Tuesday, December 24, 2013

'Twas the Night Before Christmas and ASH Fitness Sent to Me...

The 12-days of Christmas Workout!  The workout is completed just like the song.  Begin with exercise #1, then exercises #2 and #1, then exercises #3, #2, #1 and so on until you finish the song. Have a Merry Christmas and a happy, healthy New Year!

Here goes... and yes, I am singing to get you moving and in the spirit!


On the first day of Christmas ASH Fitness sent to me: 
One 30-second plank under the Christmas tree!




On the second day of Christmas ASH Fitness sent to me:
2 reverse lunges (stepping back) and 
One 30-second plank under the Christmas tree!

On the third day of Christmas ASH Fitness sent to me:
3 jump squats (to modify come up on toes vs. jumping)
2 reverse lunges and 
One 30-second plank under the Christmas tree!

On the fourth day of Christmas ASH Fitness sent to me:
4 push-ups (modify on your knees)
3 jump squats (to modify come up on toes vs. jumping)
2 reverse lunges and 
One 30-second plank under the Christmas tree!

On the fifth day of Christmas ASH Fitness sent to me:
5 burpees (push-up, jump feet in, jump to standing and repeat - to modify walk feet)
4 push-ups (modify on your knees)
3 jump squats (to modify come up on toes vs. jumping)
2 reverse lunges and 
One 30-second plank under the Christmas tree!

On the sixth day of Christmas ASH Fitness sent to me:
6 jump switch lunges (to modify take jump out)
5 burpees (push-up, jump feet in, jump to standing - to modify walk feet)
4 push-ups (modify on your knees)
3 jump squats (to modify come up on toes vs. jumping)
2 reverse lunges and 
One 30-second plank under the Christmas tree!

On the seventh day of Christmas ASH Fitness sent to me:
7 walking planks (start on forearms, up to full arm extension, back down to forearms - can modify on knees)
6 jump switch lunges (to modify take jump out)
5 burpees (push-up, jump feet in, jump to standing - to modify walk feet)
4 push-ups (modify on your knees)
3 jump squats (to modify come up on toes vs. jumping)
2 reverse lunges and 
One 30-second plank under the Christmas tree!

On the eighth day of Christmas ASH Fitness sent to me:
8 alternating lateral lunges (step right, bent knee over ankle, step left)
7 walking planks (start on forearms, up to full extension, back down to forearms - can modify on knees)
6 jump switch lunges (to modify take jump out)
5 burpees (push-up, jump feet in, jump to standing - to modify walk feet)
4 push-ups (modify on your knees)
3 jump squats (to modify come up on toes vs. jumping)
2 reverse lunges and 
One 30-second plank under the Christmas tree!
On the ninth day of Christmas ASH Fitness sent to me:
9 squat presses (lifting arms over head - add a gift in hands;)
8 alternating lateral lunges (step right, bent knee over ankle, step left)
7 walking planks (start on forearms, up to full extension, back down to forearms - can modify on knees)
6 jump switch lunges (to modify take jump out)
5 burpees (push-up, jump feet in, jump to standing - to modify walk feet)
4 push-ups (modify on your knees)
3 jump squats (to modify come up on toes vs. jumping)
2 reverse lunges and 
One 30-second plank under the Christmas tree!

On the tenth day of Christmas ASH Fitness sent to me:
10 seated rotations (twisting side-to-side) 
9 squat presses (lifting arms over head - add a gift in hands;)
8 alternating lateral lunges (step right, bent knee over ankle, step left)
7 walking planks (start on forearms, up to full extension, back down to forearms - can modify on knees)
6 jump switch lunges (to modify take jump out)
5 burpees (push-up, jump feet in, jump to standing - to modify walk feet)
4 push-ups (modify on your knees)
3 jump squats (to modify come up on toes vs. jumping)
2 reverse lunges and 
One 30-second plank under the Christmas tree!

On the eleventh day of Christmas ASH Fitness sent to me:
11 mountain climbers (plank position running or walking knees to chest)
10 seated rotations (twisting side-to-side with heels lifted) 
9 squat presses (lifting arms over head - add a gift in hands;)
8 alternating lateral lunges (step right, bent knee over ankle, step left)
7 walking planks (start on forearms, up to full extension, back down to forearms - can modify on knees)
6 jump switch lunges (to modify take jump out)
5 burpees (push-up, jump feet in, jump to standing - to modify walk feet)
4 push-ups (modify on your knees)
3 jump squats (to modify come up on toes vs. jumping)
2 reverse lunges and 
One 30-second plank under the Christmas tree!

On the twelfth day of Christmas ASH Fitness sent to me:
12 plank rotations to star (stagger feet on ground to modify)
11 mountain climbers (plank position running or walking knees to chest)
10 seated rotations (twisting side-to-side with heels lifted) 
9 squat presses (lifting arms over head - add a gift in hands;)
8 alternating lateral lunges (step right, bent knee over ankle, step left)
7 walking planks (start on forearms, up to full extension, back down to forearms - can modify on knees)
6 jump switch lunges (to modify take jump out)
5 burpees (push-up, jump feet in, jump to standing - to modify walk feet)
4 push-ups (modify on your knees)
3 jump squats (to modify come up on toes vs. jumping)
2 reverse lunges and 
One 30-second plank under the Christmas tree!

#health #fitness #christmasmotivation #12daysofchristmasworkout #ashfitness #dailypowerfit #noexcuses

Find Daily PowerFit on facebook and Twitter