Welcome to out 12 Days of Christmas Workout! Straightforward full body circuits that ensure you stay on top of things over the festive season.
Introduction
As we dive into the festive season with all its celebrations, it’s crucial to think about keeping up with our fitness goals. We all know this time can lead to some extra indulgence, so let’s be practical about staying in shape. Balancing the fun of festivities with a commitment to staying fit is the key. With that in mind, we have developed several “12 Days of Christmas Workouts.” These are circuits that present an effective strategy for individuals aiming to balance the joy of the holiday season with a mindful approach to their health. They’re simple, straightforward, maintainable, and effective. Keep on top of the festive indulgence by burning off the excess calories with these fat-burning routines.
The Circuits
The workouts follows the structure of the traditional Christmas song. Each day adds a new exercise while maintaining the previous ones. The workouts are intense and designed to challenge your endurance, strength, and cardiovascular fitness. Adjust the repetitions or exercises based on your fitness level, and remember to maintain proper form to prevent injuries. Always consult with a fitness professional or healthcare provider before starting a new intense workout routine, especially if you have any pre-existing health conditions.
If you have enough energy at the end of the circuit throw in a cardio session for 10 mins in the form of jogging, skipping or cycling to embrace the EPOC (Excess Post-exercise oxygen consumption) or ‘afterburn’ effects.
Circuit 1: Level - Christmas Elf
Reps/Sets:
Select this level if you are going to find it difficult to fit in any training at all (time constraints, kids etc). This is a straightforward bodyweight circuit, adding an exercise each day. It’s a simple solution if you are in for a busy christmas and don’t have the time. 3 x rounds – beginner. 4 x rounds – intermediate. 5 x rounds – advanced.
Equipment:
None, these are all Bodyweight exercises.
- 1st Day: 30-second plank.
- 2nd Day: Pullups x 10 reps.
- 3rd Day: 45-second wall sits.
- 4th Day: Burpees x 12 reps.
- 5th Day: Push-ups x 20 reps.
- 6th Day: Triceps dips x 20 reps.
- 7th Day: Hip bridges x 12 reps.
- 8th Day: Squats x 20 reps.
- 9th Day: Shoulder presses x 12 reps.
- 10th Day: Reverse lunges (each leg) x 24 reps (12 each leg).
- 11th Day: Medicine ball (or dumbbell) wood chops (each side) x 20 reps (10 each side).
- 12th Day: butterflies/scissor kicks x 12 reps of each exercise.
Circuit 2: Level - Rudolph (Elite Reindeer)
Reps/Sets:
The Rudolph circuit brings the difficulty up a notch. This is for people who want to keep the weight off but not kill themselves either. Again, this is a bodyweight circuit, adding an exercise each day. The format changes though as there are a set number of reps per exercise to be completed. You can complete these in any order as long as you complete the total number of required reps.
Equipment:
None, these are all Bodyweight exercises.
The exercises added each day: 1st day – Burpees; 2nd day – Spiderman pushups; 3rd day – Triceps extensions; 4th day – Butterfly sit ups; 5th day – Squat and knee; 6th day – ankle touches; 7th day – bicycle crunches; 8th day – split squats; 9th day – bodyweight rows; 10th day 180 degree jumps; 11th day – suicide planks; 12th day – bear crawls.
1st Day:
100x burpees. 20 x 5 sets.
2nd Day:
50 burpees. 50 spiderman pushups.
3rd Day:
50 burpees. 50 spiderman pushups. 50 triceps dips.
4th Day:
50 burpees. 50 spiderman pushups. 50 triceps dips. 50 sit ups.
5th Day:
50 burpees. 50 spiderman pushups. 50 triceps dips. 50 sit ups. 50 bw squat and knee.
6th Day:
50 burpees. 50 spiderman pushups. 50 triceps dips. 50 sit ups. 50 bw squat and knee. 50 ankle touches.
7th Day:
50 burpees. 50 spiderman pushups. 50 triceps dips. 50 sit ups. 50 bw squat and knee. 50 ankle touches. 50 Bicycle Crunches.
8th Day:
50 burpees. 50 spiderman pushups. 50 triceps dips. 50 sit ups. 50 bw squat and knee. 50 ankle touches. 50 Bicycle Crunches. 35 Split Squats (alternating legs).
