Workout: 12 - 26 and Merry Christmas!

Time: 45 minutes

Equipment Needed: Bench or Chair

Warm Up: 5 - 10 minutes

Set #1:

Go through the following set 2 times.

• 26 Double Crunch

• 26 Power Jacks

• 26 Overhead Triceps Press

• 26 Squat with Punches

• 26 Dips

• 26 Split Lunges (total)

• 26 Inchworms

• 26 Pull-Overs

• 26 Mountain Jumpers

• 26 Lateral Leg Raises

• 26 Arnold Presses

• ½ mile Run

• Repeat

Core Work:

How long can you hold a plank? Max out, hold it for as long as you can.

Cool Down and Stretch: 5 - 10 minutes

Workout by: Saara Haapanen

Photo Credit: Canva by MilanMarkovic from Getty Images

Workout: The 12 Days of Fitness

Time: 45 - 60 minutes

Equipment Needed: Smile

Warm Up: 5 - 10 minutes

Round 1:

Perform the exercises below the same way the song goes. 1st day of Christmas, perform the first day of fitness exercise. Then add the 2nd day of fitness exercise and then repeat the 1st days exercise. Continue to add the day (exercise) and descend down to 1st day until you reach the 12th day of fitness.

• 1st Day of Fitness: 1 Dive Bombers

• 2nd Day of Fitness: 2 Tuck Jumps (on ground)

• 3rd Day of Fitness: 3 Floppy Burpees

• 4th Day of Fitness: 4 Box Jumps

• 5th Day of Fitness: 5 Bench Dips

• 6th Day of Fitness: 6 Squats with Calf Raise

• 7th Day of Fitness: 7 Burpees

• 8th Day of Fitness: 8 Fast Pace/Pulse Lunges (each side)

• 9th Day of Fitness: 9 Arnold Presses

• 10th Day of Fitness: 10 Jump Squats

• 11th Day of Fitness: 11 Push-Ups

• 12th Day of Fitness: 12 Frog Jumps

2 - 3 minutes Rest

Round 2:

Same as above for Abs.

• 1st Day of Fitness: 1 Deck Squat

• 2nd Day of Fitness: 2 V-Ups

• 3rd Day of Fitness; 3 Quadruped (each side)

• 4th Day of Fitness: 4 Spiderman Plank (each side)

• 5th Day of Fitness: 5 Bench Crunches

• 6th Day of Fitness: 6 Jack Knife (eacch leg)

• 7th Day of Fitness: 7 Knees to Elbows

• 8th Day of Fitness: 8 Side Planks with Dip (each side)

• 9th Day of Fitness: 9 Sea Turtles

• 10th Day of Fitness: 10 Bicycles (each leg)

• 11th Day of Fitness: 11 Coffins

• 12th Day of Fitness: 12 Opposite Hand/Opposite Leg

Cool Down and Stretch: 5 - 10 minutes

Workout by: Saara Haapanen

Photo Credit: Canva by razyph from Getty Images

Workout: Jingle “Bells”

Time: 45 - 60 minutes

Equipment Needed: Kettlebells or Dumbbells and a Stopwatch

Warm Up: 5 - 10 minutes

Perform the following 3 exercises for 60 seconds each, repeat, and after the 2nd round, move to the next set of 3 exercises. Rest 1 - 2 minutes after each set.

1st Set:

• 60 sec Chest Flys with Weights

• 60 sec Bench Press with Weights

• 60 sec Frog Jumps

• Repeat

Rest 1 - 2 minutes

2nd Set:

• 60 sec Squat with Weights

• 60 sec Squat with Overhead Press with Weights

• 60 sec Jump Squats

• Repeat

Rest 1 - 2 minutes

3rd Set:

• Bent-over Rows

• Hip Bridges

• Lateral Tap Downs

• Repeat

Rest 1 - 2 minutes

4th Set:

• Walking Lunges with Side Twist

• Stiff Legged Deadlifts

• Jump Lunges

• Repeat

Rest 1 - 2 minutes.

