For many, the holiday season is a time of overeating, but you can beat it this year with the classic tune “The 12 Days of Christmas”. Use the song to add an exercise every day until you have completed all 12 exercises on the twelfth day of Christmas. While Christmas Day traditionally starts on December 25, it's wise to start this challenge on December 20 and finish it by December 31.
Here is the 12-day training program:
First day: 1 30 second plank - Place your forearms on the floor with your elbows under your shoulders. Put your toes on the floor and lift your knees off the floor. Keep a straight line from your head to your heels. As you hold, tighten your core.
Second day: 2 Squat Jumps - Stand with your feet shoulder-width apart. Bend your knees and squat down. Tighten your core and jump as high as you can. Land gently back into a squat.
Third day: 3 sit-ups - Lie on your back with your knees bent. Place your hands behind your ears and keep your elbows back. As you exhale, curl your body up toward your knees while contracting your core. Slowly lower yourself back to the starting position.
Fourth day: 4 Triceps Dips - Sitting on a chair, place your hands shoulder-width apart with your fingers pointing forward. Slide your hips off the chair and keep your feet straight in front of you. Bend your elbows and lower yourself while keeping your back to the chair. Once your elbows are bent to about 90 degrees, push into the chair and return to get started.
Fifth day: 5 Burpees - Squat and place your hands on the floor in front of you. Jump your feet back into a pushup position. Return your feet to the squat position. Stand and jump as high as you can.
Sixth day: 6 Reverse Lungs - Start with both feet together. Take a big step back and lower until your front leg is parallel to the floor. Make sure your front knee is directly above your ankle. Return to standing and switch legs.
Seventh day: 7 Pushups - Place your hands slightly wider than shoulder width on the floor. Place your feet behind you and keep a straight line from your head to your heels. Bend your elbows until they're at a 90-degree angle, then push yourself up to start. You can adjust by pushing up with your knees on the floor.
Eighth day: 8 High Knees - Stand up straight with your feet together. Quickly raise one knee toward your chest. Bring the same leg back down and immediately raise the other knee. Continue this move as fast as you can while working your core muscles.
Ninth day: 9 jumping jacks - Start with your legs together and your arms at your sides. Jump your feet apart, past hip-width, bringing your arms overhead. Jump again, lower your arms and bring your legs together.
Tenth day: 10 Mountain Climbers – Start in a plank position. Keep a straight line from your head to your heels. With your core engaged, bring your right knee forward toward your chest without letting your foot touch the floor. Return to plank position and switch legs.
Eleventh day: 11 Squats - Stand with your feet slightly wider than shoulder-width apart. Sit as if you were sitting in an imaginary chair. Keep your core engaged and your knees behind your toes. All your weight should be on your heels. Push through your heels to return to standing.
Twelfth day: 12 minutes walk
