12 Days of Christmas Exercise Plan
Today we start a 12-day fitness plan designed to gently get you started on a fitness programme that will take you into the New Year on a high!
Before you start please read the following important information.
IMPORTANT – PLEASE NOTE
If you suffer from any of the following medical conditions, or have previous injuries, you must consult a doctor before starting any exercise programme:
- Diabetes
- Heart problems
- Joint problems
- High blood pressure
- Asthma
- Back pain
If you are pregnant or have not exercised for some time it is also advisable to visit your doctor first.
First things first. Before each daily session you need to do a few warmup exercises to avoid injury.
Suggested Warmup
6 minutes
- March on the spot for 3 minutes
- 60 heel digs
- 30 knee lifts
- Shoulder rolls – 5 forwards, 5 backwards twice
- 10 knee bends
Click here for more details about the warmup exercises.
THE TWELVE DAYS OF CHRISTMAS EXERCISE PLAN
THE FIRST DAY OF CHRISTMAS
December 26th
To get you started here is one of THE most effective exercises. Just one of these a day will begin to make a difference to your body shape and posture.
The first day of Christmas….
1 Plank
- 30 seconds balancing on forearms and tip toes
- Keep body straight
- Hold core (stomach muscles) in
That’s it for today! Come back tomorrow for our next exercise 🙂
THE SECOND DAY OF CHRISTMAS
December 27th
Side plank
2 Side Planks
Place your body in a straight line from head to feet with your elbow directly beneath your shoulders.
Hold the position for 30 seconds, then repeat on the other side.
Repeat (one on each side again)
Strengthening those abs!
THE THIRD DAY OF CHRISTMAS
December 28th
A little bit of aerobic activity now………
3 Squat Thrusts
- From the press up position …..
- Jump both feet into chest then back out to full push up position
THE FOURTH DAY OF CHRISTMAS
December 29th
Another one to raise the heart rate……
4 Burpees
- From press up position
- Jump both feet into chest
- Then jump up straight into the air
- Back down
- Jump back into full press up position
- Repeat 3 more times
THE FIFTH DAY OF CHRISTMAS
December 30th
Now some muscle strengthening. This one is great for toning stomach and leg muscles.
5 Reverse Crunches
- Lay on your back, head flat on floor, hands by your sides
- Take your feet off the floor keeping knees inline with waist
- Slowly push feet out in front of you, straighten legs out and just before they lock pause and bring legs back in to waist level
- The closer your feet are to the floor when pushing out the harder it is
- It’s really important to keep your lower back flat on the floor. If you feel your back coming up off the floor then don’t push out as close to the floor
THE SIXTH DAY OF CHRISTMAS
December 31st
Today we are half-way through the programme and you should be very proud of the fact that one of your New Years Resolutions is already well underway! And if you’re just joining us that’s great too.
Today we’re going to start working those arms. Bye bye bingo wings!!
6 Tricep dips
- Have a seat on a chair sofa or bench, hands either side of you
- Shuffle your feet out and take your bottom off the seat, taking the weight with your arms
- Slowly lower yourself down by bending at the elbows
- Take elbows just to 90 degrees then come back up
- Legs out straight is hard – bring feet back and have knees bent to make it easier
THE SEVENTH DAY OF CHRISTMAS
January 1st
Happy New Year to you!
Here’s one you might remember from school. Still as effective as it ever was!
7 Lunges
- Stand split stance (one leg in front of the other)
- Bend front leg and lower rear knee towards the floor
- Just before it touches the floor pause, and then come back up
- Front knee must not go over the toes
- Hands on hips or arms out to help with balance
THE EIGHTH DAY OF CHRISTMAS
January 2nd
More work building up those arm muscles
8 Bicep Curls
- Hold an appropriate weight in each hand. Holding elbows close to sides flex them, raising fists to shoulders
- If you have no weights you can use 2 tins or lemonade bottles
THE NINTH DAY OF CHRISTMAS
January 3rd
A great exercise for bottoms and thigh muscles
9 Squats
- Knees must not go over toes
- Easiest way to do it is to sit down on sofa… but just before you get to sit on the sofa stand back up again!
THE TENTH DAY OF CHRISTMAS
January 4th
As we move towards the final phase of our 12 Days Exercise Plan let’s get serious…
10 Sit ups
- Have your knees bent and the balls of your feet and heels placed flat on the ground
- Place your hands on opposing shoulders, so that your arms are crossed over your chest, or behind your head. This allows you a central rising point
- Tighten your abdominal muscles gently by drawing in your belly button to your spine
- Keeping your heels on the ground and your toes flat to the ground, slowly and gently lift your head first, followed by your shoulder blades
- Focus your eyes on your bent knees, all the while gently contracting the abdominal muscles. Pull up from the floor until you’re at a ninety-degree angle, or when the elbows are on, or past, the knees
- Hold the position for a second
- Slowly bring the torso back to the floor but try to keep it slightly elevated off the ground. Do not place your back flat to the ground but keep a slight, relaxed, arch.
Hope you are feeling as pleased with yourself as these 10 Lords-a-Leaping!
THE ELEVENTH DAY OF CHRISTMAS
January 5th
Serious effort required again today but we’re on the home straight. Go on – you can do it!
11 Press ups
- Arms shoulder width apart
- Slow controlled repetitions going until elbows flexed at 90 degrees
- Keep body straight – don’t drop at hips
THE TWELFTH DAY OF CHRISTMAS
January 6th
12 Star jumps
- Steady pace, jump upwards with both feet and raise arms at same time, making a star shape
Now you’ve got your New Year fitness plan off to a flying start, see if you can keep this routine going. Try doing it every day, or every other day.
Suggested Cooldown
Cool down with some calf and hamstring stretches. Click here for more details.
Congratulations on following the 12 Days of Christmas Exercise Plan through to the end!
You’re all set for a fit and healthy New Year!
For personal training sessions tailored to your needs get in touch. I would love to help you achieve your fitness goals.
