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12 Days of Christmas Workout

December 20, 2022
3 minute read

The 12 Days of Christmas Workout is a fun workout for Personal Trainers, Group Fitness
Instructors and Bootcamp Instructors to use during Christmas time!


The workout is inspired by the classic carol “12 Days of Christmas”, except instead of
receiving “1 partridge in a pear tree”, your participants will do “1 squat”.


Instead of “1 partridge in a pear true and 2 turtle doves”, your participants will perform “1
squat and 2 lunges” and so forth. See below for a full workout description.


12 Days of Christmas Workout Description
1 squat
1 squat + 2 lunges
1 squat, 2 lunges + 3 push ups
1 squat, 2 lunges, 3 push ups + 4 sit ups
1 squat, 2 lunges, 3 push ups, 4 sit ups + 5 hip thrusts
1 squat, 2 lunges, 3 push ups, 4 sit ups, 5 hip thrusts + 6 squat jumps
1 squat, 2 lunges, 3 push ups, 4 sit ups, 5 hip thrusts, 6 squat jumps + 7 jumping jacks
1 squat, 2 lunges, 3 push ups, 4 sit ups, 5 hip thrusts, 6 squat jumps, 7 jumping jacks + 8
mountain climbers
1 squat, 2 lunges, 3 push ups, 4 sit ups, 5 hip thrusts, 6 squat jumps, 7 jumping jacks, 8
mountain climbers + 9 burpees
1 squat, 2 lunges, 3 push ups, 4 sit ups, 5 hip thrusts, 6 squat jumps, 7 jumping jacks, 8
mountain climbers, 9 burpees + 10m shuttle run
1 squat, 2 lunges, 3 push ups, 4 sit ups, 5 hip thrusts, 6 squat jumps, 7 jumping jacks, 8
mountain climbers, 9 burpees, 10m shuttle run + 11 side plank rotations
1 squat, 2 lunges, 3 push ups, 4 sit ups, 5 hip thrusts, 6 squat jumps, 7 jumping jacks, 8
mountain climbers, 9 burpees, 10m shuttle run, 11 side plank rotations + 12 bear crawls


Note: You can also choose to work your way back down. So after you’ve completed all 12
reps. You give your participants a break and then you work your way back down.

Example
12 bear crawls, 11 side plank rotations, 10m shuttle run, 9 burpees, 8 mountain climbers, 7
jumping jacks, 6 squat jumps, 5 hip thrusts, 4 sit ups, 3 push ups, 2 lunges, 1 squat
12 bear crawls, 11 side plank rotations, 10m shuttle run, 9 burpees, 8 mountain climbers, 7
jumping jacks, 6 squat jumps, 5 hip thrusts, 4 sit ups, 3 push ups, 2 lunges
12 bear crawls, 11 side plank rotations, 10m shuttle run, 9 burpees, 8 mountain climbers, 7
jumping jacks, 6 squat jumps, 5 hip thrusts, 4 sit ups
Etc etc
12 bear crawls

How to make it more Christmas-y

Option 1: Play Christmas Themed Music
Chances are you play similar music every workout! This workout gives you a perfect
opportunity to play something different! Mariah Carey, Justin Bieber, Ariana Grande,
Michael Bublé all have Christmas albums so crack one of those on!


Option 2: Dress Up
Ask your participants to dress up! Wear something red or green! Or dress up as Santa Clause
or an elf! Or just wear a t-shirt that says Merry X-mas! It adds to the experience!


Option 3: Take a photo
Photo’s are a great for memories and often as Trainers we don’t take enough photo’s of our
clients… Christmas and Christmas workouts are great excuse to take a photo!


Summary

Give the 12 Days of Christmas Workout a go and let us know what you think!

Note: If you liked this workout, you may want to check out our Bootcamp Workout Ideas Library Membership Site! It consists of 100’s of Bootcamp workouts, drills, ideas and games! Click here to check it out!

PPS: At Fitness Education Online, we have one of the largest Facebook Groups in the world for Personal Trainers and Fitness Professionals. Everyone in there is super supportive and we all share tips and ideas. We would love to invite you into the Group - click here to join.

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About The Author: 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.

Fitness Education Online is also the admins of the largest Facebook Group in Australia / New Zealand for Fitness Professionals (Fitness Education Online Community Facebook Group).

Jono is also a qualified Exercise Physiologist, best selling author (The Bootcamp Blueprint), and the host of the successful podcast “Fitness Education Online Podcast”.

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

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