12 Days of “FITmas” Holiday Workout

Oh … the weather outside is frightful, but a Total Gym workout inside is so delightful!! Since the holiday season seems to arrive and pass so quickly, let’s put a little holiday cheer in your workouts so you can Fa La La and be merry as the season passes along. LET’S GET FIT & FESTIVE I’m sure you’re familiar with the classic holiday song; the “12 Days of Christmas (I will refer to is as FITmas)”. We will use the layering concept of this song to strengthen and condition your muscles with a festive themed circuit on your Total Gym. GET FESTIVE ON YOUR TOTAL GYM The “12 Days of FITmas” Workout is just what your body needs to get you in the holiday spirits and sweat to a festive beat! 3 PERFORMANCE OPTIONS Since it’s the holidays and everyone’s workout time will vary, I have listed 3 different performances options to choose that will accommodate your time, while providing your muscles a fun challenge. Regardless of the option you choose, I recommend having the exercises visible (printed, written, on your device) so you can easily transition through the workout. OPTION 1: Tough Stuff Circuit •Choose this option if you want a challenge and have a longer time frame to workout. •Follow along with how the song goes: you’d start with “…on the first day of Christmas” (which would equate to 1 rep) and build up to the “12th day” (12 reps). •This option has you repeating many rounds! So be prepared to work hard and challenge your muscles.OPTION 2: Build Up & Reverse Down •This is a great option if you have at least 20 minutes of workout time and want a moderate challenge. •You’ll start by holding a plank, aiming for 30 seconds to 3 minutes (see what you can do!). Then, move on to day 2. •You will move in sequential order up to day 12. •After day 12, it’s time to count down! •Repeat day 12, then day 11, and so on until you return to day 1.OPTION 3: One & Done Set •Since this is a busy time of the year and your workout time may be limited, you have the option to make this workout shorter by performing one round, in the order listed, for 12 reps per exercise and hold the plank for as long as you can! •Feel free to start with “day 1” and go up or “day 12” and go down. This is a fun, yet challenging, way to infuse holiday spirit into an exercise routine. LOW LEVEL/ NO ACCESSORIES #1 plank hold (30 seconds - 3 minutes) #2 knee tucks #3 lateral lunges (12 each side) LOW-MEDIUM LEVEL / CABLES ATTACHED #4 bicep reach in c-curve position #5 chest fly #6 tricep kick backs #7 rows MEDIUM-HIGH LEVEL / SQUAT STAND ATTACHED #8 mt climber taps (12 reps/ side) #9 glute press (12 reps/ side) #10 star jumps #11 jump squats #12 crunch rocks Be sure to check out the accompanying video to see a demonstration of how to perform these festive exercises on your Total Gym. Wishing you a happy holiday season with a fun filled and festive inspired workout that makes your muscles merry! Maria

12 Days of “FITmas” Holiday Workout

Oh … the weather outside is frightful, but a Total Gym workout inside is so delightful!!

Since the holiday season seems to arrive and pass so quickly, let’s put a little holiday cheer in your workouts so you can Fa La La and be merry as the season passes along.

LET’S GET FIT & FESTIVE
I’m sure you’re familiar with the classic holiday song; the “12 Days of Christmas (I will refer to is as FITmas)”. We will use the layering concept of this song to strengthen and condition your muscles with a festive themed circuit on your Total Gym.

GET FESTIVE ON YOUR TOTAL GYM
The “12 Days of FITmas” Workout is just what your body needs to get you in the holiday spirits and sweat to a festive beat!

3 PERFORMANCE OPTIONS
Since it’s the holidays and everyone’s workout time will vary, I have listed 3 different performances options to choose that will accommodate your time, while providing your muscles a fun challenge. Regardless of the option you choose, I recommend having the exercises visible (printed, written, on your device) so you can easily transition through the workout.

OPTION 1: Tough Stuff Circuit

•Choose this option if you want a challenge and have a longer time frame to workout.
•Follow along with how the song goes: you’d start with “…on the first day of Christmas” (which would equate to 1 rep) and build up to the “12th day” (12 reps).
•This option has you repeating many rounds! So be prepared to work hard and challenge your muscles.

OPTION 2: Build Up & Reverse Down

•This is a great option if you have at least 20 minutes of workout time and want a moderate challenge.
•You’ll start by holding a plank, aiming for 30 seconds to 3 minutes (see what you can do!). Then, move on to day 2.
•You will move in sequential order up to day 12.
•After day 12, it’s time to count down!
•Repeat day 12, then day 11, and so on until you return to day 1.

OPTION 3: One & Done Set

•Since this is a busy time of the year and your workout time may be limited, you have the option to make this workout shorter by performing one round, in the order listed, for 12 reps per exercise and hold the plank for as long as you can!
•Feel free to start with “day 1” and go up or “day 12” and go down.

This is a fun, yet challenging, way to infuse holiday spirit into an exercise routine.

LOW LEVEL/ NO ACCESSORIES

#1 plank hold (30 seconds - 3 minutes)
#2 knee tucks
#3 lateral lunges (12 each side)

LOW-MEDIUM LEVEL / CABLES ATTACHED

#4 bicep reach in c-curve position
#5 chest fly
#6 tricep kick backs
#7 rows

MEDIUM-HIGH LEVEL / SQUAT STAND ATTACHED

#8 mt climber taps (12 reps/ side)
#9 glute press (12 reps/ side)
#10 star jumps
#11 jump squats
#12 crunch rocks

Be sure to check out the accompanying video to see a demonstration of how to perform these festive exercises on your Total Gym.

Wishing you a happy holiday season with a fun filled and festive inspired workout that makes your muscles merry!

Maria