5th Set:

• Skull Crushers

• Kickbacks

• Floor Jacks

• Repeat

Rest 1 - 2 minutes.

6th Set:

• Bicycle Crunches

• Flutter Kicks

• Floor Jacks

• Repeat

Rest 1 - 2 minutes

Cool Down and Stretch: 5 - 10 minutes

Workout by: Saara Haapanen

Photo Credit: Canva by vitapix from Getty Images Signature

Workout: Deck of Christmas

Time: 45 - 60 minutes

Equipment Needed: Deck of Cards

Warm Up: 5 - 10 minutes

Perform the exercises stated for each card of the deck. For example: flip a 10, perform 10 snow angels. Flip over a Queen and perform 1 minute of Butt Kicks. Rest as needed.

• 2 - Floor Jacks

• 3 - Suicide Push-Ups (each side)

• 4 - Donkey Kicks (each side)

• 5 - Lunge with Leg on Bench (each leg)

• 6 - Hindu Squats

• 7 - Cross-Over Mountain Climbers (each leg)

• 8 - V-Jumps

• 9 - ¼ mile Run

• 10 Snow Angels

• Jack - 1 minute of Jumping Jacks

• Queen - 1 minute of Butt Kicks

• King - 1 minute of Mountain Climbers

• Ace - 1 minute of Bear Crawl

Cool Down and Stretch: 5 - 10 minutes

Workout by: Saara Haapanen

Photo Credit: Canva by Prostock-studio

Workout: Upper Body Tabata with a Twist!

Time: 45 - 60 minutes

Equipment Needed: A Stopwatch and a Dumbbell / Kettlebell / Medicine Ball

Warm Up: 5 - 10 minutes

Tabata Style:

Perform the following seats Tabata style BUT with 3 exercises for a total of 4 sets, 6 minutes. Rest 1 minute between each set or longer depending on your fitness level.

Set #1:

• 20 seconds Uneven Push-Ups - right hand has a dumbbell, kettlebell, or medicine ball under it 

• 10 seconds Rest

• 20 seconds Uneven Push-Ups - left hand has  dumbbell, kettlebell, or medicine ball under it

• 10 seconds Rest

• 20 seconds Snow Angels

• 10 seconds Rest

Repeat for 4 total sets. Rest 1 minute.

Set #2:

• Bent-Over Rows - right arm

• Bent-Over Rows - left arm

• Tuck Jumps - ground ones

Set #3:

• Squat with Overhead Press - right arm

• Squat with Overhead Press - left arm

• Jump Squats

Set #4:

• Bicep Curls in a Squat

• Bench Dips

• Ski Jumps

Set #5:

• Windmills - right side

• Windmills - left side

• Plank with Butt Kicks

Set #6:

• Pullover Sit-Ups

• Russian Twists

• Floppy Burpees

Finisher: 

Complete 1 minute of Mountain Climbers as a finisher.

Cool Down & Stretch: 5 - 10 minutes

Workout by: Saara Haapanen

Photo Credit: Canva by wilpunt from Getty Images Signature

Workout: Climb Baby Climb!

Time: 45 - 60 minutes

Equipment Needed: Dumbbells and a Stopwatch

Warm Up: 5 - 10 minutes

Round 1:

Perform 1 rep of each exercise below, then 2 reps of each exercise, 3 reps, all the way up to 8! Rest as needed.

• Floppy Burpees

• Russian Twists

• Push-Ups

• Reach Lunges - rep count is for both sides

Rest 2 - 3 minutes.

Round 2:

Perform the following exercises for 30 seconds each - resting 1- seconds between each exercise. After completing all the exercises for 30 seconds, rest 1 - 2 minutes. Then have them perform the same exercises for 45 seconds each, then 60 seconds each, and then 1:15 each/ Include 1 - 2 minutes rest between each set.

