12/18/2017: 12 Bodyweight Days of Christmas

Looking strong, Marvin!

12.18.2017

Workout # 352 of 365 (2017)       

MONDAY WORKOUT

Warmup:   Run or Jump Rope for 2-3 minutes. Dynamic Stretching   followed by 10 Pushups, 10 Squats, and 30 Jumping Jacks.

EQUIPMENT NEEDED:None

“The 12 Bodyweight Days of Christmas”

The workout is performed following the progression of days in the song “The 12 Days of Christmas”. Start at Day 1 and cruise all the way through Day 12. Each time you add a new day, you still need to perform the previous day’s movement. For example, on Day 5 you will do: 5 Mountain Climbers, 4 Donkey Kicks, 3 Burpees, 2 Jumping Squats, and 1 200-Yard Sprint.

1 200-Yard Sprint

Jumping Squats          

Burpees

4  Donkey Kicks

Mountain Climbers            

Total Body Extensions

Clapping Pushups OR Pushups

Box Jumps OR Box Step-Ups  (use a box, wall, or bench at least 16" high)

9 Hip Thrusts

10 Squats

11 V-ups

12 Walking Lunge Steps (per leg)

Workout Date: 
Monday, December 18, 2017