Time to blow your mind.
I didn’t create this workout for you to help burn off any extra treats you eat.
Although, it will definitely help you with that. 🙂
I created it to help improve the QUALITY of your life.
You already know how it works.
Exercise can help you sleep better, cut your stress levels and boost your immunity (all big issues this time of the year!).
That’s not even mentioning all the other health benefits … like helping to reduce your risk of developing heart disease, type 2 diabetes and some types of cancer.
Quick and intense workouts (like the one I’m about to share with you) have the added bonus of giving you all those benefits without taking a lot of time.
Family Time Alert.
If you have family around, get them to join you in this workout. This holiday-themed workout makes it so much fun!
It’s a “ladder” workout, done to the format of the song “The 12 Days of Christmas.”
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 total body extension, and then for round 2 you would do 2 squats + 1 total body extension, day 3 would be 3 push-ups + 2 squats + 1 total body extension … all the way to day 12, when you would do the whole thing from day 12 through day 1.
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 Total Body Extension
4 Speed skaters
5 Plank shoulder taps
6 High knees (each side)
7 Ab bicycles
10 Mountain climbers
11 Russian twists
12 Jumping Jacks (modify if needed to protect those knees)
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 also spend time with your friends or family.
Make it an amazing and fit day,
Coach Tam www.265point.com
P.S. I am taking a few people under my wing who need to lose 30 pounds or more. We start January 25th. If you are ready to finally get your body back and feel light and energetic again… just reply, if you’re a good fit, I will let you know the next steps.
If you need visual references for the exercises above, here are some examples:
Total body extension – https://www.youtube.com/watch?v=s0dJw2C9uIo
Squats – www.youtube.com/watch?v=C_VtOYc6j5c
Push-ups (can also be done on knees vs. toes) – www.youtube.com/watch?v=_l3ySVKYVJ8
Speed skaters – www.youtube.com/watch?v=KOTEyGY93OY
Plank with Shoulder Tap – www.muscleandfitness.com/training/workout-routines/alternating-shoulder-taps
High knees – www.youtube.com/watch?v=QIwxSeKpHtI
Lunges – www.youtube.com/watch?v=6RVu-R9bS7w
Crunches – www.youtube.com/watch?v=Xyd_fa5zoEU
Mountain Climbers – www.muscleandfitness.com/workouts/abs-and-core-exercises/videos/mountain-climber
Russian Twist (can be done unweighted) – www.youtube.com/watch?v=LlccOWys8IU
Jumping Jacks (shows variations) – www.youtube.com/watch?v=UpH7rm0cYbM