As we move into November, there should be one thing on most people’s minds — Christmas. For most of us, Christmas is a time to celebrate and eat lots of delicious food. But it doesn’t mean that our fitness goals should go out of the window.
To help you stay on track, we’ve put together a Christmas workout to rival all workouts: 12 Days Of Fitmas. This is a progressive workout challenge designed to keep you active, motivated, and healthy over the holidays. By the time you get to the end of the 12 days, you have a cumulative full-body workout.
12-Day Christmas Challenge
12 Days Of Fitmas is a workout challenge where each day builds on the one before. At the end of the 12 days, you have a full-body cumulative workout designed to build strength and improve endurance.
These are the 12 exercise days:
12 Days Of Fitmas: A Christmas Workout Challenge
12 Days Of Fitness offers a fun, science-backed workout challenge. We’ve programmed full-body compound movements to help you improve your muscular strength and endurance. Each exercise uses simple movement patterns that are accessible to all ability levels.
Use the loading recommendations according to your workout goals. When the challenge is over, you can perform the exercises as stand-alone workouts or add them to a session of your choice. It’s all up to you!
Burpee Blast
Burpees are dynamic, full-body exercises that help build upper-body strength. The hybrid squat–plank movement pattern is a plyometric exercise. When used correctly, plyometric training can enhance explosive power and sports performance.
The great thing about burpees is that they can simultaneously develop muscular endurance, strength, and conditioning.
How To Do
- Assume a standing position with your feet hip-width apart and your arms by your sides.
- Engage your core. Lower yourself into a low squat position. Your hips should return to a seated position while your knees bend.
- As your hands come to the floor, bring your torso forward and take your weight with your upper body.
- Bring both legs back into a straight position then immediately back into your chest with your feet next to your hands.
- As your feet return to your hands, bring your hands and torso back up. Come out of the low squat back to a standing position under control.
Tips
- Maintain a balanced body position by engaging your core. Avoid excessive movements.
- Avoid placing your hands flat when coming down into each burpee. Allow them to gradually contact the ground to limit wrist stress.
Optimal Sets And Reps
Training Style | Sets | Reps | Rest |
|---|---|---|---|
| Strength Training | 3–5 | 4–6 | 2–3 Minutes |
| Hypertrophy | 3–4 | 8–10 | 60–90 Seconds |
| Endurance Training | 3–4 | 12–20 | 60–90 Seconds |
| Power Training | 3–5 | 1–3 (Explosive) | 2–3 Minutes |
Festive Squats
Festive bodyweight squats require you to bring your hips back and bench your knees while keeping your chest up. Kind of like Santa would squat down when coming through the chimney.
This makes it a functional lower-body exercise that helps improve daily movement and activity. These are just some of the many well-known squat benefits. They also help to improve lower body strength and improve joint health.
How To Do
- Assume a standing position with your feet shoulder-width apart. Your toes should be slightly pointed out.
- Inhale and engage your core. Exhale and push your hips back into a seated position. At the same time, bend your knees while keeping your chest and head up.
- Pause at the bottom position as your upper legs come parallel to the floor.
- Inhale and extend your knees and flex your hips to come back to the standing position.
Tips
- Maintain a shoulder-width stance with your feet against the floor. Avoid picking them up to maintain a stable position.
- Your head should stay facing forward. Don’t tuck your chin in or raise your head excessively to limit potential neck strain.
Optimal Sets And Reps
Training Style | Sets | Reps | Rest |
|---|---|---|---|
| Strength Training | 3–5 | 4–6 | 2–3 Minutes |
| Hypertrophy | 3–4 | 8–10 | 60–90 Seconds |
| Endurance Training | 3–4 | 12–20 | 60–90 Seconds |
| Power Training | 3–5 | 1–3 (Explosive) | 2–3 Minutes |
Candy Cane Crunches
The crunch is a simple and effective core exercise that requires you to bring your upper and lower body closer together. This resembles a crunched curl position, which is where it gets its Christmas name.
Alongside increasing core strength, crunches help to improve posture and flexibility. With poor posture being such a prevalent issue, regular core work can prove beneficial. In a study examining posture, 81% of young adults presented with different postural issues.
