Workout by the Drummond Team. Merry Christmas.
This is a workout you can do in class with your group, or individually with your clients and then set them to do at home to keep them fit over the break days of Christmas. You could also set it as day 1 is Christmas day until the 5th Jan so to be completed for 12 days, when hopefully you will have full classes or client diaries again.
The 12 Days of Christmas
Go for a walk or a run to warm up and complete the following exercises. This workout can be done inside or out. Sing along as you go. The workout can be completed 3 or 4 times in a good session.
On the first day of Christmas
my true love sent to me:
10 press ups against a Pear Tree (If outside pick a tree and put your feet on it or inside feet on a bench)
On the second day of Christmas
my true love sent to me:
Two Squat Thrusts
and 10 press ups against a Pear Tree
On the third day of Christmas
my true love sent to me:
Three High Sprints
Two Squat Thrusts
and 10 press ups against a Pear Tree
On the fourth day of Christmas
my true love sent to me:
Four Squat Jumps
Three High Sprints
Two Squat Thrusts
and 10 press ups against a Pear Tree
On the fifth day of Christmas
my true love sent to me:
Five Burrpeeeees
Four Squat Jumps
Three High Sprints
Two Squat Thrusts
and 10 press ups against a Pear Tree
On the sixth day of Christmas
my true love sent to me:
Six 180 jumps (face one way in a squat then power jump to face the other way landing in a squat)
Five Burrpeeeees
Four Squat Jumps
Three High Sprints
Two Squat Thrusts
and 10 press ups against a Pear Tree
On the seventh day of Christmas
my true love sent to me:
Seven Full Sit Ups
Six 180 jumps
Five Burrpeeeees
Four Squat Jumps
Three High Sprints
Two Squat Thrusts
and 10 press ups against a Pear Tree
On the eighth day of Christmas
my true love sent to me:
Eight Russian Twists (sit up twists)
Seven Full Sit Ups
Six 180 jumps
Five Burrpeeeees
Four Squat Jumps
Three High Sprints
Two Squat Thrusts
and 10 press ups against a Pear Tree
On the ninth day of Christmas
my true love sent to me:
Nine Side Jumps (Wide leg power hop leaps to the side landing on one leg)
Eight Russian Twists
Seven Full Sit Ups
Six 180 jumps
Five Burrpeeeees
Four Squat Jumps
Three High Sprints
Two Squat Thrusts
and 10 press ups against a Pear Tree
On the tenth day of Christmas
my true love sent to me:
Ten Gun Drills (plyometric split lunges)
Nine Side Jumps
Eight Russian Twists
Seven Full Sit Ups
Six 180 jumps
Five Burrpeeeees
Four Squat Jumps
Three High Sprints
Two Squat Thrusts
and 10 press ups against a Pear Tree
On the eleventh day of Christmas
my true love sent to me:
Eleven Side Planks (Full side planks rotating to complete 11 on each side)
Ten Gun Drills (plyometric split lunges)
Nine Side Jumps
Eight Russian Twists
Seven Full Sit Ups
Six 180 jumps
Five Burrpeeeees
Four Squat Jumps
Three High Sprints
Two Squat Thrusts
and 10 press ups against a Pear Tree
On the twelfth day of Christmas
my true love sent to me:
12 Sit To Stand (lying complete a sit up to standing with no hands and back down 12 times)
Eleven Side Planks
Ten Gun Drills (plyometric split lunges)
Nine Side Jumps
Eight Russian Twists
Seven Full Sit Ups
Six 180 jumps
Five Burrpeeeees
Four Squat Jumps
Three High Sprints
Two Squat Thrusts
and 10 press ups against a Pear Tree
Repeat as many times as you can then cool down and stretch as normal