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. As well as using this challenge with your group or 1-1 PT clients, feel free to share the link on your social media channels.
Step 1: Write 11 exercises on your whiteboard. I have included my preferred exercises if you would like to use them (see final verse).
Step 2: Sing each verse one at a time and have players complete the set exercises. After each verse (once the exercises have been completed), 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 the sprint as normal.
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
- 30 seconds of burpees
- 30 seconds of squats
- 30 seconds of power 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
- 30 seconds of depth jumps
- and a partridge in a pear tree
Note: From verse 3 onwards you can set your interval timer to go off every 30 seconds so players know when to switch exercises. For example.
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.
You can create lot's of different Christmas workout ideas using this format by switching out the exercises. Give it a go. 🙂