9th Day:
50 burpees. 50 spiderman pushups. 50 triceps dips. 50 sit ups. 50 bw squat and knee. 50 ankle touches. 50 Bicycle Crunches. 35 Split Squats (alternating legs). 50 Bodyweight rows.
10th Day:
50 burpees. 50 spiderman pushups. 50 triceps dips. 50 butterfly sit ups. 50 bw squat and knee. 50 ankle touches. 50 Bicycle Crunches. 35 Split Squats (alternating legs). 50 Bodyweight rows. 20 x 180 degree jumps.
11th Day:
50 burpees. 50 spiderman pushups. 50 triceps dips. 50 butterfly sit ups. 50 bw squat and knee. 50 ankle touches. 50 Bicycle Crunches. 35 Split Squats (alternating legs). 50 Bodyweight rows. 20 x 180 degree jumps. 50 suicide planks.
12th Day:
50 burpees. 50 spiderman pushups. 50 triceps dips. 50 butterfly sit ups. 50 bw squat and knee. 50 ankle touches. 50 Bicycle Crunches. 35 Split Squats (alternating legs). 50 Bodyweight rows. 20 x 180 degree jumps. 50 suicide planks. 2 minute bear crawl.
Circuit 3: Level - Super Santa
Reps/Sets:
The Super Santa Circuit involves resistance exercises, for the extra burn. If you are determined to keep the weight down, this might be the workout you are after. Like the Rudolph circuit above, there are a set number of reps per exercise to be completed. You can complete these in any order as long as you complete the total number of required reps.
Equipment:
For this workout you could get away with dumbbells or kettlebells. However, you may wish to use barbells or sandbags for some of the exercises. Keep the weight medium to heavy. Challenge yourself but realise that you have 12 days of this so don’t destroy yourself. The aim of the game is to keep the weight off and stay on top of the fitness over the Christmas period.
1st Day:
Sumo Deadlift High-Pull x 60 reps.
2nd Day:
Sumo Deadlift High-Pull x 50 reps. Thrusters x 20 reps.
3rd Day:
Sumo Deadlift High-Pull x 50 reps. Thrusters x 20 reps. Pushup and row (both sides) x 10 reps.
4th Day:
Sumo Deadlift High-Pull x 50 reps. Thrusters x 20 reps. Pushup and row (both sides) x 10 reps. Power Cleans x10 reps.
5th Day:
Sumo Deadlift High-Pull x 50 reps. Thrusters x 20 reps. Pushup and row (both sides) x 10 reps. Power Cleans x10 reps. Power Snatches x 10.
6th Day:
Sumo Deadlift High-Pull x 50 reps. Thrusters x 20 reps. Pushup and row (both sides) x 10 reps. Power Cleans x10 reps. Power Snatches x 10 reps. Kettlebell Swings x 20 reps.
7th Day:
Sumo Deadlift High-Pull x 50 reps. Thrusters x 20 reps. Pushup and row (both sides) x 10 reps. Power Cleans x10 reps. Power Snatches x 10 reps. Kettlebell Swings x 20 reps. Devils Press x 10 reps.
8th Day:
Sumo Deadlift High-Pull x 50 reps. Thrusters x 20 reps. Pushup and row (both sides) x 10 reps. Power Cleans x10 reps. Power Snatches x 10 reps. Kettlebell Swings x 20 reps. Devils Press x 10 reps. Hanging Leg Raises x 20 reps.
9th Day:
Sumo Deadlift High-Pull x 50 reps. Thrusters x 20 reps. Pushup and row (both sides) x 10 reps. Power Cleans x10 reps. Power Snatches x 10 reps. Kettlebell Swings x 20 reps. Devils Press x 10 reps. Hanging Leg Raises x 20 reps. Box Jumps x 20 reps.
10th Day:
Sumo Deadlift High-Pull x 50 reps. Thrusters x 20 reps. Pushup and row (both sides) x 10 reps. Power Cleans x10 reps. Power Snatches x 10 reps. Kettlebell Swings x 20 reps. Devils Press x 10 reps. Hanging Leg Raises x 20 reps. Box Jumps x 20 reps. Shuttle runs 6x 25ms.
11th Day:
Sumo Deadlift High-Pull x 50 reps. Thrusters x 20 reps. Pushup and row (both sides) x 10 reps. Power Cleans x10 reps. Power Snatches x 10 reps. Kettlebell Swings x 20 reps. Devils Press x 10 reps. Hanging Leg Raises x 20 reps. Box Jumps x 20 reps. Shuttle runs 6x 25ms. Burpees x 20 reps.
