December 13, 2015 Sam Mugavero

12/14/2015: The 12 Days of Christmas – Bodyweight Style!

Congrats to our Bedford Dasher Runners! The race was awesoe on Saturday!


Warmup:   Run or Jump Rope for 2-3 minutes. Dynamic Stretching     followed by 10 Pushups, 10 Squats, and 20 Bird Dogs(hold 2 seconds/side)

EQUIPMENT NEEDED: None… other than an exercise mat for the “ground work”.

“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          

3  Burpees

4  Donkey Kicks

Total Body Extensions         

6  Speed Skaters

7  Clapping Pushups  OR  Pushups

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


10 Squats

11 Mountain Climbers  (per leg)

12 Walking Lunge Steps  (per leg)

Record your time to compare to next year!