How To Do
- Set up next to a mat or padded gym area. Lie down with your back flat against the ground. Your arms should be behind your head with your legs bent at 90-degree angles.
- Inhale and engage your core. Exhale and bring your upper body and torso off the ground towards your knees. Your lower back and legs should remain still.
- Focus on using your core muscles rather than your upper body.
- Pause briefly as you reach the top range of motion.
- Inhale and come back to the starting position under control.
Tips
- Keep your lower back still during the movement. Your torso and upper body should be the only movers.
- Control each movement by using your core rather than momentum. Avoid bouncing off the ground or coming down out of control.
Optimal Sets And Reps
Training Style | Sets | Reps | Rest |
|---|---|---|---|
| Strength Training | 3–5 | 4–6 | 2–3 Minutes |
| Hypertrophy | 3–4 | 8–10 | 60–90 Seconds |
| Endurance Training | 3–4 | 12–20 | 60–90 Seconds |
| Power Training | 3–5 | 1–3 (Explosive) | 2–3 Minutes |
Reindeer Lunges
Lunges are a functional bodyweight exercise that improves several aspects of function and daily living. They use a simple forward movement that resembles part of a normal walking motion or Rudolf driving the sleigh. This gives you a dynamic conditioning exercise that’s easy to perform.
The benefits of lunges include better coordination, improved balance and stability, and enhanced athletic performance. They also require no equipment and offer several useful variations.
How To Do
- Stand straight with your feet hip-width apart. Your arms should be by your sides.
- Keep your chest up and your head facing forward.
- Inhale and engage your core. Bring your right foot forward while keeping an upright torso position.
- Place your right foot on the ground in front of you and lower down until your upper leg is parallel to the floor. Bend your left knee but keep your left foot in the same position.
- Pause briefly at the bottom position. Inhale and extend your right knee while bringing your left leg forward to meet your right.
- Repeat the same movement pattern with your left leg.
Tips
- Engage your core to maintain an upright exercise position. Your chest and shoulders should stay up with your head facing forward.
- Aim to lunge to the same spot with each repetition. This ensures equal exercise focus on both sides.
Optimal Sets And Reps
Training Style | Sets | Reps | Rest |
|---|---|---|---|
| Strength Training | 3–5 | 4–6 | 2–3 Minutes |
| Hypertrophy | 3–4 | 8–10 | 60–90 Seconds |
| Endurance Training | 3–4 | 12–20 | 60–90 Seconds |
| Power Training | 3–5 | 1–3 (Explosive) | 2–3 Minutes |
Star Jumps
Star jumps are a simple bodyweight conditioning exercise that offers an aerobic challenge. They’re similar to a jumping jack but not quite the same. They use a high-intensity plyometric movement that can be done almost anywhere.
To perform a star jump, bring your legs and arms out from a standing position to form a star shape before coming back in again. This helps develop full-body conditioning and muscular endurance.
How To Do
- Stand with your feet shoulder-width apart with your knees slightly bent. Your arms should be down by your sides. Your chest should be up with your head facing forward.
- Engage your core. Jump into the air while bringing your legs out and arms up and out. You should form a star shape at the top of the movement.
- Land on the balls of your feet with a slight knee bend.
- Perform a continuous movement pattern using the same technique cues. Maintain a controlled breathing pattern.
Tips
- Land softly on the balls of your feet with your legs together. Avoid using flat feet as you land to limit ankle stress.
- Try to make each repetition the same as the last one. This ensures consistent exercise technique.
Optimal Sets And Reps
Training Style | Sets | Duration | Rest |
|---|---|---|---|
| Strength Training | 3–5 | 20–30 Seconds | 2–3 Minutes |
| Hypertrophy | 3–4 | 30–45 Seconds | 60–90 Seconds |
| Endurance Training | 3–4 | 30–45 Seconds | 60–90 Seconds |
| Power Training | 3–5 | 20–30 Seconds | 2–3 Minutes |
Snow Angel Push-Ups
Push-ups are perhaps one of the most popular bodyweight exercises you can perform. Thousands of years ago, push-ups were part of soldiers’ training routines in ancient India. Today, they still form the backbone of many bodyweight and home workout routines.
