“On the first day of Christmas my true love gave to me, a workout with tons of burpees!” Isn’t that how the song goes? If you’ve ever been to a CrossFit gym during the holiday season, you’ve probably seen this workout a time or two. The 12 Days of Christmas Workout can be totally customized to you and is a fun way to get the whole family involved in doing a healthy activity. The workout is structured around the song, so you perform 12 different movements in a scale. For example, you may do 1 squat, then 2 push-ups + 1 squat, then 3 burpees + 2 push-ups + 1 squat, all the way up the scale until you get to level 12. We’ve included 3 different levels of the 12 Days of Christmas Workout below for you to try this week. Let us know how it goes in the comments!
For any unilateral movement included below, complete the listed number of reps on each side. For example, in the beginner workout, perform 4 reverse lunges on each side for a total of 8 reps.
12 Days of Christmas: Beginner
If you are looking to work up a sweat, but want a workout the whole family can try, this one is for you! Looking for a little extra challenge, use dumbbells for some movements! Want to keep it simple? Your body is the best weight you can use!
Like we mentioned before, this workout works exactly like the song, “Twelve Days of Christmas.” Complete one jump squat, then two push-ups + one jump squat, then three sit-ups + two push-ups + one jump squat. Your last round will begin with 12 high knees, working all the way down to one jump squat. Rest as often as needed, and scale back any movements according to the skill level of your group!
12 Days of Christmas: Intermediate
If you are wanting a more intense workout, but don’t have a lot of equipment available to you, this workout is for you! All you need is a dumbbell or two and a quick energy boost from Red Leaf Pre-Workout!
12 Days of Christmas: Advanced
If you have access to a barbell and love a killer workout, this one is for you! Increase the intensity of the workout by increasing the weight you use, and minimize rest for a quick, effective sweat! P.S. this workout is designed to include three different types of burpees. If they aren’t your thing, feel free to replace them with the movement of your choosing.
Whether you are a fan of light or intense workouts during the holidays, Red Leaf has something for everyone. One of our goals during the holiday season is to find ways to get the whole family involved in healthy activities. If the Beginner workout still seems too intense, sub out the “Twelve Days of Christmas” workout for a family hike or walk through town. Don’t forget to check out Red Leaf Fitmas on Instagram this week! Each day you will have a chance to win a prize with all winners announced on December 27th!