23/12/2024
The Twelve Gains of Christmas 🎄
Here's a fun little festive circuit to do over the Christmas break. It's all bodyweight so no kit required, great if you feel in need of some movement and want to get the blood pumping.
1. Hand walkout to plank
2. Press ups
3. Squats
4. Plank and rotation
5. Burpees
6. Star jumps
7. Leg raises
8. Lunges
9. Bicycle crunch
10. Renegade rows
11. Squat jumps
12. Curtsey lunges
Warm up a bit first then do each exercise in the style of the song "The Twelve Days of Christmas" i.e...
1 Hand walkout to plank
2 Press-ups, 1 Hand walkout to plank
3 Squats, 2 Press-ups, 1 Hand walkout to plank
4 Plank & rotation, 3 Squats, 2 Press-ups, 1 Hand walkout to plank
5 Burpees, 4 Plank & rotation, 3 Squats, 2 Press-ups, 1 Hand walkout to plank
etc etc until you get all the way to 12.
Matt's done a v quick demo video of each exercise, all of them are scalable, for example press ups on knees, Burpees with hands on a bench etc. Do whatever variation of each exercise works for you, just add in the comments if you want us to explain any different variations 👍
We hope you enjoy it 🎄