The push-up movement is simple. From a high plank, you bring your chest to the floor while maintaining a straight body position. Push back up to make one repetition. Despite its simplicity, the push-up is great for improving upper body strength and muscle tone. It also offers several useful variations that target specific muscle groups.
How To Do
- Assume a tabletop position on a gym mat or padded area.
- Bring your legs back and come onto the balls of your feet to assume a high plank position. Your shoulders should be stacked over your hands. Your elbows should be tucked in with your arms shoulder-width apart.
- Inhale and engage your core. Exhale and flex your elbows to lower your body to the ground.
- Keep a straight line from your heels to your head. Your head should be looking at the floor.
- Pause at the bottom position before your chest touches the ground. This should be as your upper arms come parallel to the floor.
- Inhale and extend your elbows to bring yourself back to the starting position under control.
Tips
- Avoid flaring your elbows out to keep targeted muscle focus.
- Keep your core engaged throughout the movement. Don’t let your hips sag or come too far up.
Optimal Sets And Reps
Training Style | Sets | Reps | Rest |
|---|---|---|---|
| Strength Training | 3–5 | 4–6 | 2–3 Minutes |
| Hypertrophy | 3–4 | 8–10 | 60–90 Seconds |
| Endurance Training | 3–4 | 12–20 | 60–90 Seconds |
| Power Training | 3–5 | 1–3 (Explosive) | 2–3 Minutes |
Sleighbell Side Planks
The side plank is a useful variation that specifically targets the oblique muscles. The obliques are part of the core musculature that helps with balance, functional movement, and stability during activity and exercise. These are some of the other side plank benefits to expect when performing them.
The movement pattern requires you to lift your hips while your upper body supports you in a side position. Your legs stay straight with your core braced. This provides you with an isometric core challenge that’s good for beginners and intermediate athletes.
How To Do
- Find a suitable flat area and place your gym mat down.
- Lay on the mat on your right side. Your left arm that contacts the ground should be close to your body. Your left shoulder should be directly over your elbow with your forearm out in front of you.
- Engage your core. Lift your hips off the floor while supporting your upper body with your left forearm. There should be a straight line between your feet and head.
- Hold for the required time before returning to the starting position.
- Repeat for the suggested sets on both sides.
Tips
- Make sure your hands are pointing slightly outwards during each repetition. This helps limit wrist stress.
- Pause briefly as you reach the bottom position. Avoid bouncing off the floor at the bottom position.
Optimal Sets And Reps
Training Style | Sets | Duration | Rest |
|---|---|---|---|
| Strength Training | 3–5 | 20–30 Seconds | 2–3 Minutes |
| Hypertrophy | 3–4 | 30–45 Seconds | 60–90 Seconds |
| Endurance Training | 3–4 | 45+ Seconds | 60–90 Seconds |
| Power Training | 3–5 | 20–30 Seconds | 2–3 Minutes |
Elf High Knees
High knees are a dynamic cardio exercise that requires you to jog on the spot while raising your knees. This helps boost your heart rate, build muscular endurance, and improve your cardiovascular health.
Alongside this, they are a great way to burn calories. Their simple nature makes them suitable for several versatile uses. While we don’t know if elves actually walk like this, we think it’s a pretty good guess!
How To Do
- Stand straight with your feet hip-width apart and your hands by your sides. Keep your chest up with your head looking forward.
- Engage your core. Bring your right knee to your chest while swinging your left arm forward.
- As you lower your right foot, bring your left knee up to your chest and swing your right arm forward.
- Alternate each leg using a running-like motion. Aim to develop a controlled rhythm. Maintain a normal breathing pattern throughout.
- Continue for the desired time or repetitions.
Tips
- Bring each knee to the same position during each repetition. The top position is when your upper legs come parallel to the floor.
- Come down onto the balls of your feet rather than your heels. This limits potential ankle stress.
Optimal Sets And Reps
Training Style | Sets | Duration | Rest |
|---|---|---|---|
| Strength Training | 3–5 | 20–30 Seconds | 2–3 Minutes |
| Hypertrophy | 3–4 | 30–45 Seconds | 60–90 Seconds |
| Endurance Training | 3–4 | 45+ Seconds | 60–90 Seconds |
| Power Training | 3–5 | 20–30 Seconds | 2–3 Minutes |
Nutcracker Plank Jacks
The plank jack combines a plank position with a jumping jack exercise. This means you start in a high plank position before jumping your feet to the outside. Once they reach the full range of motion, your feet come back until you assume the same high plank position.
