Welcome to the 12 Days of Christmas Workout. Your official defence system against overeating, oversleeping, and turning into a festive pudding. These full-body circuits keep you disciplined while the season does its best to pull you off course.
📑 Table of Contents
🎄 Introduction
No Rest for the Wicked
Christmas is coming, and with it, the annual assault on your waistline, willpower and training routine. Between the festive feasting, flowing booze and general chaos, it’s easy to let your hard-earned fitness go to hell. Not this Christmas. We’ve lined up three escalating challenges — Christmas Elf, Rudolph and Super Santa — to keep you fighting fit throughout the festivities. And for those craving something particularly unpleasant, Krampus is waiting.
Inspired by the traditional Twelve Days of Christmas carol, each workout adds a new exercise every day while carrying forward those from previous days. One circuit per day, building towards the full twelve-exercise challenge on Day 12. Choose your difficulty, scale where necessary and keep your technique sharp. Enjoy the festivities, indulge a little and raise a glass or two. Just don’t abandon the graft.
📅 About the Workouts
The Twelve Days of Christmas
You know the song. The Twelve Days of Christmas. A seemingly endless procession of increasingly ridiculous gifts, with each new verse adding another present to everything that came before.
We’ve borrowed the concept and replaced the French hens, turtle doves and golden rings with something considerably less agreeable.
Twelve days. Twelve exercises. An increasingly demanding workload.
Each day introduces a new exercise while retaining those from the previous days. The challenge grows progressively tougher until Day 12, when the entire twelve-exercise circuit awaits.
⚙️ The Rules
- One circuit per day. Complete the prescribed work once. No additional rounds.
- Progressive workload. Each new day adds another exercise to those already established.
- Choose your difficulty. Christmas Elf, Rudolph or Super Santa, depending on your experience, equipment and appetite for punishment.
- Maintain your standards. Scale movements or repetitions where necessary, take sensible recovery breaks and never sacrifice technique just to finish faster.
And then there’s Krampus, a separate, full-body conditioning ordeal for anyone seeking an extra helping of festive misery.
The challenge is simple: enjoy Christmas without letting your hard-earned fitness go to hell.
🧝 Christmas Elf Circuit
Level - Intermediate
🔩 Overview
Short on time over Christmas? The Christmas Elf Circuit is the most accessible of our three challenges, designed to keep you active when family commitments, travel and festive chaos interfere with your training.
Combining bodyweight exercises with minimal equipment, this straightforward full-body workout helps maintain strength, stamina and conditioning without demanding hours in the gym.
🏋️♂️ Equipment
Pull-up bar, dumbbell or medicine ball (for woodcutters), and a stable bench or dip station.
⚙️ Rounds
- 🥉 Beginner: 2 rounds.
- 🥈 Intermediate: 3 rounds.
- 🥇 Advanced: 4 rounds.
Complete all prescribed exercises before beginning your next round. Rest as needed and maintain good technique throughout.
🎁 The Circuit
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.
🦌 Rudolph Circuit
Level - Advanced
🔩 Overview
The Rudolph Circuit ramps up the intensity with a high-volume bodyweight workout designed to challenge muscular endurance, cardiovascular fitness and stamina.
Unlike the Elf Circuit, this version uses fixed repetition targets for each exercise. Break them into manageable sets and tackle them in any order, provided you complete the full prescribed workload for that day.
🏋️♂️ Equipment
Primarily bodyweight. A sturdy bar or suspension trainer for bodyweight rows and a stable bench or dip station for triceps dips.
🎁 The Circuit
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.
🎅 Super Santa Circuit
Level - Elite
🔩 Overview
The Super Santa Circuit takes things up another level, introducing weighted resistance exercises for those looking to maintain their strength, conditioning and training intensity throughout the festive period.
Combining compound lifts, explosive movements and cardiovascular conditioning, this demanding full-body challenge requires both strength and muscular endurance. Complete the prescribed repetitions in manageable sets, using weights that challenge you without compromising technique as the daily workload increases.
🏋️♂️ Equipment
Dumbbells or kettlebells for most exercises, plus access to a pull-up bar, suitable box and space for shuttle runs. Barbells and sandbags can be used for selected movements.
Choose moderate, manageable loads suited to the higher repetition targets, particularly during the later stages of the challenge.
⚖️ Weight Selection
Aim for approximately 50-60% of your one-repetition maximum (1RM) for suitable resistance exercises. Use lighter loads where necessary, particularly for high-repetition and explosive movements.
The objective is to maintain a steady workload across all rounds without reaching muscular failure. Keep the weights manageable, the movements controlled and the intensity sustainable.
⚙️ Rounds
- 🥉 Beginner: 2 rounds.
- 🥈 Intermediate: 3 rounds.
- 🥇 Advanced: 4 rounds.
Complete all prescribed exercises before beginning your next round. Rest as needed and maintain good technique throughout.
🎁 The Circuit
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.
😈 Krampus Punishment Workout
Level – Brutal
🔩 Overview
For those who’ve overindulged, fallen off the plan, or simply refused to commit to the full 12 Days of Christmas, the Krampus Punishment Workout is your reckoning. Inspired by Krampus — the horned Christmas enforcer from Alpine folklore who deals with the naughty while Saint Nicholas rewards the nice — this high-intensity circuit is your festive accountability check.
This 13-station, high-intensity circuit combines heavy resistance work, explosive movements and demanding cardiovascular exercises. Expect a gruelling full-body session that pushes your conditioning and muscular endurance to their limits.
🏋️♂️ Equipment
A fully equipped gym is recommended. You’ll need access to a weighted sled, medicine ball, treadmill, barbell, dumbbells and bench. Kettlebells or sandbags can substitute for selected resistance exercises.
⚖️ Weight Selection
For conventional resistance exercises, aim for approximately 60-70% of your 1RM, adjusting according to the prescribed repetitions and your fitness level.
Choose loads that remain challenging without compromising technique. This is a conditioning challenge, not a maximum-strength test.
⚙️ Rounds
- 🥉 Beginner: 2 rounds.
- 🥈 Intermediate: 3 rounds.
- 🥇 Advanced: 4 rounds.
Complete all prescribed exercises before beginning your next round. Rest as needed and maintain good technique throughout.
🎁 The Circuit
- Bodyweight Complex: 10 Squat Jumps, 10 Triceps Push-Ups, 10 V-Ups.
- Devil’s Press: 12 reps.
- Medicine Ball Slams: 15 reps.
- Sled Pulls: 30–60 seconds.
- Treadmill Sprints: 30 seconds, followed by 30 seconds’ rest.
- Mountain Climber Push-Ups: 2 Push-Ups + 10 Mountain Climbers × 4.
- Sled Pushes: 4 × 30–60 seconds.
- Deadlifts: 8–10 reps (Barbell, Dumbbells or Kettlebells).
- Slow Descent Bench Press: 10–12 reps.
- Slow Descent Barbell Rows: 10–12 reps.
- Farmer’s Walk: 1 minute.
- Treadmill Incline Sprints: 20–30 seconds, followed by 30 seconds’ rest.
- Burpee Beatdown: 15 reps.
🍷🥧 Workout Complete!
Post-workout refuel: protein shake optional, sherry mandatory.
Wishing all you grinders a very Merry Christmas! Enjoy the festivities, indulge a little, but keep your fitness ticking over. You’ll thank yourself when the New Year rolls around.
Post-workout refuel: protein shake optional, sherry mandatory.
Merry Christmas and a Happy New Year! 🎄💪
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