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12 DAYS OF FITMAS WORKOUT

You already know that regular exercise will help you:

→ blow off some stress,

→ boost your immunity,

→ improve your sleep, and

→ lower your risk of a long list of chronic diseases.

This workout is proof that you can get all those benefits in a short amount of time.

This workout is done to the format of the song “The 12 Days of Christmas.” 

That makes it a novelty – which means it’s a perfect time to get some kids or friends involved!

Here’s how it works: Every round, you add a new exercise, and you do that exercise for the number of reps it would be for the day it represents in the song.

So, for round 1, you would do 1 jumping jack. Round 2 you would do 2 burpees + 1 jumping jack. Round 3 would be 3 push-ups + 2 burpees + 1 jumping jack … all the way to round 12, where you would do the whole thing from day 12 through day 1.

You’ll feel so accomplished after you do this! 

12 Days of Fitness Workout

Warm-up with 5-10 minutes of light cardio … walking in place, treadmill, etc., and light stretches (leg swings, arm circles, etc.)

1 Jumping Jack

2 Burpees (without push-up) 

3 Pushups

4 Lunges (alternating sides)

5 Mountain climbers (each side)

6 Air Squats

7 High Knees (each side)

8 Spiderman planks (each side)

9 Crunches

10 Supermans

11 Glute Bridges

12 Ab bicycles, each side!

Be sure to cool down with some light movement (walking, stretching, etc.) to bring your heart rate down.

It’s a fun way to get a little movement in AND know that you’ve done something great for yourself!

Make it an amazing and fit day,

Lyonel Lumarque

www.GetLyonStrong.com

Get STRONG with the Greatest Gift Ever at: www.GetLyonStrong.com/gift

Here are some visual guides to the exercise included:

Jumping Jack: https://media.giphy.com/media/ckMk3RKUK29lziaspI/giphy.gif

Burpees: https://media.giphy.com/media/PRqqGrAiGv4VW/giphy.gif

Pushup: http://gph.is/2pobxK3

Lunges:https://media.giphy.com/media/1ncuQASTajJ0lx6Nix/giphy.gif

Mountain climbers: https://media.giphy.com/media/jsYmets3thkLhcvZ43/giphy.gif

Air squats: https://gph.is/2REB7sF

High knees: https://media.giphy.com/media/62aGqZoUJYtPsl0Hb0/giphy.gif

Spiderman planks: https://media.giphy.com/media/5n25EB8LxajzIyf9kh/giphy.gif

Lower-body crunch: https://gph.is/g/aRgd9pJ

Supermans: https://media.giphy.com/media/5t5SEojh8c9JRKp7Yn/giphy.gif

Bridges: https://gph.is/2O56trP

Ab bicycles: https://media.giphy.com/media/cM8tzmeTY0SYMz6VGj/giphy.gif

LYONEL LUMARQUE

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