Tag Archives: 12 days of christmas workout

On the 11th Day of Christmas..

23 Dec
On the 11th Day of Christmas K.E.P.T. You Fit gave to me..
11 sets of 20 second Planks
10 Squat Jumps (Beginners- make sure your form if perfect before adding the jump! You may be only able to complete 2-3, but work your way up. Intermediate/Advanced- try touching the ground every time you squat and reaching your arms overhead when you jump)
9 sets of 15 second Triceps Extensions
8 Speed Skaters/ side
7 Plié Squats and Biceps Curls
6 sets of 15 seconds of Jumping Jacks
5 Walking Lunges w/ Shoulder Press (both legs= 1 rep)
3 sets of Bent Over Rows
2 sets of Push-ups, 30 seconds each
1 set of 60 seconds of Squats

On the 10th day of Christmas..

22 Dec

On the 10th day of Christmas K.E.P.T. You Fit gave to me..

10 Squat Jumps (Beginners- make sure your form is perfect before adding a jump! You may only be able to complete 2-3 but work your way up. Intermediate/advanced- try touching the ground every time you squat and reaching arms overhead when you jump.
9 sets of 15 second Triceps Extensions
8 Speed Skaters (right and left= 1)
7 Plié Squats and Biceps Curls
6 sets of 15 seconds of Jumping Jacks
5 Walking Lunges w/ Shoulder Press (both legs= 1 rep)
4 Kettlebell Windmills
3 sets of Bent Over Rows
2 sets of Push-ups, 30 seconds each
1 set of 60 seconds of Squats

Keep up the good work- you’re almost done! And NO CHEATING- Santa’s watching.. 🙂

On the 9th day of Christmas..

21 Dec

On the 9th day of Christmas K.E.P.T. You Fit gave to me..

9 sets of 15 second Triceps Extensions
8 Speed Skaters (right and left= 1)
7 Plié Squats and Biceps Curls
6 sets of 15 seconds of Jumping Jacks
5 Walking Lunges w/ Shoulder Press (both legs= 1 rep)
4 Kettlebell Windmills
3 sets of Bent Over Rows
2 sets if Push-ups, 30 seconds each
1 set of 60 seconds of Squats

On the 8th day of Christmas..

21 Dec

On the 8th day of Christmas K.E.P.T. You Fit gave to me..

8 Speed Skaters (right and left = 1)
7 Plié Squats and Biceps Curls
6 sets of 15 seconds on Jumping Jacks
5 Walking Lunges w/ Shoulder Press (both legs= 1 rep)
4 Kettlebell Windmills
3 sets of Bent Over Rows
2 sets if Push-ups, 30 seconds each
1 set of 60 seconds of Squats

How have you been doing?

On the 7th day of Christmas..

19 Dec
On the 7th day of Christmas K.E.P.T. You Fit gave to me..
7 Plie Squats and Biceps Curls
6 sets of 15 seconds of Jumping Jacks
5 Walking Lunges w/ Shoulder Press (both legs=1 rep!)
3 sets of 10 Bent Over Rows
2 sets of Push-ups, 30 seconds each
1 set of 60 seconds of Squats.