Monday 05 December 2022

Workout Plan: 12 Days of Christmas

Purpose: To improve overall fitness and endurance while targeting multiple muscle groups including the upper body, core, and lower body.

Warm Up:

2 rounds:

  • 10 calories on any cardio machine (rower, bike, etc.)
  • 3/3 hip openers
  • 2 walk outs
  • 5 scap retractions
  • 10 kettlebell swings
  • 5 squats

Part A: 12 Days of Christmas

Measure: Time (Speed)

For time:

  • 1 wall walk (shoulder exercise)
  • 2 chin-ups (upper body exercise)
  • 3 pull-ups (upper body exercise)
  • 4 toes to bar (core exercise)
  • 5 deadlifts (lower body exercise)
  • 6 devil press (compound exercise targeting multiple muscle groups)
  • 7 box jumps (lower body exercise)
  • 8 kettlebell swings (back and leg exercise)
  • 9 hand release push-ups (upper body exercise)
  • 10 V-ups (core exercise)
  • 11 head cutters (upper body exercise)
  • 12 calories on the rowing machine (or any cardio machine)

Muscle Groups:

  • Upper body: Chin-ups, pull-ups, wall walks, devil press, hand release push-ups, and head cutters target the major muscles in the upper body, such as the back, biceps, triceps, shoulders, and chest.
  • Core muscles: Toes to bar, V-ups, and hand release push-ups engage the abdominal muscles, obliques, and lower back muscles for stability and core strength.
  • Lower body: Box jumps, kettlebell swings, and deadlifts target the major muscles in the lower body, such as the quadriceps, hamstrings, glutes, and back muscles.

This workout plan is a challenging and fun way to improve overall fitness and endurance while targeting multiple muscle groups. It is an ideal workout plan for individuals who are looking to challenge themselves and improve their fitness level during the holiday season.

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