Workout of the Week 12/18/22

Dec 19

Written By

Tis' the season for a repeat workout! This Workout of the Week will definitely put you in the Christmas spirit. I don't know about you, but I love repeat workouts. Best to see how you improve over the course of a year.

This workout is designed to be like the song "The 12 Days of Christmas". You will start with the 1 Rep, then the 2 Rep and 1 Rep, then 3 Rep 2 Rep and 1 Rep, and so on just like the song until you get to the 12 Reps.

For this Workout, you will need a set of dumbbells or kettlebells and a jump rope.

Movements

The first movement is a quick 50-meter Shuttle sprint. Very simple, just mark off 25 m and run down and back as fast as you can. Next using either a Kettlebell or your dumbbells do a thruster. Starting with the weight in the front of your body at shoulder height squat down until your hips are below your knees. Then as you come up to a standing position thrust the weight over your head.

The third movement is deadlift again this can be done with the KB or DBS. Start in a standing position with the weights at your hips, arms fully extended, and bend at the hip bringing the weight to the ground between your feet. Use your hamstrings and glutes to stand back up.

Next are sit-ups, just make sure to sit all the way up and your shoulders go past your hips. After that we do push-ups making sure your chest touches the ground before you push back up. Following that are lunges and these are counted in total, not per leg, try to remember to keep your front knee behind your toes and the back knee touching the ground.

After that is the mountain climbers, for these start in the push-up position and bring your knee up towards your elbows one at a time. Each side is counted at one rep.

And there are more

Then we have goblet squats, using the KB or DB squat entirely below parallel before standing all the way back up, holding the weight in the front by your chest.

Following that is Dumbbell Snatches and we are also counting the total, not per arm. Start with the dumbbell on the ground picking it and thrusting it overhead counts as one rep. Then it's double unders, this is when the jump rope passes under the feet twice before the feet touch the ground mid-jump.

After that is Burpees, starting in the standing position dropping down to do a push-up then jumping back up to the standing position. Finally, the last movement is KB swings. Using the KB start with it between your legs and swing it up over your head with the bottom of the kettlebell facing the sky.