is GOOD form! Think of squeezing your glutes to stand up

Jump twist- the driving force of the move is moving your hips by squeezing your abs

Lateral line hops- find a line, or imagine a line and hop side to side over it with your feet together

Speed skaters- the images above indicate the side motions of the movements, try to have 1-2 feet of distance in between each side

In lunges, your knees need to be behind your toes at the bottom of the range of motion, just like squats 🙂

Standing leg extension- squeeze your abs to help with balance! Never let your leg drop lower than a 90 degree angle with your hip, if your leg is not high enough, you will not feel the burn 😉

Squat to leg abduction- you squat, and on the way up from the squat starting kicking your leg directly out to the side (not forward, not backward), and only lift your leg as high as you are comfortable with. As you lower the leg you return to a squat and then on the way up you lift the other leg out to the side. This move is good for the outer butt muscles, so focus on feeling the burn there!

Lunge with glute lift- similar to the move above. As you come up from the lunge kick your leg backward and upward, keeping the leg straight. This lunge is to be done stationary, meaning you do not step forward or step backward into the lunge, rather you split your legs to set your stance and bend your knees from there to start the lunge

Hurdle hops- You begin by doing 2-6 high knees (not pictured) and then you lift your legs ‘up and over’ think of how you would hop laterally over a hurdle or a fence- one leg has to lead and one leg has to follow

12 Days of Workouts, Day 1

It’s snowing, it’s too cold, it’s too early, I’m busy this time of year, it’s to dark to get up for the gym, I don’t feel good, I just don’t want to drive, I don’t have enough time.

Common excuses used this time of year, something about the winter is just less, motivating. BUT you can do anything from the comfort of your own home right? You don’t even need that much space!

So here it is, Day 1 of The 12 Days of Workouts.

All bodyweight exercises, all 30 minutes long (except for Day 12) and all easy to do, with easy to follow pictures!

DAY 1

See how many reps of the folowing 3 exercises you can do in a row, with good form. When you start to lose form, slow down or perform half reps- stop there. Use this as a baseline to compare at the end 🙂

  • Squat reps to failure
  • Push up reps to failure
  • Elbow plank hold to failure, for time

HIIT: 20 seconds on, 10 seconds off:

Round 1: 3X through

  • Jumping jacks
  • Push ups
  • Mountain climbers

Rest 60 seconds

Round 2: 3X through

  • High knees
  • Tricep dips
  • Plank jacks

Rest 60 seconds

Round 3: 3X through

  • Vertical jumps
  • Shoulder push ups
  • Side plank hip dips –EACH!

Rest 60 seconds

Round 4: 3X through

  • Front kicks
  • Small shoulder circles
  • Plank with glute raises

DONE!

Exercises Part 1:

  • A1&2- Jumping Jacks
  • B1&2-Push ups
  • C1&2- Mountain climbers
  • D1&2- Tricep dips
  • E1&2- Plank jacks
  • F1&2- Plank with glute raises

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Exercises Part 2:

  • G1&2: Shoulder push ups
  • H1&2: Side plank hip dips
  • H3&4: Modified side plank hip dips
  • i1&2: vertical jumps
  • J1,2,&3: Alternating front kicks
  • K: small shoulder circles

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Exercise tips:

  • In any plank position, focus on squeezing the abs tight. Think of squeezing your belly button to your spine. Also think of pinching a penny in your butt checks (Serious!) this helps keep your hips down and in alignment with the rest of your body. Your back side should look like a straight line while planking, even in plank jacks or mountain climbers!
  • During squats, focus on squeezing your glutes on the upward motion to stand. Keep your knees behind your toes when in the down position, and your heels always in contact with the floor. Think of squatting over a port-a-potty- you have to sit back far enough and down far enough to go 😉
  • Moves like tricep dips and push ups can be done on elevated surfaces such as a chair, bedside, couch, etc. Doing tricep dips with your hands elevated makes it harder, doing push ups with your hands elevated makes it easier
  • Exercises like jumping jacks, high knees, vertical jumps can be done in a stepping format instead of jumping to protect injured knees
  • Small shoulder circles should be just that- SMALL! Keeping the up and parallel to the floor the whole time, while also making tiny circles will burn
  • If you have weights, feel free to use them where it is possible to make it harder!