12 Days of Christmas

Directions:  Complete the exercises in order from day 1 to day 12 all at once.  All 12 days of exercises are issued at once.  

 

You should try to complete all 12 rounds in under an hour. 

 

Each cycle has a choice of exercises that are attached to that day.  You only need to do one of them, or an exercise like them.  

Each exercise can be found on youtube.com

 

My advice is do the workout as it is written from start to finish.  

If you want to be clever take a before photo as you start the workout, post it and then take an after, and post it.  Tag Bro!!!  This should be good.  I plan to attempt this workout every single day from now until Christmas eve.  

For those who are already in great shape, I issue this challenge.  Go up the ladder and then back down it.   Or do two exercises per day.  Just in case you needed an extra challenge or it doesn't seem hard enough.

Now Get Moving!!!

On the 1st day of Christmas, BroActual gave to me!!!!

1  final burpee!!!!

On the 2nd day of Christmas, BroActual gave to me!!!!

2 Overhead Squats / Back Squats / Air Squats

and 

1 final Burpee!!!!

On the 3rd day of Christmas, BroActual gave to me!!!!

3 Pull ups / Lat Pull Downs / Jumping Pull Ups

2 Overhead Squats / Back Squats / Air Squats

and 

1 final Burpee!!!!

On the 4th day of Christmas, BroActual gave to me!!!!

4 Dead Lift / Sumo Dead Lift / Good Mornings

3 Pull ups / Lat Pull Downs / Jumping Pull Ups

2 Overhead Squats / Back Squats / Air Squats

and 

1 final Burpee!!!!

On the 5th day of Christmas, BroActual gave to me!!!!

5 Dips / Bench Dips / Dip Holds

4 Dead Lift / Sumo Dead Lift / Good Mornings

3 Pull ups / Lat Pull Downs / Jumping Pull Ups

2 Overhead Squats / Back Squats / Air Squats

and 

1 final Burpee!!!!

On the 6th day of Christmas, BroActual gave to me!!!!

6 Overhead Walking Lunges / Walking Lunges / Lunges

5 Dips / Bench Dips / Dip Holds

4 Dead Lift / Sumo Dead Lift / Good Mornings

3 Pull ups / Lat Pull Downs / Jumping Pull Ups

2 Overhead Squats / Back Squats / Air Squats

and 

1 final Burpee!!!!

On the 7th day of Christmas, BroActual gave to me!!!!

7 Push ups / Bench Press / Plank to Push Up

6 Overhead Walking Lunges / Walking Lunges / Lunges

5 Dips / Bench Dips / Dip Holds

4 Dead Lift / Sumo Dead Lift / Good Mornings

3 Pull ups / Lat Pull Downs / Jumping Pull Ups

2 Overhead Squats / Back Squats / Air Squats

and 

1 final Burpee!!!!

On the 8th day of Christmas, BroActual gave to me!!!!

8 Kettle Bell Swings / Back Extentions / Glute Bridges

7 Push ups / Bench Press / Plank to Push Up

6 Overhead Walking Lunges / Walking Lunges / Lunges

5 Dips / Bench Dips / Dip Holds

4 Dead Lift / Sumo Dead Lift / Good Mornings

3 Pull ups / Lat Pull Downs / Jumping Pull Ups

2 Overhead Squats / Back Squats / Air Squats

and 

1 final Burpee!!!!

On the 9th day of Christmas, BroActual gave to me!!!!

9 Hollow Rocks / Russian Twists / Sit Ups

8 Kettle Bell Swings / Back Extentions / Glute Bridges

7 Push ups / Bench Press / Plank to Push Up

6 Overhead Walking Lunges / Walking Lunges / Lunges

5 Dips / Bench Dips / Dip Holds

4 Dead Lift / Sumo Dead Lift / Good Mornings

3 Pull ups / Lat Pull Downs / Jumping Pull Ups

2 Overhead Squats / Back Squats / Air Squats

and 

1 final Burpee!!!!

On the 10th day of Christmas, BroActual gave to me!!!!

10 Burpees / Modified Burpees

9 Hollow Rocks / Russian Twists / Sit Ups

8 Kettle Bell Swings / Back Extentions / Glute Bridges

7 Push ups / Bench Press / Plank to Push Up

6 Overhead Walking Lunges / Walking Lunges / Lunges

5 Dips / Bench Dips / Dip Holds

4 Dead Lift / Sumo Dead Lift / Good Mornings

3 Pull ups / Lat Pull Downs / Jumping Pull Ups

2 Overhead Squats / Back Squats / Air Squats

and 

1 final Burpee!!!!

On the 11th day of Christmas, BroActual gave to me!!!!

11 Box Jumps / Squat Jumps / Step Ups 

10 Burpees / Modified Burpees

9 Hollow Rocks / Russian Twists / Sit Ups

8 Kettle Bell Swings / Back Extentions / Glute Bridges

7 Push ups / Bench Press / Plank to Push Up

6 Overhead Walking Lunges / Walking Lunges / Lunges

5 Dips / Bench Dips / Dip Holds

4 Dead Lift / Sumo Dead Lift / Good Mornings

3 Pull ups / Lat Pull Downs / Jumping Pull Ups

2 Overhead Squats / Back Squats / Air Squats

and 

1 final Burpee!!!!

On the 12th day of Christmas, BroActual gave to me!!!!

 

1.2 Mile run / 1.2 mile walk / 1200 jump rope / 1.2 mile row / 12 minutes on Assault Bike / 1.2 Mile Row

11 Box Jumps / Squat Jumps / Step Ups 

10 Burpees / Modified Burpees

9 Hollow Rocks / Russian Twists / Sit Ups

8 Kettle Bell Swings / Back Extensions / Glute Bridges

7 Push ups / Bench Press / Plank to Push Up

6 Overhead Walking Lunges / Walking Lunges / Lunges

5 Dips / Bench Dips / Dip Holds

4 Dead Lift / Sumo Dead Lift / Good Mornings

3 Pull ups / Lat Pull Downs / Jumping Pull Ups

2 Overhead Squats / Back Squats / Air Squats

and 

1 final Burpee!!!!

___________________________________________________

Menorah Cash Out:  8 Minutes of working on Plank.  Any Plank!

Happy Holidays

(703) 268-6250

(540) 333-7626

©2017 by Kevin Brackens