• Spiderman Plank

• Hindu Squats

• Plank 

• Squat with Alternating Lateral Leg Raises and Overhead Presses

• T-Push-Ups

• Jump Lunges

Example:

• 30 seconds Spiderman Plank

• 10 seconds Rest

• 30 seconds Hindu Squats

• 10 seconds Rest

• 30 seconds Plank

• 10 seconds Rest

• 30 seconds Squat with Alternating Lateral Leg Raises and Overhead Presses

• 10 seconds Rest

• 30 seconds T-Push-Ups

• 10 seconds Rest

• 30 seconds Jump Lunges

Rest 1 - 2 minutes and repeat for 45 seconds each, then 60 seconds each, and finish with 1:15 each.

Finisher:

Complete 60 seconds of each of the following exercises.

• 60 seconds Lateral Tap Downs

• 60 seconds Butt Kicks

• 60 seconds Burpees

Cool Down & Stretch: 5 - 10 minutes

Workout by: Saara Haapanen

Photo Credit: Canva by Drazen_from Getty Images Signature

Workout: Double Trouble

Time: 45 - 60 minutes

Equipment Needed: Weights (recommended) and a Stopwatch

Warm Up: 5 - 10 minutes

Perform the following exercises for 60 seconds of work and 15 seconds of rest. Complete all exercises in round 1, rest for 2 - 3 minutes, and then complete all of the exercises in round 2. 

Round 1:

• 60 seconds Dumbbell or Kettlebell Swings

• 15 seconds Rest

• 60 seconds Goblet Squats

• 15 seconds Rest

• 60 seconds Pullover Sit-Ups

• 15 seconds Rest

• 60 seconds Windmills - right side

• 15 seconds Rest

• 60 seconds Windmills - left side

• 15 seconds Rest

• 60 seconds Burpees with a High Pull at the Top

• 15 seconds Rest

• 60 seconds Squat with Overhead Presses

• 15 seconds Rest

• 60 seconds Alternating Step-Up Kickbacks

• 15 seconds Rest

• 60 seconds Bicep Curl into (over the head) Triceps Extension

• 15 seconds Rest

• 60 seconds Plank

Rest 2 - 3 minutes.

Round 2:

• 60 seconds Stiff-Legged Deadlifts

• 15 seconds Rest

• 60 seconds Quick / Pulse Squats

• 15 seconds Rest

• 60 seconds Coffin Sit-Ups

• 15 seconds Rest

• 60 seconds Oblique Crunches - right side

• 15 seconds Rest

• 60 seconds Oblique Crunches - left side

• 15 seconds Rest

• 60 seconds V-Jumps

• 15 seconds Rest

• 60 seconds Wall Sits

• 15 seconds Rest

• 60 seconds Hip Bridges

• 15 seconds Rest

• 60 seconds Bench Dips

• 15 seconds Rest

• 60 seconds Plank

Finisher:

¼ - ½ mile gentle run.

Cool Down & Stretch: 5 - 10 minutes

Workout by: Saara Haapanen

Photo Credit: Canva by studioroman

Workout: Partner Tabatas

Time: 45 - 60 minutes

Equipment Needed: A Partner (optional), Box / Bench, and Dumbbells

Warm Up: 5 - 10 minutes

How to Tabatas:

Find a partner for the following Tabata Exercises. One partner can do one exercise for 20 seconds while the other one performs the other exercise for 20 seconds. Rest 10 seconds and then switch exercises. After you have completed 4 minutes (8 sets), rest for 1-2 minutes and then move to the next set. This will take the entire workout. If you don’t have a partner, just alternate through the exercises.

Example:

The 2 Tabata Exercises are Box Jumps and Skull Crushers.

• 20 seconds Partner #1: Box Jumps and Partner #2: Skull Crushers

• 10 seconds Rest or Transition Time

• 20 seconds Partner #1: Skull Crushers and Partner #2: Box Jumps

• 10 seconds Rest or Transition Time

• Repeat for 4 minutes total (8 sets - 4 of each exercise)

• Rest 1 - 2 minutes before moving onto the next set.

