12 Days of Christmas Workout: A Fun and Festive Fitness Challenge

11/22/20236 min read

‍‍Short summary:

  • The 12 Days of Christmas Workout: a festive challenge to stay active during the holidays

  • Performing exercises increasing in repetition each day

  • How to customize the workout with Dumbbell, Kettlebell, Cardio, or Leg variations

  • Optimizing the workout through the warm-up, maintaining form, staying hydrated, and tracking progress for the best result

Hey there, fitness enthusiasts and holiday lovers! As the most wonderful time of the year approaches, it's easy to get caught up in the festive cheer and delicious indulgences.

But what if we told you that you can stay active, crush your fitness goals, and still immerse yourself in the holiday spirit?

Well, get ready to jingle all the way to a fitter you with the exhilarating 12 Days of Christmas Workout! This fun and festive fitness challenge is here to keep your workout routine merry and bright throughout the holiday season.

In this article, we'll unwrap different variations of this exciting workout, featuring dumbbells, kettlebells, cardio, and leg exercises, so you can find your perfect fit and sleigh your way to a healthier you! So, let's deck the halls with gains and bring on the holiday fitness magic! 🎅🏋️‍♀️

What is the 12 Days of Christmas Workout?

The concept of the 12 Days of Christmas Workout is simple: just like the song, you'll be performing a series of exercises that increase in repetition each day. The workout starts with one exercise on the first day and adds one more exercise each day until you reach twelve exercises on the twelfth day. It's a challenging and effective way to work your entire body while keeping things festive and fun.

How to Do the 12 Days of Christmas Workout

To start the 12 Days of Christmas Workout, you'll need to choose a set of workouts that work on different muscle groups and can be easily adjusted based on your fitness level. We'll explore different variations of the workout later in this article, but for now, let's focus on the basic structure.

Here's a step-by-step guide on how to do the 12 Days of Christmas Workout:

  • Choose Your Exercises: Select twelve exercises that target different muscle groups. These can include bodyweight exercises, dumbbell or kettlebell exercises, cardio movements, or leg exercises. Make sure to choose exercises that you enjoy and that align with your fitness goals.

  • Start with One Rep: On the first day, perform one repetition of the first exercise.

  • Add One Rep and Repeat: On the second day, perform the second exercise for two repetitions, followed by one repetition of the first exercise. On the third day, perform three repetitions of the third exercise, followed by the second exercise again for two repetitions and one repetition of the first exercise. Continue this pattern until you reach the twelfth day, where you'll perform twelve repetitions of the twelfth exercise, followed by eleven repetitions of the eleventh exercise, and so on, until you finish with one repetition of the first exercise.

  • Rest and Modify as Needed: Take breaks between exercises as needed, and modify the exercises or repetitions based on your fitness level. Listen to your body and make adjustments to ensure you're challenging yourself while maintaining proper form and technique.

  • Monitor Your Development: Maintain a log of your exercises to monitor your advancement over time. This will help you stay motivated and see how far you've come.

Variations of the 12 Days of Christmas Workout

The beauty of the 12 Days of Christmas Workout is its versatility. You can customize the exercises based on your fitness level and preferences. Here are four variations of the workout to suit different goals and equipment availability:

1. 12 Days of Christmas Dumbbell Workout

If you have a set of dumbbells, you can incorporate them into your 12 Days of Christmas Workout. Here's a sample dumbbell workout:

Day Exercise

1 Dumbbell Squat

2 Dumbbell Lunges

3 Dumbbell Shoulder Press

4 Dumbbell Bent-Over Row

5 Dumbbell Tricep Kickback

6 Dumbbell Bicep Curls

7 Dumbbell Deadlift

8 Dumbbell Chest Press

9 Dumbbell Russian Twist

10 Dumbbell Step-ups

11 Dumbbell Front Raise

12 Dumbbell Glute Bridge

Modify the weight and repetitions based on your fitness level and goals.

