Don't worry, it's never too late for the 12 Days of Christmas. This one goes just like the song...
On the 1st day....(one rep) on the 2nd day.... (2 reps, then 1 rep of the first exercise) etc.
Thanks to Dylan for making sure it wasn't left out:
Warm up, do your pre-hab.
Part 1
10 push ups
10 sit ups
10 squats
“12 DAYS OF CHRISTMAS”
1 Battle Ropes - 10s alternating, 10s double, 10s alternating. Find a safe secure anchor - this may have to be on the apparatus floor, and must not damage the rope or the anchor. Consider using the sled with a full load of 45llb plates -but be mindful of potential damage to the floor.
2 dips -use the Squat rack attachment, not the bench, it's better for your elbows
3 chest to deck burpees
4 pull-ups (or jumping pull ups)
5 Sit ups
6 push-ups
7 squats -can be air or med ball, front or back. in later rounds especially make sure form is perfect.
8 Walking lunges with plate overhead (each step = 1)
9 step ups
10 wall balls
11 kettlebell swings
12 Man makers
*This workout is done just like the song….Round 1 = 1 Sled Drag, Round 2 = 2 Dips and 1 sled drag, Round 3 = 3 burpees, 2 dips and a sled drag ….etc. Go until all 12 rounds are complete.
Core. Return to Week 3's core posted last shift. This will be the last time for it.
Part 1
10 push ups
10 sit ups
10 squats
“12 DAYS OF CHRISTMAS”
1 Battle Ropes - 10s alternating, 10s double, 10s alternating. Find a safe secure anchor - this may have to be on the apparatus floor, and must not damage the rope or the anchor. Consider using the sled with a full load of 45llb plates -but be mindful of potential damage to the floor.
2 dips -use the Squat rack attachment, not the bench, it's better for your elbows
3 chest to deck burpees
4 pull-ups (or jumping pull ups)
5 Sit ups
6 push-ups
7 squats -can be air or med ball, front or back. in later rounds especially make sure form is perfect.
8 Walking lunges with plate overhead (each step = 1)
9 step ups
10 wall balls
11 kettlebell swings
12 Man makers
*This workout is done just like the song….Round 1 = 1 Sled Drag, Round 2 = 2 Dips and 1 sled drag, Round 3 = 3 burpees, 2 dips and a sled drag ….etc. Go until all 12 rounds are complete.
Core. Return to Week 3's core posted last shift. This will be the last time for it.
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