12 Days of Christmas Bootcamp Workout

Holidays are a great opportunity to add some fun / variety to your Bootcamp! Christmas, Easter, Halloween, Australia Day, Cinco De Mayo etc. etc. Come Christmas time – there’s no better workout than the “12 Days of Christmas Bootcamp Workout”.

I’ll get to the breakdown of that workout in a minute, just before I do I wanted to give a few little tips on the things you can do to make the workout more “christmas-y”.

12 Days of Christmas Bootcamp Workout Tip #1: Music

12 Days of Christmas Bootcamp Workout

 

 

 

 

  

 

 

 If it’s a Christmas workout, play Christmas music – it will add the theme! And let’s be honest, Christmas music is cool! Mariah Carey, Justin Bieber, Ariana Grande, Michael Bublé – they are some of the most popular artists in the world and they have all Christmas albums!

 

12 Days of Christmas Bootcamp Workout Tip #2: Dress

12 Days of Christmas Bootcamp Workout

Ask everyone to wear something “Christmas-y”. Now “Christmas-y” is going to mean different things to different people but really – it’s probably going to be mean either wearing something red or green or maybe a T-shirt saying “Merry Christmas” and there’s always be one person that rocks up does the workout wearing a Santa Claus outfit… And if you don’t have that person in your group – then you as the Trainer need to be Santa (joke :p) ! 

Now the “music” and “dress” may not seem like a big thing but they add up… If you just do the 12 Days of Christmas Bootcamp Workout… that’s ok… But if you do the 12 Days of Christmas Bootcamp Workout AND have Christmas music AND have everyone dress up “Christmas-y” – it’s a lot of fun and it really feels like a different workout! 

It’s almost important to stress the above if you’re planning the workout on Saturday 24th December – tell everyone from Monday “remember people Christmas Bootcamp on Saturday – wear something Christmas-y”! Tell them every day that week, post it in your Facebook Group – do whatever you need to because if you just mention it once the day before, chances are your Bootcampers may not get into it as much.

12 Days of Christmas Bootcamp Workout

Now the premise of the workout is simple. It’s basically the 12 Days of Christmas Song e.g On the first day of Christmas my truelove gave to me, a partridge in a pear tree…

On the second day of Christmas my truelove gave to me, TWO turtle doves and a pear tree…

On the third day of Christmas my truelove gave to me, THREE French hens, TWO turtle doves and a pear tree..

The workout works pretty similar except instead of receiving ‘presents’ your Bootcampers will be receiving exercises :p 

I like to always start with workout with a “constant”, it just works better. 

So for example the workout could be 

  1. 50 skips and ONE shuttle run
  2. 50 skips, ONE shuttle run and TWO burpees
  3. 50 skips, ONE shuttle run, TWO burpees and THREE lunges (each leg)
  4. 50 skips, ONE shuttle run, TWO burpees, THREE lunges (each leg) and FOUR V-Sits
  5. 50 skips, ONE shuttle run, TWO burpees, THREE lunges (each leg), FOUR V-Sits and FIVE Push Ups
  6. 50 skips, ONE shuttle run, TWO burpees, THREE lunges (each leg), FOUR V-Sits,  FIVE Push Ups and SIX Squat Jumps
  7. 50 skips, ONE shuttle run, TWO burpees, THREE lunges (each leg), FOUR V-Sits,  FIVE Push Ups, SIX Squat Jumps and SEVEN Shoulder Taps (each shoulder)
  8. 50 skips, ONE shuttle run, TWO burpees, THREE lunges (each leg), FOUR V-Sits,  FIVE Push Ups, SIX Squat Jumps, SEVEN Shoulder Taps (each shoulder) and EIGHT Star Jumps
  9. 50 skips, ONE shuttle run, TWO burpees, THREE lunges (each leg), FOUR V-Sits,  FIVE Push Ups, SIX Squat Jumps, SEVEN Shoulder Taps (each shoulder), EIGHT Star Jumps and NINE Mountain Climbers (each leg)
  10. 50 skips, ONE shuttle run, TWO burpees, THREE lunges (each leg), FOUR V-Sits,  FIVE Push Ups, SIX Squat Jumps, SEVEN Shoulder Taps (each shoulder), EIGHT Star Jumps, NINE Mountain Climbers (each leg) and TEN TRX Rows
  11. 50 skips, ONE shuttle run, TWO burpees, THREE lunges (each leg), FOUR V-Sits,  FIVE Push Ups, SIX Squat Jumps, SEVEN Shoulder Taps (each shoulder), EIGHT Star Jumps, NINE Mountain Climbers (each leg), TEN TRX Rows and ELEVEN TRX Push Ups
  12. 50 skips, ONE shuttle run, TWO burpees, THREE lunges (each leg), FOUR V-Sits,  FIVE Push Ups, SIX Squat Jumps, SEVEN Shoulder Taps (each shoulder), EIGHT Star Jumps, NINE Mountain Climbers (each leg), TEN TRX Rows, ELEVEN TRX Push Ups and TWELVE Kettlebell Swings

Once the first person finishes the full 12 rounds – the whole groups stops, the workout ends there.