Plank jacks offer a full-body dynamic workout option. Your upper body, core, and lower body work to stabilize your body position and bring your legs out and back. This helps burn calories, get your heart rate up, and improve core strength.
How To Do
- Place a suitable gym mat on the floor or use a padded area.
- Assume a tabletop position with your knees and hands on the floor. Bring your legs back and come onto the balls of your feet to assume a high plank position.
- There should be a straight line from your head to your heels. Your head should be facing the floor.
- Inhale and engage your core. Exhale and jump your feet out to the side until they reach their maximum range of motion.
- Pause briefly at the top position. Inhale and jump back to the high plank position while maintaining control.
Tips
- Avoid letting your hips sag in the bottom plank position before going into the jumping jack. This ensures an efficient and safe movement pattern.
- Keep a neutral head position, allowing it to follow your body position. This prevents potential neck injury.
Optimal Sets And Reps
Training Style | Sets | Duration | Rest |
|---|---|---|---|
| Strength Training | 3–5 | 20–30 Seconds | 2–3 Minutes |
| Hypertrophy | 3–4 | 30–45 Seconds | 60–90 Seconds |
| Endurance Training | 3–4 | 45+ Seconds | 60–90 Seconds |
| Power Training | 3–5 | 20–30 Seconds | 2–3 Minutes |
Santa Skaters
Skaters use dynamic lateral movements that challenge their conditioning and coordination. The name comes from using the same movement pattern as what skaters use on ice or in the ring. Alongside this, they burn a lot of calories and require no equipment.
We added skaters as they’re fun, easy to perform, and of course, resemble a movement performed around Christmas time!
How To Do
- Stand tall using a shoulder-width stance. You should be on the balls of your feet with a slight knee bend. Keep your chest up with your head facing forward.
- Engage your core. Bring your torso forward slightly so you’re leaning slightly over.
- Jump to the right while bringing your left foot behind you. At the same time, your left arm should come in front of you.
- Immediately jump to the left, bringing your right foot behind and right arm in front.
- Repeat this dynamic side-to-side movement for the stated time and sets.
Tips
- Ensure that your feet land in the same positions to maintain balance and exercise focus.
- Perform each repetition using a controlled tempo. Avoid moving too fast to maintain exercise stability.
Optimal Sets And Reps
Training Style | Sets | Duration | Rest |
|---|---|---|---|
| Strength Training | 3–5 | 20–30 Seconds | 2–3 Minutes |
| Hypertrophy | 3–4 | 30–45 Seconds | 60–90 Seconds |
| Endurance Training | 3–4 | 45+ Seconds | 60–90 Seconds |
| Power Training | 3–5 | 20–30 Seconds | 2–3 Minutes |
Gingerbread Glute Bridges
The glute bridge is a glute isolation exercise that uses the hip extension movement pattern. You drive your hips up while keeping your head, upper back, and feet against the ground. Just like building a bridge on your gingerbread house.
The glute bridge is a versatile bodyweight exercise that can be performed anywhere. It makes a great addition to a functional training routine to improve movement and mobility.
How To Do
- Set up next to a mat or padded area. Lie on the mat with your back facing the ground.
- Your knees should be bent at 90-degree angles with your feet flat on the floor. Ensure your feet are hip-width apart with your arms by your sides.
- Inhale and engage your core. Exhale and drive your hips toward the ceiling while keeping your head, upper back, and feet on the ground. Concentrate on pushing through your heels.
- Squeeze your hips at the top position as your upper legs come parallel to the floor.
- Inhale and flex your hips to return to the starting position under control.
Tips
- Your head and upper back should stay against the floor. This ensures targeted focus on your glute muscles.
- Use your mind-muscle connection to squeeze your glutes at the top of the movement. This helps develop the glute muscles.
