Healthy Holidays Part 1- 12 Days of Christmas Game

For most Americans, it could be argued, the holidays are a time of stress, anxiety, overeating, and under-exercising.  So, I'm proposing a new take- 

"Healthy holidays, healthy holidays... Let the FITTEST blog keep bringing Healthy Holidays to you!"

Each blog post from now 'til the New Year will feature a healthy, holiday-themed recipe, survival tip, exercise routine, or last minute gift idea.

For the first installment of 'Healthy Holidays,' I offer you a fun, fit take on the classic "12 Days of Christmas."  This is an energetic, fast-paced, bootcamp style workout to do with friends, on your own, or even as a game at a family party (either before or well after dinner)!  The format follows that of the old Christmas carol, so it starts with 1, then goes 2,1, then 3, 2,1, etcetera, all the way up to 12, 11, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1.  Instead of lords a leaping or ladies dancing, this version has simple exercises associated with each number.  It should take just about 20 minutes and will really work every major muscle group within that time.  The moves (with explanations for any that might be unclear) are as follows:

1- A Thirty Second Plank!

Note- after passing the fifth round, this changes to "and a thirty second REST."

The plank position is essentially the starting position for a push-up.

2- Sumo Squats

Wide-legged squats with feet turned out, sit back like you're sitting into a chair.

3- Side Raises

Hold a light weight or a water bottle in each hand and raise arms out to each side, palms facing down, until they're parallel to the ground and your body looks like a letter t.

4- Front Kicks

High kicks alternating legs in front of your body, starting with the hip, knee, then finally foot kicking out and up.

5- Biceps Curls

Hold a medium weight, resistance band, or liter bottle of water in each hand, keep the upper arms stationary, and bend at the elbows, curling the weights upward to meet the shoulders.

6- Jacks A Jumping

Just your average jumping jacks.

7- Push-Ups Pushing

Classic push-ups, knees bent if you need to!

8- Burpees Burping (...eww!)

The beloved Burpee- begin in a plank position, then hop legs in to meet hands, jump up, crouch back into the previous frog-like position, then kick back out into a plank- that's all one rep.

9- Shoulders Pressing

Hold the heavier set of items (weights, cans, resistance band) in each hand and start with your arms out to the sides, upper arm parallel to the floor, lower arm perpendicular to the floor, and palms facing forward, then press up to straighten your arms.

10- Lunges Lunging

One foot is about 2-3 feet in front of the other, body weight is on the front foot, the back foot is only balancing on the toes, lower straight down, making sure the front knee doesn't go past the toes, and push back up. Switch feet.

11- Triceps Dipping

Sit on a sturdy chair with your hands holding the edge about shoulder width apart, extend your legs out straight, plant your feet, and scoot your butt off the chair.   Bend your elbows to about a 90 degree angle to lower your body towards the floor, then push back to start and straighten arms nearly all way.

12- Punches Punching

Any style, alternating sides.

So the final round of the song would go like this- "On the 12th day of Christmas, my trainer gave to me, 12 punches punching, 11 triceps dipping, 10 lunges lunging, 9 shoulders pressing, 8 Burpees burping, 7 push-ups pushing, 6 jacks a jumping, 5 biceps curls! 4 front kicks, 3 side raises, 2 sumo squats... And a thirty second plank!

Yes, you definitely need to do the plank on the last round.  And yes, I was definitely singing that as I typed it out!  Enjoy the workout and feel free to ask questions in the comments below.

Have a Fit Friday,

Sarah