Holidays can provide fun themes for workout styles, and we took full advantage of the holiday season at bootcamp last week!
The inspiration for last week’s bootcamp workout came from the song “12 Days of Christmas.” A special thanks to my friend Scott Colby, The Abs Expert, for posting his own great “12 Days” workout here and giving me the idea for the format!
When you do the workout, it follows the same format as the song: each time you go through a “round,” the workout becomes longer. By the end, you’re doing all 12 exercises back to back. This is a timed workout, so the key is to perform as much of the workout as possible before time is up. Keep form good, always do full range of motion, rest when you want to, and perform a full-body warm-up and cool-down at the beginning and end of the workout. The goal is to get to the end before 15 minutes are up!
12 Days of Christmas Workout | LeanBody Bootcamp-style
Set a timer for 15 minutes- see if you can beat the clock! Rest when needed, go from one round to the next in order.
Round 1: 1 Spiderman Climb
Round 2: 2 Thrusters, 1 Spiderman Climb
Round 3: 3 Push-ups, 2 Thrusters, 1 Spiderman Climb
Round 4: 4 Side-to-Side Squats, 3 Push-ups, 2 Thrusters, 1 Spiderman Climb
Round 5: 5 T-Ups (total), 4 Side-to-Side Squats, 3 Push-ups, 2 Thrusters, 1 Spiderman Climb
Round 6: 6 Bodyweight Squats, 5 T-Ups (total), 4 Side-to-Side Squats, 3 Push-ups, 2 Thrusters, 1 Spiderman Climb
Round 7: 7 Mountain Climbers, 6 Bodyweight Squats, 5 T-Ups (total), 4 Side-to-Side Squats, 3 Push-ups, 2 Thrusters, 1 Spiderman Climb
Round 8: 8 Inchworm with push-up, 7 Mountain Climbers, 6 Bodyweight Squats, 5 T-Ups (total), 4 Side-to-Side Squats, 3 Push-ups, 2 Thrusters, 1 Spiderman Climb
Round 9: 9 Bicycle Crunches (total), 8 Inchworm with push-up, 7 Mountain Climbers, 6 Bodyweight Squats, 5 T-Ups (total), 4 Side-to-Side Squats, 3 Push-ups, 2 Thrusters, 1 Spiderman Climb
Round 10: 10 Y-Pulldowns, 9 Bicycle Crunches (total), 8 Inchworm with push-up, 7 Mountain Climbers, 6 Bodyweight Squats, 5 T-Ups (total), 4 Side-to-Side Squats, 3 Push-ups, 2 Thrusters, 1 Spiderman Climb
Round 11: 11 Jump Squats, 10 Y-Pulldowns, 9 Bicycle Crunches (total), 8 Inchworm with push-up, 7 Mountain Climbers, 6 Bodyweight Squats, 5 T-Ups (total), 4 Side-to-Side Squats, 3 Push-ups, 2 Thrusters, 1 Spiderman Climb
Round 12: 12 Jumping Jacks, 11 Jump Squats, 10 Y-Pulldowns, 9 Bicycle Crunches (total), 8 Inchworm with push-up, 7 Mountain Climbers, 6 Bodyweight Squats, 5 T-Ups (total), 4 Side-to-Side Squats, 3 Push-ups, 2 Thrusters, 1 Spiderman Climb
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