Now the above exercises are just an example, you can obviously use whatever exercises you like. A couple tips when selecting exercises for this workout.

  1. Multiple planes, multiple chains, multiple positions: Whenever programming a Bootcamp workout make sure your group is working in multiple planes, multiple chains and multiple positions. 
  2. If the exercise is a unilateral based one, make sure you specify whether the participants are doing that amount of reps “in total” or “each leg”
  3. If you’re using equipment based exercises – make sure they are towards the end of the workout. By that time the participants are all spread out so there won’t be a cue for equipment

Now depending on how long your Bootcamp is and how long it takes your participants to complete the workout – you may have a whole heap of time up your sleeve.

If that’s the case – no drama’s because you run the same workout again… BUT backwards… 

So

  1. 50 skips, TWELVE Kettlebell Swings, ELEVEN TRX Push Ups, TEN TRX Rows, NINE Mountain Climbers (each leg), EIGHT Star Jumps, SEVEN Shoulder Taps, SIX Squat Jumps, FIVE Push Ups, FOUR V-Sits, THREE Lunges (each leg), TWO Burpee’s, ONE Shuttle Run
  2. 50 skips, TWELVE Kettlebell Swings, ELEVEN TRX Push Ups, TEN TRX Rows, NINE Mountain Climbers (each leg), EIGHT Star Jumps, SEVEN Shoulder Taps, SIX Squat Jumps, FIVE Push Ups, FOUR V-Sits, THREE Lunges (each leg), TWO Burpee’s
  3. 50 skips, TWELVE Kettlebell Swings, ELEVEN TRX Push Ups, TEN TRX Rows, NINE Mountain Climbers (each leg), EIGHT Star Jumps, SEVEN Shoulder Taps, SIX Squat Jumps, FIVE Push Ups, FOUR V-Sits, THREE Lunges (each leg)
  4. 50 skips, TWELVE Kettlebell Swings, ELEVEN TRX Push Ups, TEN TRX Rows, NINE Mountain Climbers (each leg), EIGHT Star Jumps, SEVEN Shoulder Taps, SIX Squat Jumps, FIVE Push Ups, FOUR V-Sits
  5. 50 skips, TWELVE Kettlebell Swings, ELEVEN TRX Push Ups, TEN TRX Rows, NINE Mountain Climbers (each leg), EIGHT Star Jumps, SEVEN Shoulder Taps, SIX Squat Jumps, FIVE Push Ups
  6. 50 skips, TWELVE Kettlebell Swings, ELEVEN TRX Push Ups, TEN TRX Rows, NINE Mountain Climbers (each leg), EIGHT Star Jumps, SEVEN Shoulder Taps, SIX Squat Jumps
  7. 50 skips, TWELVE Kettlebell Swings, ELEVEN TRX Push Ups, TEN TRX Rows, NINE Mountain Climbers (each leg), EIGHT Star Jumps, SEVEN Shoulder Taps
  8. 50 skips, TWELVE Kettlebell Swings, ELEVEN TRX Push Ups, TEN TRX Rows, NINE Mountain Climbers (each leg), EIGHT Star Jumps
  9. 50 skips, TWELVE Kettlebell Swings, ELEVEN TRX Push Ups, TEN TRX Rows, NINE Mountain Climbers (each leg)
  10. 50 skips, TWELVE Kettlebell Swings, ELEVEN TRX Push Ups, TEN TRX Rows
  11. 50 skips, TWELVE Kettlebell Swings, ELEVEN TRX Push Ups
  12. 50 skips, TWELVE Kettlebell Swings

This works well because the workout feels completely different even though your using the exact same exercises. Also, in the first example of the workout – some participants may not have even performed the TRX / Kettlebell exercises – in this workout they will get too. Note: The equipment will probably get clogged up in this version of the workout, so if that’s the case – just ask your participants to do the next exercise if all the equipment is busy.

A couple other things you can do to make the workout a little more fun are…

The Interval

Every 2 minutes your timer goes off and all participants need to perform a 10m bear crawl (or whatever exercise you determine). Once they are back from their bear crawl – they continue on with the workout like nothing happened.

The Shoulder Tap

At random intervals you give one of your participants a tap on the shoulder and they perform 20 Battlerope Slams (or whichever exercise you determine). Once they finish the shoulder tap exercise – they continue on with the workout like nothing happened.

Anyways, that’s the 12 Days of Christmas Bootcamp Workout! If you’re interested in taking you Bootcamp to the next level, i’d strongly recommend checking our Bootcamp Package (22CECs)click here to check it out!

 

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Jono Petrohilos

Online Course Creator I 2020 Fitness Australia Educator of the Year 

Jono is the co-founder and director at Fitness Education Online.

Fitness Education Online is one of the leading providers in the world when it comes to delivering online education to Fitness Professionals, providing over 30 registered CEC courses.

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Jono is the current 2020 Fitness Educator of the Year (awarded by Fitness Australia)

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