December 22

Fun Christmas Bootcamp Ideas

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If you're looking for fun Christmas workout ideas I've got a cracker for you (lol, no pun intended). It's called the 12 days of Christmas, a tough 40-minute endurance based workout (including exercise demo's) that you can make your own by switching out the exercises. 

You'll find the links to all 11 exercises in the final verse. One more thing. As well as using this challenge with your group or 101 PT, You also have my permission to copy and paste it into your own Facebook group. 

It's dead simple. Write 11 exercises on your whiteboard (choose your own or copy mine), then sing the following Christmas carol to your group and have them complete the exercises as the go along. 

After each complete verse (once the exercises are complete), players sprint clockwise around the marker and back.

Note: The first verse does not contain an exercise, so once the verse is complete players complete a sprint as normal. 

Rest: When you sing each verse, thats when players rest. As the verses get longer, the more rest players will have. 

fun Christmas bootcamp ideas

Verse 1: On the first day of Christmas my true love sent to me

  • a partridge in a pear tree.

Verse 2: On the second day of Christmas my true love sent to me

  • 30 seconds of burpees
  • and a partridge in a pear tree.

Verse 3: On the third day of Christmas my true love sent to me

  • 30 seconds of burpees
  • 30 seconds of squats
  • and 
a partridge in a pear tree

Verse 4: On the fourth day of Christmas my true love sent to me

  • 30 seconds of burpees
  • 30 seconds of squats
  • 30 seconds of jacks
  • and partridge in a pear tree

Verse 5: On the fifth day of Christmas my true love sent to me

  • 30 seconds of burpees
  • 30 seconds of squats
  • 30 seconds of jacks
  • 30 seconds of walk-downs
  • and a partridge in a pear tree.

Verse 6: On the sixth day of Christmas my true love sent to me

  • 30 seconds of burpees
  • 30 seconds of squats
  • 30 seconds of jacks
  • 30 seconds of walk downs
  • 30 seconds of lunges
  • and a partridge in a pear tree

Verse 7: On the seventh day of Christmas my true love sent to me

  • 30 seconds of burpees
  • 30 seconds of squats
  • 30 seconds of jacks
  • 30 seconds of walk downs
  • 30 seconds of lunges
  • 30 seconds of speed freaks
  • and a partridge in a pear tree

Verse 8: On the eighth day of Christmas my true love sent to me

  • 30 seconds of burpees
  • 30 seconds of squats
  • 30 seconds of jacks
  • 30 seconds of walk downs
  • 30 seconds of lunges
  • 30 seconds of speed freaks
  • 30 seconds of get ups
  • and a partridge in a pear tree.

Verse 9: On the ninth day of Christmas my true love sent to me

  • 30 seconds of burpees
  • 30 seconds of squats
  • 30 seconds of jacks
  • 30 seconds of walk downs
  • 30 seconds of lunges
  • 30 seconds of speed freaks
  • 30 seconds of get ups
  • 30 seconds of m-climbers
  • and a partridge in a pear tree

Verse 10: On the tenth day of Christmas my true love sent to me

  • 30 seconds of burpees
  • 30 seconds of squats
  • 30 seconds of jacks
  • 30 seconds of walk downs
  • 30 seconds of lunges
  • 30 seconds of speed freaks
  • 30 seconds of get ups
  • 30 seconds of m-climbers
  • 30 seconds of ups & downs
  • and a partridge in a pear tree

Verse 11: On the eleventh day of Christmas my true love sent to me

  • 30 seconds of burpees
  • 30 seconds of squats
  • 30 seconds of jacks
  • 30 seconds of walk downs
  • 30 seconds of lunges
  • 30 seconds of speed freaks
  • 30 seconds of get ups
  • 30 seconds of m-climbers
  • 30 seconds of ups & downs
  • 30 seconds of squat jumps
  • and a partridge in a pear tree.

Verse 12: On the twelfth day of Christmas my true love sent to me

Note: From verse 3 onwards you can set your interval timer to go off every 30 seconds so players know when to switch exercises. I.e.

Verse 3: Set your timer for 2 rounds of 30 work, 0 rest.
Verse 4: Set your timer for 3 rounds of 30 work, 0 rest.
Verse 5: Set your timer for 4 rounds of 30 work, 0 rest.

And so on.


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