Written by Emily Kranz, former SDSU Extension Health and Physical Activity Field Specialist.
Introduction
It is common for health and fitness to take a backseat during the holiday season, but this fun, family-friendly workout can get everyone moving together to have a happy and healthy season ahead! This workout requires no equipment, can be done indoors, and is designed to get progressively longer each day. The longer circuits can be broken up throughout the day if you find it challenging to do it all at once. If you find the exercises too easy, complete the circuit multiple times to increase the difficulty and test your endurance. The important thing is to get moving, so modify the activities to your current fitness ability level and focus on proper form. Have fun!
The Twelve Days of Fitness Routine
Warm-Up (3 to 5 minutes)
Slowly increase your heart rate by doing some light jogging and marching-in-place. Next, transition to some dynamic stretching, including leg swings (stand with support next to a wall or chair and swing your leg forward and backward), arm circles (extend your arms to the side and start with small circle rotations, gradually increasing circle sizes), and hip circles (stand with your hands on your hips and rotate your hips in a circular motion).
Cool Down (3 to 5 minutes)
Allow your heart rate to come down to your resting baseline by walking a few laps and then complete some upper and lower body static stretches, including hamstring, quadriceps, calf, triceps, shoulders, and chest, holding each stretch for at least 15 to 30 seconds.
Daily Exercises
Now that you're warmed up, it's time to perform the following exercises based on the Twelve Days of Fitness Song at the end of this article!
Day 1 - Nutcracker No-Seat Squat
This exercise is based on wall squats. To perform it:
- Have your back flat against the wall, with your knees directly over your toes, sink deeper into the squat if you are able.
- Hold 1 wall squat for as long as you can!
Day 2 - Tinsel Tummy Hold
This exercise is based on abdominal planks. To perform it:
- Go up onto your toes, and keep your arms straight down from your shoulders, or bend your elbows on to the ground, engage your core and keep a flat back.
- Do 2 abdominal planks for at least 10 seconds each, or longer if you can!
Day 3 - Mistletoe Jumps
This exercise is based on a burpee. To perform it:
- Perform a burpee by combining a squat, push-up, and jump as shown in the image above.
- Engage your core, and land softly to prevent injuries.
- Start with 3 complete cycles and do more if you are able.
Day 4 - Frosty Lunges
This exercise is based on leg lunges. To perform it, do the following on each leg:
- Take a step forward with one foot and lower both knees, ensuring your knee is not going past your toes.
- Keep your upper body upright and core engaged.
Day 5 - Elf Star Bursts
This exercise is based on star jumps. To perform it:
- Stand with your feet together and arms at your side.
- Jump up into the air while extending your arms and legs outward making a star shape.
- Land softly by bringing your legs together and your arms to your side.
Day 6 - Candy Cane Crunches
This exercise is based on abdominal crunches. To perform it:
- Lie on your back, bend your knees, and keep your feet hip-width apart. Place your hands gently behind your head, and do not interlock your fingers.
- Engage your core, pulling your bellybutton towards your spine, and raise your head, neck and shoulder blades off the ground, while your lower back keeps contact with the ground.
- Exhale while you are raising your chest towards your knees. Inhale as you slowly lower your upper body back to the ground, keeping your core engaged the entire time.
Day 7 - North Pole Knee Bends
This exercise is based on body-weight squats. To perform it:
- Stand with legs shoulder-width apart with toes slightly pointed outward.
- Keep your chest up, shoulders back, and core engaged while you sit back, pushing your hips back and driving your heels into the ground.
- Slowly raise back into a standing position.
Day 8 - Holiday Hip Lifts
This exercise is based on glute bridges. To perform it:
- Lie on your back, bend your knees and keep your feet hip width apart with your hands by your side.
- Engage your core and press through your heels to lift your hips forming a straight line from your knees to your shoulders.
Day 9 - Reindeer Raises
This exercise is based on calf raises. To perform it:
- Stand with your feet shoulder-width apart.
- Engage your core to keep your body straight while lifting your heels off the ground, rising up to your toes.
- Lift your heels as high as you can, and briefly pause before lowering your heels back to the ground.
Day 10 - Snowflake Push-offs
This exercise is based on push-ups. To perform it:
- Start with your body in a plank position. Your hands should be slightly wider than shoulder-width apart with your fingertips pointing forward, and your wrists should be aligned with your elbows.
- Extend your legs straight behind you, balancing on your toes (an easy modification is to be on your knees, instead of your toes).
