It may not be Christmas, but I am still constantly receiving requests for this workout...over and over again...from all different people...in all different class formats. And no matter how I switch it up by plugging in different exercises, it "The 12 Days of Christmas" workout ALWAYS manages to absolutely kill me. Here is the latest version, which I taught tonight in my Total Strength Extreme class. Enjoy!
Equipment: Mat, Heavy Dumbbells (DBs)(i.e. 12s or 15s), Med Ball (8-*10 lb.), High Bench (~20 in.)
WARM-UP:
30-20-10 x
*Step Up Repeaters (30 ea. leg, etc.; all R first, then all L)
*MB Mtn. Climb (hands atop MB; R and L = 1)(mod: no MB)
*MB Suitcase Crunch
12 DAYS OF CHRISTMAS exercise list (see below for instructions):
12 (6R, then 6L) x Pillar Lunge Thruster
11 x (Hands on MB) Plank Double-Footed Hop-Overs (over 1 DB on floor OR bench)(R and L = 1)
10 x Spiderman Push-Up (R and L = 1) (mod: put top foot down on floor OR go to one knee)
9 x DB Thruster
8 (4R, then 4L) x Step-Back Lunge to Russian Step-Up (DBs hanging; Challenge: DBs in front rack)
7 x Knee-Slap Tuck Jump to Box Jump (mod: prisoner squat - step up - prisoner squat - step off)
6 x Double-Arm DB Snatch
5 x SDLHP
4 x Slam Ball Star Jump,
3 x DB Squat Clean and Press
2 x Hand-Release Bench-Facing Burpee (Burpee-Broad Jump over)(mod: step up/over OR lunge)
1 x (Atomic) Man Maker (Row R, PushUp, Row L, PushUp, Stand/ Press, OH Lunge R, OH Lunge L)
11 x (Hands on MB) Plank Double-Footed Hop-Overs (over 1 DB on floor OR bench)(R and L = 1)
10 x Spiderman Push-Up (R and L = 1) (mod: put top foot down on floor OR go to one knee)
9 x DB Thruster
8 (4R, then 4L) x Step-Back Lunge to Russian Step-Up (DBs hanging; Challenge: DBs in front rack)
7 x Knee-Slap Tuck Jump to Box Jump (mod: prisoner squat - step up - prisoner squat - step off)
6 x Double-Arm DB Snatch
5 x SDLHP
4 x Slam Ball Star Jump,
3 x DB Squat Clean and Press
2 x Hand-Release Bench-Facing Burpee (Burpee-Broad Jump over)(mod: step up/over OR lunge)
1 x (Atomic) Man Maker (Row R, PushUp, Row L, PushUp, Stand/ Press, OH Lunge R, OH Lunge L)
Add-On Rounds that run as follows:
*Rnd. 1: 1 Atomic Man Maker
*Rnd 2: Rnd. 1 + 2 Hand-Release Bench-Facing Burpee
*Rnd 3: Rnd. 2 + 3 DB Squat Clean and Press
*Rnd. 4: Rnd. 3 + 4 Slam Ball Star Jump
*Rnd. 5: Rnd. 4 + 5 SDLHP
*Rnd. 6: Rnd. 5 + 6 DB Double-Arm Snatch
*Rnd. 7: Rnd. 6 + 7 Knee-Slap Tuck Jump to Box Jump
*Rnd. 8: Rnd. 7 + 8 Step-Back Lunge to Russian Step-Up
*Rnd. 9: Rnd. 8 + 9 Thruster
*Rnd. 10: Rnd. 9 + 10 Spiderman Push-Up
*Rnd. 11: Rnd. 10 + 11 (MB) Plank Dbl-Footed Hop-Overs
*Rnd. 12: Rnd. 11 + 12 Pillar Lunge Thruster
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