Did this workout a few weeks ago and it went really well so decided to try it again.
Warm-Up
Run a lap
- 12 SSH in Cadence
- 12 merkins in Cadence
- 12 squats in cadence (included some low squat pulses here which was a sign of things to come)
- 12 knee touches in cadence
Run a lap
- 12 second wall sit in cadence
- wall sit with 12 air presses in cadence
- wall sit with 12 touch them heels in cadence
- wall sit with 12 seal claps in cadence
Run a lap
- 12 pushup jacks in cadence
- 12 inchworms (i messed up the cadence on this one)
- 12 slippery dip cans (in cadence and included some hamstring stretches here)
- 12 hillbillies in cadence
The Thang
Keeping in theme with the 12 days of Christmas, next exercise involved 12 card pickup with went something like this and a lot of squats!!
12 Card Pickup
Take 12 cards (had my kids large go fish cards available which the Pax appreciated) and space them in a vertical line 1 step apart from each other.
1- Squat to pickup card
2- Squat to put down 1st card, squat to pick 1st card up, then squat to pick up second card, and move to 3rd card
3- Squat to put down 1st card, squat to put down second card, squat to pick up 1st card, squat to pick up 2nd card, squat to pick up 3rd card
… and so forth until you reached the last card which totaled 168 squats and lots of burning legs :-)…
Mosey to rock pile, grab a rock and zamperini back to launch point
12 days of Christmas ladder workout
With the 15 minutes remaining we did the following ladder workout OYO burnout which included 3 burpees every 3 minutes for an additional 15 burpees to the 35 performed with this ladder workout.
- 1 plank shoulder touch
- 2 Turkish Sit-ups
- 3 push-ups
- 4 bicep curls
- 5 Burpees
- 6 plank jacks
- 7 pretzel crunches (each side)
- 8 LBC’s
- 9 skull crushers
- 10 lunges
- 11 calf raises
- 12 Muhammad Ali’s