12 Days of Fitness

12 Days of Fitness Challenge!!!!

If you don’t know what to do during the holiday break, do this whole workout once a day. It will get your heart rate up for sure! If you had fun with this challenge and want to step it up for the New Year please email me here so we can get you in my January accountability group!

Start singing and getting your sweat on! You can do this challenge 2 different ways. You can go straight to the full 12 Days of Fitness song at the end of this post and do the entire workout song each day. OR you can gradually add on to the song each day so you learn each move and gain strength. 

 

Day 1

• “On the first day of Fitness my coach Melissa gave to me!!!!
• A 1 minute plank for my belly.”
• **Start out strong and modify when needed! You can do it up with your arms straight, or if you wrists cannot handle that, move down to your elbows.  To modify drop to your knees but hold that core strong and straight.

 

Day 2

• “On the second day of fitness my coach Melissa gave to me…..
• 2 push up jacks,
• And a 1 minute plank for my belly.”
• **If you cannot do the push up jack, just do two regular push ups. Get on your knees if needed. 

 

Day 3

• “On the third day of fitness my coach Melissa gave to me…..
• 3 squat thrusts,
• 2 push up jacks,
• And a 1 minute plank for my belly.”
• *This is very similar to a burpee, there is just no push up at the bottom or jump at the end.

 

Day 4

• “On the fourth day of fitness my coach Melissa gave to me…..
• 4 tricep dips,
• 3 squat thrusts,
• 2 push up jacks,
• And a 1 minute plank for my belly.”

 

Day 5

• “On the fifth day of fitness my coach Melissa gave to me…..
• 5 boxing punches,
• 4 tricep dips,
• 3 squat thrusts,
• 2 push up jacks,
• And a 1 minute plank for my belly.”

 

Day 6

• “On the sixth day of fitness my coach Melissa gave to me…..
• 6 knees to elbows,
• 5 boxing punches,
• 4 tricep dips,
• 3 squat thrusts,
• 2 push up jacks,
• And a 1 minute plank for my belly.”
• *Alternate knees and elbows as you do the six.

 

Day 7

• “On the seventh day of fitness my coach Melissa gave to me…..
• 7 supermans a flying,
• 6 knees to elbows,
• 5 boxing punches,
• 4 tricep dips,
• 3 squat thrusts,
• 2 push up jacks,
• And a 1 minute plank for my belly.”

 

Day 8

• “On the eighth day of fitness my coach Melissa gave to me…..
• 8 legs a lunging,
• 7 supermans a flying,
• 6 knees to elbows,
• 5 boxing punches,
• 4 tricep dips,
• 3 squat thrusts,
• 2 push up jacks,
• And a 1 minute plank for my belly.”
• *Alternate four lunges for each leg.

 

Day 9

• “On the ninth day of fitness my coach Melissa gave to me…..
• 9 sets of high knees,
• 8 legs a lunging,
• 7 supermans a flying,
• 6 knees to elbows,
• 5 boxing punches,
• 4 tricep dips,
• 3 squat thrusts,
• 2 push up jacks,
• And a 1 minute plank for my belly.”
• *One set is each knee up once. I couldn’t do high knees when I first started a year ago. I seriously had never worked out those muscles before.  You got this!!

 

Day 10

• “On the tenth day of fitness my coach Melissa gave to me…..
• 10 speed skaters,
• 9 sets of high knees,
• 8 legs a lunging,
• 7 supermans a flying,
• 6 knees to elbows,
• 5 boxing punches,
• 4 tricep dips,
• 3 squat thrusts,
• 2 push up jacks,
• And a 1 minute plank for my belly.”

 

Day 11

• “On the eleventh day of fitness my coach Melissa gave to me…..
• 11 calf raises,
• 10 speed skaters,
• 9 sets of high knees,
• 8 legs a lunging,
• 7 supermans a flying,
• 6 knees to elbows,
• 5 boxing punches,
• 4 tricep dips,
• 3 squat thrusts,
• 2 push up jacks,
• And a 1 minute plank for my belly.”

 

Day 12

• “On the twelfth day of fitness my coach Melissa gave to me…..
• 12 mountain climbers,
• 11 calf raises,
• 10 speed skaters,
• 9 sets of high knees,
• 8 legs a lunging,
• 7 supermans a flying,
• 6 knees to elbows,
• 5 boxing punches,
• 4 tricep dips,
• 3 squat thrusts,
• 2 push up jacks,
• And a 1 minute plank for my belly.”

Here is our family doing the 12 Days of Fitness for you! We sure love this fun tradition each year. All of these moves were gathered from other versions I found when googling. This is just the version I felt went with the song well. I would love to know how your family enjoyed the song and doing it together over the holidays. 🙂

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