Here’s how it works:

It’s a little different from the song.  For this workout you’ll be going in reverse order from the song.  Normally, you’d start at the first day, the small number, and go to the last day, the big number.  For this workout, you’ll start with the twelfth day and go down from there.

For example, you’ll start with twelve repetitions of the first exercise.  Then, you’ll go for twelve of the first exercise again, eleven of the second.  Start over with 12 reps of the first exercise, 11 of the second, and 10 of the third.  Keep repeating just like that until you’ve done all twelve exercises.

As if the Twelve Days of Christmas Workout isn’t challenging enough, you’ll be doing this workout with as little rest as possible and time yourself.  When you’re done you will have completed 520 total reps. 

Now it’s your turn.   You’ll find a list of the exercises below along with a video demonstration.  I completed the series in 50 minutes.  Let me know your time.

Have fun and Merry Christmas!

12 Prisoner squats

11 Stability ball rollouts

10 Mountain climbers (per side)

9 Stability ball exchanges

8 Medicine ball goalies (each leg)

7 Inverted rows

6 Stability ball hamstring curls

5 Dumbbell snatches (each arm)

4 Renegade rows (each arm)

3 Burpees

2 L-sit raises

1 Minute stability ball plank

10 jumping jacks

No rest

10 toe touches

Rest 1 minute and repeat both exercises one time

10 push ups

No rest

10 frog sit ups
Get in a sit-up position, but instead of placing your feet on the floor, place the bottoms of your feet together and spread your knees apart. With your hands behind your head, tighten your ab muscles and use them to lift your shoulders off the floor. Keeping your abs tight, lower your shoulders to the floor.

No rest

Repeat both exercises twice

Rest 1 minute

20 body weight squats (video)

Rest 1 minute

Repeat 1 time

Plank, 30 seconds (video)

No rest

Jack-knife crunches (how to link)

Rest 1 minute

Repeat both exercises 2 times

Perform this routine on alternating days three times weekly followed by 20 minutes of cardio exercise at a moderate intensity (able to hold a conversation)

On the alternating days, perform 30 minutes of low intensity cardio exercise.