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SANTA CREATED A WORKOUT FOR YOU 

This workout is a total body high-intensity workout done to the format of the holiday song The 12 Days of Christmas

Here’s how it works:

There are 12 rounds … and every round, you add a new exercise that corresponds to the day it represents in the song.

So, for round 1, you would do 1 minute of jump rope (do “pretend” jump roping if you don’t have a rope available or haven’t mastered jumping rope yet). 

Round 2 you would do 2 push-ups + 1 minute of jump rope.

Round 3 would be 3 lunges (each side) + 2 push-ups + 1 minute of jump rope … all the way to round 12, where you would do the whole thing from day 12 through day 1.

Listen to your body and take breaks as needed!

12 Days of Fitmas Workout

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

1 min. jump rope

2 Push-ups

3 Lunges (each side)

4 Mountain Climbers (each side)

5 Bench (or Couch) Dips

6 Step-ups (each side)

7 Plank Jacks

8 High Knees (each side)

9 Plank hip dips (each side) 

10 Jumping Jacks

11 Squats

12 Burpees

Be sure to cool down with some easy movement like walking, to bring your heart rate down.

Let me know how you feel after this workout! 🙂

Make it a great day!

Lyonel Lumarque

www.GetLyonStrong.com


P.S. If you’re feeling like you want a little extra support, our doors are always open. Click here if you’re ready to do something different and see if The LyonStrong Program is a fit for you.

EXERCISE DEMOS:

Jump rope: https://media.giphy.com/media/hb7rHspTr6Nqg/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

Bench/Couch Dips: https://media.giphy.com/media/eiWRVNBggNJNS/giphy.gif

Step-Ups www.acefitness.org/resources/everyone/exercise-library/28/step-up/

Plank Jacks: ​​https://media.giphy.com/media/2UqZvQq4p9DjTBDVRc/giphy.gif

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

Plank Hip Dips: https://media.giphy.com/media/dXRLYeOuD8JqRhcQoU/giphy.gif

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

Squats:  https://gph.is/2REB7sF

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

LYONEL LUMARQUE

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