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12 Days of Christmas Workouts

christmasThe holidays can involve a lot of time away from the gym, often in places where it’s hard to find any equipment to work out with. But never fear — we’ve come up with 12 awesome workouts you can do more or less anywhere to keep you out of that vacation workout rut!

[Print out a PDF to take with you!]

Day 1: Tabatalicious

For each of 16 intervals, complete 20 seconds of work and 10 seconds of rest alternating between air squats and push-ups. Count total number of squats and push-ups completed.

Good: 60/32, Better: 110/56, Best: 160/80

Day 2: Yay, Burpees!

100 burpees for time.

Good: 17m, Better: 12m, Best: 7m

Day 3: Up And Run

3 rounds for time:
Run 400m
50 sit-ups

Good: 12m, Better: 10m, Best: 8m

Day 4: Ab-ish

5 rounds for time:
5 push-ups
10 sit-ups
15 air squats

Good: 11m, Better: 8m, Best: 5m

Day 5: Know Jack

250 jumping jacks for time.

Good: 6m, Better: 4m, Best:2m

Day 6: As Fast As You Can

10 rounds:
30 second sprint
60 second walk

Day 7: Jump Start

50-40-30-20-10 reps for time:
Tuck jumps
Sit-ups

Good: 16m, Better: 12m, Best: 8m

Day 8: All Together

For time:
100 jumping jacks
75 air squats
50 sit-ups
25 burpees

Good: 10m, Better: 7m, Best: 4m

Day 9: Arms & Legs

5 rounds for time:
10 push-ups
20 walking lunges

Good: 16m, Better: 12m, Best: 8m

Day 10: Go-Stop-Go

For each of 8 intervals, complete 20 seconds of sit-ups and 10 seconds of rest. Count total number of sit-ups completed.

Good: 64, Better: 96, Best: 128

Day 11: Cardio Heaven

3 rounds for time:
200m sprint (about halfway around a city block)
25 push-ups

Good: 14m, Better: 10m, Best: 6m

Day 12: The Finisher

400 steps walking lunges for time.

Good: 20m, Better: 15m, Best: 10m

Doing Things Right

Air Squats [Video]
Begin standing upright with your feet hip width apart and toes pointing slightly outwards. Keeping your weight in your heels (they should not leave the ground,) shoot your butt back and down as though you were sitting down onto a chair. Use the muscles of your lower back and abs to maintain an arch in your lower back. Stop when the crease of your hips drops below knee level. Make sure your knees are directly over your toes (not skewing in or out.) Stand up. That’s one!

Push-Ups [Video]
Begin in a “plank” position with your arms completely straight and your torso a rigid line. Bend your arms and lower yourself until your chest is touching the ground. Push yourself up from the ground keeping your torso straight and rigid the entire time (use your abs!) until your arms are straight once again. If you can’t do a push-up like this, put your knees on the floor and do ‘em that way (still keeping your torso rigid!)

Burpees [Video]
Begin standing. Bend your knees and place your hands on the ground in front of you. Jump your feet back to the top of a push-up position. Complete a push-up. Jump your feet forward to your hands. Jump up in the air and clap your hands above your head.

Sit-Ups [Video]
Start sitting upright with your feet flat on the ground and knees bent. Lie down onto your back with your shoulders touching the ground. Sit back up again until your torso is completely vertical.

Walking Lunges
Start standing. Take a big step forward and bend your knees such that your back knee touches (or almost touches) the ground. Make sure your torso stays vertical (don’t lean forward.) Stand back up by pulling through your front heel (don’t push off your back foot too much.) Swing your back foot directly into the next step.

Tuck Jumps [Video]
Begin standing up straight. Jump up as high as you can, tucking your knees into your chest while you’re in the air. Get your knees as close to your chest as you can. Extend your legs to land.

Comments

  1. Ben says:

    I did the Day 5/”Know Jack” workout this morning — 250 JJ’s — and I needed to ask if either the rep # or the good/better/best times are typos. I did it in 3 minutes and I am hardly a beast. Just a regular, continuous pace of jumping jacks without stopping seems like it shouldn’t take anyone more than 3-4 minutes tops.

  2. goodsam says:

    Hey Ben — that’s really funny because the jumping jacks were the only thing I wasn’t quite sure about when creating the good/better/best rating.

    Thanks for the feedback — I’m updating the post!!

  3. Guillermo says:

    Cool – this is great. Thanks!

  4. Tim B says:

    its that time of year again. thanks a lot!

  5. Johnny P says:

    Just found this, awesome. I’ve been looking for a list of wods that can be done while traveling. Thanks guys!

  6. Brenda Brown says:

    12 Days of Crossfit

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