12 Days of Christmas Challenge!!!! Sing - On the first day of Christmas, my true love gave to me... (to be completed Wednesday 10 Dec!!!) BEGINNER Day 1 - 1 Burpee Day 2 - 2 Pushups Day 3 - 3 Jump Squats Day 4 - 4/leg lunges Day 5 - 5 Leg Raises Day 6 - Star Jumps Day 7 - Dips Day 8 - 8/leg High Knees Day 9 - 9 Sumo Squats Day 10 - 10sec Plank INTERMEDIATE Day 1 - 10-15 Burpees Day 2 - 2min AMRAP of Pushups (AMRAP=As Many Reps As Possible in 2min)(Drop to knees when necessary) Day 3 - 3km on Bike or Treadmill - as fast as possible! Day 4 - 4 sets of 10 squats, 30sec rest between sets Day 5 - 5 Rounds as fast as possible - 10 Walking Lunges > 10 Kettlebell Swings Day 6 - 6 Rounds - 20sec Work / 10sec Rest - Bicycle Crunches > Mountain Climbers Day 7 - 7 strict pull-ups/chin-ups or Recline Rows, 3 sets/30sec rest between sets Day 8 - 8 Dips - 3 sets, 30sec rest between sets Day 9 - 9 TRX Recline Rows > 9 Squat Thrusts, 3sets/30sec rest between sets Day 10 - 10 V-up > 5 Burpee, 3sets/30sec rest between sets ADVANCED Day 1 - 25 Burpees Day 2 - 2min AMRAP of Pushups (AMRAP=As Many Reps As Possible in 2min) Day 3 - 3km on Rower - as fast as possible! If you dont have access to a rower, 3km run as fast as possible! Day 4 - 4 sets of 10 Jump Squats, 30sec rest between sets Day 5 - 5 Rounds as fast as possible - 10 Kettlebell Walking Lunges > 10 Kettlebell Swings Day 6 - 6 Rounds - 20sec Work / 10sec Rest - Sitouts > Mountain Climbers Day 7 - 7 strict pull-ups/chin-ups or Recline Rows, 3 sets/30sec rest between sets Day 8 - 8 Dips - 3 sets, 30sec rest between sets Day 9 - 9 TRX Recline Rows > 9 Inch Worms, 3sets/30sec rest between sets Day 10 - 10 Hollow Rocks > 5 Burpee Broad Jumps, 3sets/30sec rest between sets INSTRUCTIONS Each day a new exercise or block of work will be added. Each day start with the new exercise(s) & work back towards Day 1, just like the carol “12 Days of Christmas”. For example, on Day 4 you will start with the exercises added for Day 4 & than Day 3, Day 2 & Day 1, respectively. Make sure to set up & grab ALL equipment necessary to complete the workout BEFORE you start so there is minimal rest or no more than 1min rest. The symbol”>” means superset the exercises. Ie. No rest between the exercises. You may rest for 30sec once you have completed a set of BOTH exercises. DO NOT HESITATE TO ASK IF YOU HAVE ANY QUESTIONS.....& PLEASE POST ON HERE WHEN YOU HAVE COMPLETED THE DAYS WORK!!
Posted on: Tue, 09 Dec 2014 03:30:51 +0000
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