12 Days of Total Gym “Fit-mas” Challenge



The 12 days leading up to December 25th are always hectic with preparing cookies, decorating to make things look festive, and this year, a lot of online shopping! You can stay in the spirit of the season by getting your sweat on with this fun workout challenge!

Turn up your holiday tunes and get ready to sweat along to a 12 Days of “Fit-mas” Workout!

THE 12 DAYS OF FIT-MAS

The Ultimate Holiday Workout Challenge. The 12 Days of Fit-mas is a progressive workout challenge designed to fit into a busy holiday schedule! The workout is quick, effective, and powerfully packaged to challenge your entire body.

Let’s get into the “fit-mas” spirit and sweat it out!

DIRECTIONS

Holiday time is busy for sure, so you have three options based on your fitness personality on how you can perform this workout.

Option 1: The List Maker… check it twice

[You are a planner and will schedule in a new move a day leading up to Christmas]

• We all are familiar with the infamous tune, ’12 Days of Christmas’. Perform this workout just like the song!
• Starting at ‘your 1st day of Christmas’, add the following moves into your standard workout every day until Christmas.
• 'Build up’ to completing the entire 12 days of moves as one big circuit on Christmas Day.
• Example: ‘Day 1’: 1Minute Plank Hold, ‘Day 2’: 2 Push-Up, 1 Minute Plank Hold, ‘Day 3’: 3 Tricep Dips, 2 Push-Ups, 1Min Plank Hold…. And so on.

Option 2: The Elf on the Shelf

[You will find time when you can, but it might not be on consecutive days]

• You could replace your standard workout by performing the entire list in order with the accompanying reps for a complete “fit-mas” challenge.
• Repeat the entire workout as many times as you’d like leading up to Christmas.
• Example: 1 Minute Plank Hold, 2 Push Ups, 3 Tricep Dips, 4 Leaping Lunges, and so on… (this would be your day 12 of option 1)

Option 3: The Santa Challenge

[You are ready to take on the whole challenge with Santa’s entire bag of goods!]

• If your 12 days of Christmas has gotten too busy to count down, just go for it and perform the the entire list of moves for a complete circuit workout.
• Perform all 12 exercises as an add on to the previous exercise until you have completed all 12 moves.
• Example: 1 Minute Plank Hold, then 2 Push Ups, RETURN TO THE BEGINNING AND ADD ON, 1 Minute Plank Hold, 2 Push Ups, 3 Tricep Dips, THEN BACK TO THE BEGINNING, 1 Minute Plank Hold, 2 Push Ups, 3 Tricep Dips, 4 Leaping Lunges… I think you get Santa’s Challenge! Continue adding on until you’ve completed all 12 moves.

PRE-POST WORKOUT

As with any movement session, be sure to perform a quick warm-up prior to your workout and end your sweat ‘sesh’ with a few stretches to recover your muscles.

ACCESSORIES NEEDED

• Squat Stand & Cables

SET UP

• Start with a low - medium incline based on your fitness level.
• No accessories attached.

REPS

Perform the number of reps listed that equates to each exercise listed.

Drums Please…
On the 1st day of “fit-mas”, my Total Gym Trainer gave to me…

DAY

1 Minute Plank Hold (decline for advanced)
2 Push Ups (decline for advanced)
3 Tricep Dips (open GB for advanced)
4 Leaping Lunges
5 Sleigh Pulls (aka: surfer row)Attach Cable & Low-Medium Incline.
6 Snow Angels (aka: prone arm sweeps)
7 Soldier Shoulders (front & lateral raises +crunch)
8 Top Gun Curls
9 Bootie Presses (R & L) (Attach Squat Stand & Medium Incline)
10 Rockette Bridges (R & L)
11 Squat & Cookie Crunch
12 Star Jacks

Be sure to check out the demonstration video to see how these exercises are performed on your Total Gym!

On Christmas Day, once you’ve completed the entire“Fit-mas” challenge, you can reward your efforts by kicking back and sipping on something festively tasty. https://totalgymdirect.com/total-gym-blog/drink-this-sweat-off-that

Cheers to you and your holiday spirit! May your body feel merry and light!

X Maria

Maria Sollon

Maria Sollon Scally MS, CSCS holds a Master’s Degree in Performance Enhancement/Injury Prevention and Kinesiology. She has obtained numerous certifications in various areas of fitness and is a national conference presenter. Maria specializes in Pilates, Performance Coaching, and Corrective Exercise Techniques and Kettlebells. She is the creator of the Plyo Pilates Method and has developed a series of amazing workout DVDs. She is a Master Trainer for Total Gym, Resist-a-Ball, Body Blade, Peak Pilates, Kettle Bell Concepts and is a freelance writer for Fitness accredited magazines, newsletters, and fitness blog sites. Maria demonstrates her knowledge each day and uses her dynamic creativity throughout her specialized line of work.http://www.groovysweat.com http://www.groovysweatstore.com (purchasable workout videos) http://www.youtube.com/groovysweat (workout clips)

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