Posted on December 16, 2015 by Jenny Cromack
You can’t have Christmas without some sort of ’12 Days’ themed circuit training session, so here you go!
Complete the 12 exercises back to back as a circuit and see how quickly you can get through it. Want to push yourself a little bit more, then complete the circuit 2-3 times in one workout!
This circuit is a great pulse raiser and interval session to perform at the start of a workout to get that heart rate and muscles fired up or tag on to the end of a workout for a final blast! The session is designed to be equipment free so you can do it any place, any time! But if you’re doing this in a gym, then add dumbbells where possible (exercises marked DB)
Warm Up
Start your session with a warm up of body weight squats x 12, reverse lunges x 12, forward lunge & rotation x 12, knees high x 30s, heel flicks x 30s, star jumps x 30s
Circuit
12 x Squats (DB)
11 x Press Ups
10 x Lunges on each leg (DB)
9 x Burpees
8 x Tricep Dips
7 x Power Squats
6 x Sumo Squats (DB)
5 x Star Jumps
40second Wall Squat (sorry we couldn’t only give you 4 reps of a squat!!
3 x Double Forward Jumps (jump forward as you have doing a long jump, repeat, then jog back, repeat again x 3)
2 x 30 sec oblique planks
1 x 30 sec plank!
Cool Down
Finish with cool down stretches for the whole body.