This 12 days of Christmas workout is a playful way of injecting more movement into December, burning off an extra eggnog or three in the process. Ready? We all know the song, so sing along and get a sweat on\u2026<\/p>\n\n\n\n
The 12 days of Christmas workout<\/h2>\n\n\n\n- 12<\/strong> star jumps<\/li>
- 11<\/strong> split-squat lunges<\/li>
- 10<\/strong>0 second plank<\/li>
- 9<\/strong> lying hip raises <\/li>
- 8<\/strong> bear crawls<\/li>
- 7<\/strong> Supermans<\/li>
- 6<\/strong> V-ups<\/li>
- 5<\/strong> squat jumps<\/li>
- 4<\/strong> crab walks<\/li>
- 3<\/strong>0 seconds push-ups<\/li>
- 2<\/strong>0 seconds burpees<\/li>
- 1<\/strong> minute running on the spot<\/li><\/ul>\n\n\n\n
Repeat the entire set four times as fast as you can.<\/p>\n\n\n\n
<\/div>\n\n\n\nA few points on form<\/h2>\n\n\n\n
When performing the 12 days of Christmas workout, it\u2019s important that each move is carried out with unflawed form. If executed poorly, your efforts are tarnished. Here are a few form-cleansing tips to make sure you unlock the most from your movement and avoid any potential injuries from happening:<\/p>\n\n\n\n
- During a lunge<\/strong>, put the weight into your front heel, not your front toes. You might need to take a larger step to avoid this and get the best glute-strengthening benefits from the move.<\/li>
- During a pushup<\/strong>, squeeze your lats to keep your shoulders down and form a 45-degree angle with your elbows. If you line-up your elbows with your shoulders, you\u2019re dramatically lessening your power and performance, while increasing the chances of muscular injury in the shoulders.<\/li>
- During a squat<\/strong>, don\u2019t curve your back – keep it straight while bending the knees and keeping your arms forward while lowering your hips as if sitting on a small chair. Keep your weight on your heels and mid-foot rather than your toes, then bring your hips and knees up at the same time (and at the same speed) when you rise from the bottom of your squat.<\/li>
- During a plank<\/strong>, fix that droopy lower back by bringing your butt up first and then tucking it under. Voila! You\u2019ll instantly feel this small tweak helps in achieving a perfectly straight back, activating your core in all the right places.<\/li><\/ul>\n\n\n\n
Don\u2019t forget to warm-down with a good walk or stretches. Got a foam roller? Those tissue massagers are the best way to recover from a muscle-sculpting workout. Download our <\/strong>foam rolling guide<\/strong><\/a> to learn how to get the best from your recovery. Want to experiment with different workouts? Give this core-strengthening kinesis workout<\/a> a go on our state-of-the-art Kinesis Wall.<\/strong><\/p>\n\n\n\n![\"evo](\"https:\/\/evofitness.ch\/wp-content\/uploads\/2019\/08\/evo-at-trial-cta-1day-blog-male.png\")
<\/a><\/figure>\n","protected":false},"excerpt":{"rendered":"Food is joyful, as is a little indulgence over the festive season. Don\u2019t deprive yourself this year, but don\u2019t slip…<\/p>\n","protected":false},"author":17,"featured_media":57594,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_seopress_robots_primary_cat":"","_seopress_titles_title":"12 Days of Christmas Workout: Bodyweight Training | EVO Fitness","_seopress_titles_desc":"Whether you\u2019re at home, on a work trip, or at the gym, this 12 days of Christmas workout is designed to be done anywhere, with zero equipment necessary.","_seopress_robots_index":"","footnotes":""},"categories":[103],"tags":[129,337,803,804,805,113,126],"class_list":["post-57593","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-move","tag-fitness","tag-functional-fitness","tag-12-days-of-christmas","tag-12-days-of-christmas-workout","tag-challenge","tag-exercise","tag-workout"],"acf":[],"_links":{"self":[{"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/posts\/57593","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/users\/17"}],"replies":[{"embeddable":true,"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/comments?post=57593"}],"version-history":[{"count":0,"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/posts\/57593\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/media\/57594"}],"wp:attachment":[{"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/media?parent=57593"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/categories?post=57593"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/tags?post=57593"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
Repeat the entire set four times as fast as you can.<\/p>\n\n\n\n
A few points on form<\/h2>\n\n\n\n
When performing the 12 days of Christmas workout, it\u2019s important that each move is carried out with unflawed form. If executed poorly, your efforts are tarnished. Here are a few form-cleansing tips to make sure you unlock the most from your movement and avoid any potential injuries from happening:<\/p>\n\n\n\n
- During a lunge<\/strong>, put the weight into your front heel, not your front toes. You might need to take a larger step to avoid this and get the best glute-strengthening benefits from the move.<\/li>
- During a pushup<\/strong>, squeeze your lats to keep your shoulders down and form a 45-degree angle with your elbows. If you line-up your elbows with your shoulders, you\u2019re dramatically lessening your power and performance, while increasing the chances of muscular injury in the shoulders.<\/li>
- During a squat<\/strong>, don\u2019t curve your back – keep it straight while bending the knees and keeping your arms forward while lowering your hips as if sitting on a small chair. Keep your weight on your heels and mid-foot rather than your toes, then bring your hips and knees up at the same time (and at the same speed) when you rise from the bottom of your squat.<\/li>
- During a plank<\/strong>, fix that droopy lower back by bringing your butt up first and then tucking it under. Voila! You\u2019ll instantly feel this small tweak helps in achieving a perfectly straight back, activating your core in all the right places.<\/li><\/ul>\n\n\n\n
Don\u2019t forget to warm-down with a good walk or stretches. Got a foam roller? Those tissue massagers are the best way to recover from a muscle-sculpting workout. Download our <\/strong>foam rolling guide<\/strong><\/a> to learn how to get the best from your recovery. Want to experiment with different workouts? Give this core-strengthening kinesis workout<\/a> a go on our state-of-the-art Kinesis Wall.<\/strong><\/p>\n\n\n\n
<\/a><\/figure>\n","protected":false},"excerpt":{"rendered":"Food is joyful, as is a little indulgence over the festive season. Don\u2019t deprive yourself this year, but don\u2019t slip…<\/p>\n","protected":false},"author":17,"featured_media":57594,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_seopress_robots_primary_cat":"","_seopress_titles_title":"12 Days of Christmas Workout: Bodyweight Training | EVO Fitness","_seopress_titles_desc":"Whether you\u2019re at home, on a work trip, or at the gym, this 12 days of Christmas workout is designed to be done anywhere, with zero equipment necessary.","_seopress_robots_index":"","footnotes":""},"categories":[103],"tags":[129,337,803,804,805,113,126],"class_list":["post-57593","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-move","tag-fitness","tag-functional-fitness","tag-12-days-of-christmas","tag-12-days-of-christmas-workout","tag-challenge","tag-exercise","tag-workout"],"acf":[],"_links":{"self":[{"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/posts\/57593","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/users\/17"}],"replies":[{"embeddable":true,"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/comments?post=57593"}],"version-history":[{"count":0,"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/posts\/57593\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/media\/57594"}],"wp:attachment":[{"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/media?parent=57593"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/categories?post=57593"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/tags?post=57593"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
- During a pushup<\/strong>, squeeze your lats to keep your shoulders down and form a 45-degree angle with your elbows. If you line-up your elbows with your shoulders, you\u2019re dramatically lessening your power and performance, while increasing the chances of muscular injury in the shoulders.<\/li>