December 16, 2012 Sam Mugavero

12/18/2012 – Tis the Season!



Warmup:   Run or Jump Rope for 2-3 minutes. Dynamic Stretching  followed by 10 Pushups, 10 Squats, and 30 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 Push Press, 5 High Pulls, 4 Thrusters, 3 Burpees with Dumbbells, 2 Manmakers, and 1 100-Yard Sprint.

1  100-Yard Sprint


Burpees w/ Dumbbell

Dumbbell Thrusters

5  Dumbbell Hang High Pulls

6 Dumbbell Push Press

7 Dumbbell Front Squats

Dumbbell Hang Power Clean

Dumbbell Suitcase Deadlifts

10 One Arm Dumbbell Swings(each arm)

11 Goblet Squats(use 1 Dumbbell)

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

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