12 Days of Liftmas

Written By Alex Janis, CPT at Prescription Fitness (CLE,OH)

With the holidays coming around the corner, we all know what else is headed our way: GOOD FOOD!  And by no means should you completely refuse to partake in this holiday feasting tradition with family and friends simply because you are afraid of those excess calories.  There are ways to keep up a healthy lifestyle during this time of year that can be both fun and impactful.  Here are 12 fast and fun 12 minute workouts that you can do at home to get in the holiday spirit and stay in shape. Have fun! Santa’s COMING!

 

Do each exercise for 30 seconds, repeat each circuit twice, then take a minute rest before starting the next circuit

 

Workout 1:

  1. Bodyweight Side to Side lunges

Bodyweight Squats

Bodyweight front lunges

Rest 1 minute

 

  • Step ups to high knee

Jump Squats

Fast high knees in place, touch knee to hands

Rest 1 minute

 

  • Pushups

Mountain Climbers

Planks

Rest for 1 minute

 

Workout 2:

  • Glute Bridges (Hip Thrusts)

Deadbugs (alternating sides)

Bicycles

Rest 1 minute

 

  • Burpees

Pistol Squats out of a chair

Standing Starfish Toe Touches

Rest for 1 minute

 

  • Hollow hold

Toe touches (ab exercise done on your back)

Russian Twists

Rest for 1 minute

 

Workout 3:

  • Flutter kicks

Scissor Kicks

Pushups

Rest for 1 minute

 

  • Bodyweight squats

In and Out Jump Squats

Calf Raises

Rest for 1 minute

 

  • Plank

Mountain Climber

Leg Raises

Rest for 1 minute

 

Workout 4:

  • Curtsey lunges

Side to Side lunges

Pushups

Rest for 1 minute

 

  • Jump lunges

Hands Overhead Squat

Standing Starfish Toe Touches

Rest for 1 minute

 

  • Bicycles

Scissor Kicks

Russian Twists

Rest for 1 minute

 

Workout 5:

  • High Knees (alternating)

In and Out Squat jumps

Stationary lunges (15 seconds per side)

Rest for 1 minute

 

  • Plank Shoulder Touches

Bird Dog

Mountain Climbers

Rest for 1 minute

 

  • Curls (with full milk jugs or water bottles)

Tricep kickbacks (with full milk jugs or water bottles)

Towel pulls apart (Hold a towel overhand at shoulder height and pull on it

squeezing the back for the whole 30 seconds)

Rest for 1 minute

 

Workout 6:

  • Step ups to high knee

Pistol Squats out of chair (alternating)

Front raises (with filled water bottles)

Rest for 1 minute

 

  • Body weight side to side lunges

Reverse Lunges

Glute bridges (hip thrusts)

Rest for 1 minute

 

  • Standing Knee to Elbow Crunch

Standing Starfish Toe Touch

Incline pushups

Rest for 1 minute

 

Workout 7:

  • Jump squats

Stiff leg toe touches (with full milk jugs or water bottles)

Curtsey Lunges

Rest for 1 minute

 

  • Russian twists

Lying down Oblique side bends

Toe touches (on the ground)

Rest for 1 minute

 

  • Calf raises

Tricep kick backs (with full milk jugs or water bottle)

Bicep curl (with full milk jugs or water bottles)

Rest for 1 minute

 

Workout 8:

  • Burpees

Step up to high knees

Overhead press (with full milk jugs or water bottles)

Rest for 1 minute

 

  • Push-ups

Plank shoulder touches

Mountain climbers

Rest for 1 minute

 

  • Toe Touches

Bicycles

Russian twists

Rest for 1 minute

 

Workout 9:

  • Supermans

“Y” shoulder holds

Bird Dogs

Rest for 1 minute

 

  • Incline pushup

Incline mountain climbers

Towel Pull Apart hold

Rest for 1 minute

 

  • Squat to shoulder press

Side to Side lunges

In and Out Squat Jumps

Rest for 1 minute

 

Workout 10:

  • Pistol Squats out of chair

Stiff leg toe touches (with full milk jugs or water bottles)

Front lunges

Rest for 1 minute

 

  • Lateral Raise (with full milk jug or water bottles)

Front raise (with full milk jug or water bottles)

Tricep kickbacks (with full milk jigs or water bottles)

Rest for 1 minute

 

  • Bicep curl (with full milk jugs or water bottles)

Standing Star fish touches

High Knees

Rest for 1 minute

 

Workout 11:

  • Flutter Kicks

Scissor Kicks

Toe touches

Rest for 1 minute

 

  • Curtsey Lunges

Step-Ups

Incline Pushups

Rest for 1 minute

 

  • Planks

Inch worms in and out

Bird Dogs

Rest for 1 minute

 

Workout 12:

  • Jump Squat

Front lunges

Side to Side lunges

Rest for 1 minute

 

  • Side Plank (Right)

Side Plank (Left)

Hand plank to forearm plank

Rest for 1 minute

 

  • Pushups

Supermans

Bicycles

Rest for 1 minute