12/20/2017: 12 Days of Christmas - Dumbbells

"I started training at Smugs Fitness so that I could get better abs...looks like that backfired!" - Beckto (Now known as "Pregto")

Workout #351 of 365 (2017)


Warmup:   Run or Jump Rope for 2-3 minutes. Dynamic Stretching  followed by 10 Pushups, 10 Squats, and 25 Jumping Jacks.


“The 12 Dumbbell 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 6 you will do: 6 Bent Over Row, 5 One Arm Dumbbell Snatch, 4 Thrusters, 3 Burpees with Dumbbells, 2 Dumbbell Windmills (per side), and 1 Manmaker.

1  Manmakers

2  Dumbbell Windmills (per side)

3  Burpees w/ Dumbbells

4  Dumbbell Thrusters

5  One Arm Dumbbell Snatch (per arm)

6  Dumbbell Bent Over Row

7  Dumbbell Push Press

8  Dumbbell Front Squat

9  Dumbbell Hang Power Clean

10  Dumbbell Suitcase Deadlifts

11  Low Carry Lunge Steps (per leg, hold dumbbells with arms fully extended at your sides)

1200 meter RUN! (4 laps if you do your training at Barrett Park)

Record your time and weight used. 

Workout Date: 
Wednesday, December 20, 2017