2. 12 Days of Christmas Kettlebell Workout

If you prefer kettlebell exercises, here's a sample kettlebell workout for the 12 Days of Christmas:

Day Exercise

1 Kettlebell Goblet Squat

2 Kettlebell Swings

3 Kettlebell Clean and Press

4 Kettlebell Renegade Rows

5 Kettlebell Turkish Get-ups

6 Kettlebell Thrusters

7 Kettlebell Windmills

8 Kettlebell Deadlifts

9 Kettlebell Figure 8s

10 Kettlebell Lunges

11 Kettlebell Snatches

12 Kettlebell Russian Twists

Adjust the weight and repetitions according to your fitness level.

3. 12 Days of Christmas Cardio Workout

If you're looking to incorporate more cardio into your 12 Days of Christmas Workout, here's a sample cardio-focused workout:

Day Exercise

1 Jumping Jacks

2 High Knees

3 Burpees

4 Mountain Climbers

5 Jump Squats

6 Skaters

7 Jump Rope

8 Running in Place

9 Box Jumps

10 Tuck Jumps

11 Plyometric Lunges

12 Sprint Intervals

Adapt the duration and intensity to your desired level of fitness.

4. 12 Days of Christmas Leg Workout

If you want to focus on strengthening your legs, here's a sample leg-centric workout for the 12 Days of Christmas:

Day Exercise

1 Bodyweight Squat

2 Lunges

3 Bulgarian Split Squats

4 Calf Raises

5 Glute Bridges

6 Wall Sits

7 Leg Press

8 Step-ups

9 Leg Extensions

10 Hamstring Curls

11 Sumo Squats

12 Jump Squats

Adjust the repetitions and weights based on your fitness level and goals.

Tips for a Successful 12 Days of Christmas Workout

Here are some tips to help you make the most out of your 12 Days of Christmas Workout:

  • Warm Up: Before starting the workout, spend a couple of minutes warming up your muscles with dynamic stretches and light cardio exercises.

  • Proper Form: Focus on maintaining proper form and technique throughout each exercise. This will help prevent injuries and ensure you're targeting the intended muscle groups.

  • Rest and Modify: Take breaks between exercises as needed, and modify the exercises or repetitions based on your fitness level. Listen to your body and make adjustments to challenge yourself while maintaining proper form.

  • Stay Hydrated: Drink enough water throughout your exercise to stay hydrated as you lose fluid through sweat.

  • Monitor Your Development: Maintain a log of your exercises to monitor your advancement over time. This will help you stay motivated and see how far you've come.

  • Listen to Your Body: If something doesn't feel right or causes pain, stop and consult with a fitness professional or healthcare provider. Your safety and well-being should always be a priority.

Conclusion

The 12 Days of Christmas Workout is a fun and festive way to stay active during the holiday season. Whether you choose the dumbbell, kettlebell, cardio, or leg workout variation, this fitness challenge will help you maintain your fitness goals while still enjoying the holiday spirit. Remember to listen to your body, modify exercises as needed, and track your progress to stay motivated. So, let's embrace the holiday season and get moving with the 12 Days workout plan for 12 days of Christmas!

FAQs:

1. What is the 12 Days of Christmas Workout?

The 12 Days of Christmas Workout is a festive fitness challenge inspired by the popular Christmas song. It includes performing a series of exercises that increase in repetition each day, starting with one exercise on the first day and adding one more exercise each day until you reach twelve exercises on the twelfth day. It's a fun and effective way to work your entire body while keeping the holiday spirit alive in your workout routine.

2. How long does the 12 Days of Christmas Workout take?

The duration of the 12 Days of Christmas Workout can vary depending on the exercises you choose and your fitness level. Usually, the entire workout takes between thirty and sixty minutes to do. The time may increase as the number of exercises and repetitions grows each day. However, you can modify the workout to suit your schedule and time availability.

3. How many reps are in the 12 Days of Christmas Workout?

The number of reps in the 12 Days of Christmas Workout increases progressively each day, following the pattern of the song. On the first day, you perform one repetition of the first exercise. On the second day, you do the second exercise for two repetitions, followed by one repetition of the first exercise. This pattern continues until you reach the last day, where you perform twelve repetitions of the twelfth exercise, followed by eleven repetitions of the eleventh exercise, and so on, until you finish with one repetition of the first exercise. In total, you'll be doing 78 repetitions of each exercise over the course of the 12 days.