Tabatas:

• Set #1: Box Jumps and Skull Crushers

• Set #2: Split Squats (right foot on the bench the whole set) and Jump Squats

• Set #3: Step-Ups with Lateral Leg Raise (right foot on the bench the whole set) and Floor Jacks

• Set #4: Bent-Over Rows and Burpees

• Set #5: Split Squats (left food on the bench the whole set) and Jump Squats

• Set #6: Step-Ups with Lateral Leg Raise (left foot on the bench the whole set) and Floor Jacks

• Set #7: Knee Lifts with Overhead Press and Bench/Chair Dips

• Set #8: Plank and Cross-Over Mountain Climbers

Finisher:

Together, complete the following for 2 minutes (4 sets).

• 20 seconds Butt Kicks

• 10 seconds Rest

Cool Down & Stretch: 5 - 10 minutes

Workout by: Saara Haapanen

Photo Credit: Canva by FamingoImages from Getty Images

Workout: Multiples of Fives

Time: 45 - 60 minutes

Equipment Needed: Dumbbells

Warm Up: 5 - 10 minutes

Complete 2 Sets:

Perform the following exercises for the stated number of reps. Rest as needed. Once completed, rest 3 minutes and REPEAT!

• 35 Squat Pulse / Quick Squats

• 30 V-Jumps

• 25 Skull Crushers

• 20 Renegade Rows - 20 each side

• 15 Windmills - 15 each side

• 10 Arnold Presses - Standing on one leg

• 5 Pullover Sit-Ups

• 50 Crossover Mountain Climbers

• 50 Snow Angels

• 50 Jump Ropes

• 50 Jump Squats

Rest 3 minutes and REPEAT!

Complete 5 Sets:

Perform the following 2 exercises for 10 reps each for 5 total sets.

• 10 Jack Knife - left leg

• 10 Bicycle Crunches

• 10 Jack Knife - right leg

• 10 Bicycle Crunches

Repeat for 5 total sets.

Cool Down & Stretch: 5 - 10 minutes

Workout by: Saara Haapanen

Photo Credit: Canva by Syda Productions 

Workout: Dirty Dozens

Time: 45 - 60 minutes

Equipment Needed: Dumbbells

Warm Up: 5 - 10 minutes

Complete 5 Sets:

Perform the following 4 exercises for the stated number of reps and repeat for 5 total sets.

• 5 Deck Squats

• 10 Squats

• 5 Push-Ups

• 10 3” Lunges - 10 each leg

Repeat x5 total sets.

Rest 2 - 3 minutes.

Dirty Dozens:

Perform the dirty dozens. Perform the 2 exercises and complete 12 reps of each, then 11 reps of each, then 10 reps of each, and etc… all the way down to 1. There are 3 different seats. Rest 2 minutes between each set.

Set #1:

• One-Legged Deadlifts on Each Leg

• Jump Squats

Rest 2 minutes.

Set #2:

• Frog Jumps

• Spiderman Plank on Each Leg (12 left, 12 right, 11 left, 11 right, etc…)

Rest 2 minutes.

Set #3:

• Tricep Kickbacks on Each Arm

• One-Arm Bicep Curls on Each Arm 

Rest 2 minutes

Cardio Finisher:

• 25 Floor Jacks

• 25 Power Jacks

• 25 Regular Jacks

• 25 Butt Kicks

Rest 2 minutes.

Ab Finisher:

Complete 2 - 3 sets of the following exercises.

• 20 Mountain Climbers

• 10 Reverse Crunches

• 20 Body Saw

• 10 Russian Twist

¼ Mile Easy Run.

Cool Down & Stretch: 5 - 10 minutes

Workout by: Saara Haapanen

Photo Credit: Canva by SerhiiBobyk