Put a spin on your bootcamp sessions leading up to Christmas by giving your clients a ’12 days of Christmas’ workout. Each year I run this with my group on a special Christmas Eve session, and encourage everyone to dress up and get into the spirit of the holidays!
Time: 25 minutes
Equipment needed: One pair of dumbbells each (keep for the entire workout)
The workout involves going through the 12 exercises listed below as an accumulator, just as the song goes. (i.e on the first day of Christmas, my trainer gave to me: one dumbbell snatch. On the second day of Christmas, my trainer gave to me: two burpees, and one dumbbell snatch, etc.)
So every new exercise you do is then followed by all preceding exercises until you have gone through all 12 rounds.
- DB snatch (alternate arms each round)
- DB swing (like a kettlebell swing but with a dumbbell)
- Tricep dips
- Bicep curls
- Sea turtles
- Shoulder press
- Mountain climbers (each side)
- Woodchops (with weight)
- Box jumps (adv) or step ups (beg/int.)
Total workout time is approx. 25 mins for one full round. I generally keep the ‘hard work’ part of my Christmas session to this time frame, then play some games at the end.
For a one hour session, you can increase the time by making the 1st exercise a one minute plank. This will also work the fitter clients harder by making them plank until everyone starts the plank for the timer to begin, and will keep everyone together so they finish at the same time. Just make sure your fitter clients aren’t doing a deliberate ‘go-slow’!
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