12th Day:
Sumo Deadlift High-Pull x 50 reps. Thrusters x 20 reps. Pushup and row (both sides) x 10 reps. Power Cleans x10 reps. Power Snatches x 10 reps. Kettlebell Swings x 20 reps. Devils Press x 10 reps. Hanging Leg Raises x 20 reps. Box Jumps x 20 reps. Shuttle runs 6x 25ms. Burpees x 20 reps. Overhead Walking Lunges x 20 reps.
The exercises added each day: 1st day – Burpees; 2nd day – Spiderman pushups; 3rd day – Triceps extensions; 4th day – Butterfly sit ups; 5th day – Squat and knee; 6th day – ankle touches; 7th day – bicycle crunches; 8th day – split squats; 9th day – bodyweight rows; 10th day 180 degree jumps; 11th day – suicide planks; 12th day – bear crawls.
Circuit 4: Krampus Punishment Workout
For those of you who have been naughty boys and girls, who have overindulged and/or cannot commit to the full 12 days of Christmas Workout, consider the Krampus Punishment workout. This is a punishing workout you can just throw in over the Christmas period to ensure you stay on top of your fitness. This sinister workout contains all all the malevolence and cruelty of this macabre character.
Krampus, is a legendary figure in Central European folklore, is a horned, human-like creature associated with Christmas. Originating from Germanic traditions, Krampus serves as a counterpart to Saint Nicholas (Father Christmas), the benevolent gift-giver. While Saint Nicholas rewards well-behaved children, Krampus punishes those who have been naughty. Typically depicted as demonic with hooves, horns, and a long tongue, Krampus is said to accompany Saint Nicholas on December 5th, known as Krampusnacht. During this night, the ominous figure roams the streets, terrifying misbehaving children. The legend of Krampus has evolved over centuries, and today, it continues to be celebrated in various forms across Europe and has gained international recognition.
In some German-speaking regions, particularly in Alpine areas, the tradition of “Krampuslauf” or Krampus Run involves children dressing as Krampus and engaging in playful, yet eerie, antics. During this event, typically held on Krampusnacht (December 5th), individuals don elaborate Krampus costumes, complete with masks, horns, and fur, and take to the streets. The costumed Krampuses, often portrayed by both adults and children, participate in parades or processions, where they playfully chase and interact with onlookers, especially children.
Krampus runners in Germany.
Krampus Circuit
About the Circuit
The Krampus workout is all about punishment. Containing lots of cardio, resistance and full body exercises. 3 x rounds – beginner. 4 x rounds – intermediate. 5 x rounds – advanced. The last set of every exercise must be to failure.
Equipment:
You may need the gym for this one. Weighted sled, medicine balls, treadmills, barbells, dumbbells, weight bench.
Rest:
Between stations – 15 seconds. Between rounds 45 seconds. On the final round – 1 minute rest between stations.
- Bodyweight complex: 10x squat jumps. 10x triceps push ups. 10x V-ups. Move straight from one exercise onto the next.
- Devil presses: x12 reps.
- Medicine Ball Slams: x15 slams.
- Sled Pulls: Attach a rope to a sled and pull it towards you. Focus on engaging your back and legs. x30 seconds to 1 minute each.
- Treadmill Sprints: Set a treadmill to a challenging speed and sprint for 30 seconds, followed by a 30-second rest.
- Mountain Climber Push-Ups: Perform two push-ups, then immediately transition to 10x mountain climbers, repeat x4.
- Sled Pushes: 4 sets of 30 seconds to 1 minute each.
- Deadlifts: (Barbell, dumbbells or kettlebells). x8-10 reps, focusing on maintaining proper form and engaging your posterior chain.
- Slow descent bench press: x10-12 reps.
- Slow descent barbell rows: x10-12 reps.
- Farmers’ Walk: 1 minute.
- Treadmill incline Sprints: 20-30 seconds, followed by 30 seconds rest.
- Burpee Beatdown: x15 burpees.
Workout Complete
Wishing all you grinders a very happy Christmas. Great to overindulge, try to keep on top of it though, will make things easier for the New Year!!
Enjoy. 🙂
If you have enjoyed this Workout please share or feel free to comment below 🙂
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