fitness

Your 12 Days Of Sweat-mas Workout!

Sweat - sweat.com
Your 12 Days Of Sweat-mas Workout!
12 days of sweatmas workout

We’re still very much in denial that December is already here, and at a time of year when motivation and routine can start to go out the window a bit, why not try something different and have some sweaty fun? ‘Tis the silly season, after all!

In the festive spirit of giving, we’ve put together a 12 Days of Sweat-mas Workout, based on some of Head Trainer Kayla Itsines’ signature moves from her popular High Intensity program.

Just as the popular carol goes, you add one movement per round, starting with exercise 1, then 2-1, followed by 3-2-1, all the way to the final crescendo, 12-11-10-9-8-7-6-5-4-3-2-1! By the time you’re finished, you can pat yourself on the back knowing you’ve completed a whopping 364 reps in total!

If this isn’t your first time working out with Kayla and you’re already familiar with these movements, you could even set yourself a fun festive challenge and try this workout once a week for the month of December, trying to beat your best time with every attempt.

For an extra challenge, feel free to add equipment or switch things up with advanced exercise variations. You could hold a medicine ball during your situps, opt for weighted Russian twists, try chest-to-floor burpees or attempt tricep or spider pushups

If you’re just starting your fitness journey and it looks a bit daunting, you’re pushed for time, or you’re looking for a little something extra to finish your usual Sweat workouts, you could also split this up over 12 days, adding another move each day until you’ve strung them all together on day 12. 

For a low-impact option, you can remove the jumps in the squat or lunge jumps, or reduce the difficulty where you need to by performing pushups on your knees, tricep dips with your knees bent and feet flat on the floor, or holding a plank for nine seconds.

Let’s light this thing up!

Round 1

1 burpee

Round 2

2 straight leg raises, 1 burpee

Round 3

3 push ups, 2 straight leg raises, 1 burpee

Round 4

4 sit-ups, 3 push ups, 2 straight leg raises, 1 burpee

Round 5

5 squat jumps, 4 sit-ups, 3 push ups, 2 straight leg raises, 1 burpee

Round 6

6 plank shoulder taps, 5 squat jumps, 4 sit-ups, 3 push ups, 2 straight leg raises, 1 burpee

Round 7

7 tricep dips, 6 plank shoulder taps, 5 squat jumps, 4 sit-ups, 3 push ups, 2 straight leg raises, 1 burpee

Round 8

8 ab bikes, 7 tricep dips, 6 plank shoulder taps, 5 squat jumps, 4 sit-ups, 3 push ups, 2 straight leg raises, 1 burpee

Round 9

9 plank jacks, 8 ab bikes, 7 tricep dips, 6 plank shoulder taps, 5 squat jumps, 4 sit-ups, 3 push ups, 2 straight leg raises, 1 burpee

Round 10

10 jump lunges, 9 plank jacks, 8 ab bikes, 7 tricep dips, 6 plank shoulder taps, 5 squat jumps, 4 sit-ups, 3 push ups, 2 straight leg raises, 1 burpee

Round 11

11 Russian twists, 10 jump lunges, 9 plank jacks, 8 ab bikes, 7 tricep dips, 6 plank shoulder taps, 5 squat jumps, 4 sit-ups, 3 push ups, 2 straight leg raises, 1 burpee

Round 12

12 mountain climbers, 11 Russian twists, 10 jump lunges, 9 plank jacks, 8 ab bikes, 7 tricep dips, 6 plank shoulder taps, 5 squat jumps, 4 sit-ups, 3 push-ups, 2 straight leg raises, 1 burpee

Ready to give it a crack? If you do, we would LOVE to see how you go! Share a pic and tag us @Sweat on Instagram.

* Disclaimer: This blog post is not intended to replace the advice of a medical professional. The above information should not be used to diagnose, treat, or prevent any disease or medical condition. Please consult your doctor before making any changes to your diet, sleep methods, daily activity, or fitness routine. Sweat assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article.

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