Optimal Sets And Reps
Training Style | Sets | Duration | Rest |
|---|---|---|---|
| Strength Training | 3–5 | 20–30 Seconds | 2–3 Minutes |
| Hypertrophy | 3–4 | 30–45 Seconds | 60–90 Seconds |
| Endurance Training | 3–4 | 45+ Seconds | 60–90 Seconds |
| Power Training | 3–5 | 20–30 Seconds | 2–3 Minutes |
Holiday Hollow Holds
The hollow hold is a challenging isometric core exercise that requires you to hold a wide V-shape. This means that your core muscles are engaged but don’t move. While it uses a simple movement, it’s hard to perform due to the core strength needed.
Performing the hollow hold helps improve core stability. Alongside this, performing regular isometric core exercises is great for alleviating core stiffness, posture, and general mobility. Isometric exercises involve a visible muscle contraction without any change in the joint angle.
How To Do
- Set up next to a suitable padded area or gym mat.
- Lie on your back with your legs straight in front of you and your arms straight out behind your head. Your lower back should be firmly against the floor with your head looking in front.
- Inhale and engage your core. Bring your legs and arms up while keeping them straight. Pause briefly as they come off the ground into a wide V-shape.
- Hold the hollow hold according to the stated repetition times.
- Come back to the starting position under control and repeat.
Tips
- Keep your lower back firmly pressed into the ground. This helps maintain exercise focus and limit lower back stress.
- Your neck and head should remain in neutral positions during each repetition. This prevents possible stress.
Optimal Sets And Reps
Training Style | Sets | Reps | Rest |
|---|---|---|---|
| Strength Training | 3–5 | 4–6 | 2–3 Minutes |
| Hypertrophy | 3–4 | 8–10 | 60–90 Seconds |
| Endurance Training | 3–4 | 12–20 | 60–90 Seconds |
| Power Training | 3–5 | 1–3 (Explosive) | 2–3 Minutes |
Expert Training Tips
- Each workout day should include a warm-up and cool-down specific to the exercise you’re performing.
- Daily warm-ups should involve aerobic exercises with a series of dynamic stretches using the same primary muscle groups.
- For example, when performing lunges, warm up with a light jog or cycle. Suitable dynamic stretches include hip circles and side-to-side leg swings. These work the same primary muscle groups; the quadriceps, glutes, and hamstrings.
- The cool-downs should also use light aerobic exercises and static stretches using the same muscle groups. Examples for the lunge include the standing quad stretch and seated hamstring stretch.
- Prioritizing the technique cues and tips above is about ensuring target focus on the primary movers. Use a mirror or the help of a friend to check that you’re doing each exercise correctly.
- Use the workout tables as a programming guide based on your workout goals. Program the majority of your exercise using the reps and sets for your goal.
- Feel free to adjust your exercise intensity as needed. The main thing is to ensure you use the correct form and perform the required volume.
- Don’t forget about your rest. Use sleep as a recovery period to maintain your mental and physical health. A minimum period of seven hours a night is suggested.
Conclusion
We know it’s been an uphill battle but you’ve got to the end. Because of this, we want to be the first to congratulate you for completing the 12 Days Of Fitmas challenge!
The great news is that it doesn’t have to stop here. There’s no reason why you can’t carry your fitness momentum through the holiday season and into the new year.
Continue to work towards your goals by revisiting your favorite exercises from the challenge. Try to build on them or add them to a structured workout plan to perform at the start of the year.
Frequently Asked Questions
You certainly can add more exercises if you want a bigger challenge. There’s really no limit to how many you can use (provided you get enough rest). Try our workout first and see how you go!
The mix of compound exercises performed at a high volume will definitely help to tone your muscles. The 12-day Fitmas workout is designed to tone your entire body.
If you experience joint pain doing any of the exercises, stop immediately. Visit your local doctor or healthcare professional and explain your symptoms. They should do a relevant assessment to determine the issue.
You can stay motivated by setting personal goals, performing the challenge with friends, and documenting your progress. Regularly remind yourself of the many health and fitness benefits that regular exercise can offer.
Resources
Endomondo.com refrains from utilizing tertiary references. We uphold stringent sourcing criteria and depend on peer-reviewed studies and academic research conducted by medical associations and institutions. For more detailed insights, you can explore further by reading our editorial process.
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About the Author
Chris Marshall, MSc, PT Personal Trainer
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