- Bend your elbows, lowering your chest towards the ground as low as you can while maintaining proper form.
- Push back up through the palms of your hand, returning to the plank position.
Day 11 - Pine Tree Climbers
This exercise is based on mountain climbers. To perform it:
- Stay in the plank position after doing your push-ups.
- Bring one knee closer to your chest while keeping the other leg extended straight and then rapidly switch leg positions.
- Continue repeating the motion and alternating leg positions smoothly.
Day 12 - Jingle Jacks
This exercise is based on jumping jacks. To perform it:
- Stand with your feet together and arms at your side.
- Jump and extend your feet outward while simultaneously raising your arms outward, making an ‘X’ shape.
- Land softly on the balls of your feet and return to the starting position.
The Twelve Days of Fitness Song
Based on the English Christmas carol, The Twelve days of Christmas (c. 1780).
On the first day of fitness, my true love gave to me:
A Nutcracker No-Seat Squat!
On the second day of fitness, my true love gave to me:
Two Tinsel Tummy Holds,
And a Nutcracker No-Seat Squat!
On the third day of fitness, my true love gave to me:
Three Mistletoe Jumps,
Two Tinsel Tummy Holds,
And a Nutcracker No-Seat Squat!
On the fourth day of fitness, my true love gave to me:
Four Frosty Lunges, three Mistletoe Jumps,
Two Tinsel Tummy Holds,
And a Nutcracker No-Seat Squat!
On the fifth day of fitness, my true love gave to me:
Five Elf Star Bursts,
Four Frosty Lunges, three Mistletoe Jumps,
Two Tinsel Tummy Holds,
And a Nutcracker No-Seat Squat!
On the sixth day of fitness, my true love gave to me:
Six Candy Cane Crunches,
Five Elf Star Bursts,
Four Frosty Lunges,
Three Mistletoe Jumps,
Two Tinsel Tummy Holds,
And a Nutcracker No-Seat Squat!
On the seventh day of fitness, my true love gave to me:
Seven North Pole Knee Bends,
Six Candy Cane Crunches,
Five Elf Star Bursts,
Four Frosty Lunges,
Three Mistletoe Jumps,
Two Tinsel Tummy Holds,
And a Nutcracker No-Seat Squat!
On the eighth day of fitness, my true love gave to me:
Eight Holiday Hip Lifts,
Seven North Pole Knee Bends,
Six Candy Cane Crunches,
Five Elf Star Bursts,
Four Frosty Lunges,
Three Mistletoe Jumps,
Two Tinsel Tummy Holds,
A Nutcracker No-Seat Squat!
On the ninth day of fitness, my true love gave to me:
Nine Reindeer Raises,
Eight Holiday Hip Lifts,
Seven North Pole Knee Bends,
Six Candy Cane Crunches,
Five Elf Star Bursts,
Four Frosty Lunges,
Three Mistletoe Jumps,
Two Tinsel Tummy Holds,
A Nutcracker No-Seat Squat!
On the tenth day of fitness, my true love gave to me:
Ten Snowflake Push-offs,
Nine Reindeer Raises,
Eight Holiday Hip Lifts,
Seven North Pole Knee Bends,
Six Candy Cane Crunches,
Five Elf Star Bursts,
Four Frosty Lunges,
Four Mistletoe Jumps,
Two Tinsel Tummy Holds,
A Nutcracker No-Seat Squat!
On the eleventh day of fitness, my true love gave to me:
Eleven Pine Tree Climbers,
Ten Snowflake Push-offs,
Nine Reindeer Raises,
Eight Holiday Hip Lifts,
Seven North Pole Knee Bends,
Six Candy Cane Crunches,
Five Elf Star Bursts,
Four Frosty Lunges,
Three Mistletoe Jumps,
Two Tinsel Tummy Holds,
A Nutcracker No-Seat Squat!
On the twelth day of fitness, my true love gave to me:
Twelve Jingle Jacks,
Eleven Pine Tree Climbers,
Ten Snowflake Push-offs,
Nine Reindeer Raises,
Eight Holiday Hip Lifts,
Seven North Pole Knee Bends,
Six Candy Cane Crunches,
Five Elf Star Bursts,
Four Frosty Lunges,
Three Mistletoe Jumps,
Two Tinsel Tummy Holds,
A Nutcracker No-Seat Squat!
Closing
Remember to have fun and fit in some physical activity with your family during this busy holiday season. Staying active together is a great way to spend quality time together while also instilling healthy habits. Happy holidays!
