12 Days of Christmas

This is a Body Sculpting pattern from www.turnstep.com. (pattern 14772)

This is based on the "12 Days of Christmas" song. You can substitue other exercises if you don't have the same equipment. The class takes 60 minutes. As the intervals got longer, I made sure that they had 1 minute rest between each "day". Happy holidays! ~wkc

On the first day of Christmas, my true love gave to me:
1 30-second set of lunges (you can vary these to front, side, reverse, user choice, etc., throughout class)

On the second day of Christmas, my true love gave to me:
2 sets of pushups (8 reps each)
1 30-second set of lunges

On the third day of Christmas, my true love gave to me:
3 sets of dead rows (hinge forward, shoulders down and retracted, bring dumbbells to navel x8, stand, repeat twice)
2 sets of pushups (8 reps each)
1 30-second set of lunges

On the fourth day of Christmas, my true love gave to me:
4 exercises for shoulders (4 reps of each: standing military press, front raises, lateral raises, rear delts)
3 sets of dead rows
2 sets of pushups (8 reps each)
1 30-second set of lunges

On the fifth day of Christmas, my true love gave to me:
5 plie squat jumps: stand in wide plie position, pulse down for 4 counts, jump up and click heels, come right back down for pulses, repeat)
4 exercises for shoulders
3 sets of dead rows
2 sets of pushups (8 reps each)
1 30-second set of lunges

On the sixth day of Christmas, my true love gave to me:
6 bench dips
5 plie squat jumps
4 exercises for shoulders
3 sets of dead rows
2 sets of pushups (8 reps each)
1 30-second set of lunges

On the seventh day of Christmas, my true love gave to me:
7 single arm rows, switch arms
6 bench dips
5 plie squat jumps
4 exercises for shoulders
3 sets of dead rows
2 sets of pushups (8 reps each)
1 30-second set of lunges

On the eighth day of Christmas, my true love gave to me:
8 hamstring curls using stability ball: lie flat on floor, legs outstretched with heels on ball, lift hips and roll ball in/out x8
7 single arm rows, switch arms
6 bench dips
5 plie squat jumps
4 exercises for shoulders
3 sets of dead rows
2 sets of pushups (8 reps each)
1 30-second set of lunges

On the ninth day of Christmas, my true love gave to me:
9 triceps extensions (seated on bench, holding single weight overhead with both hands, elbows pointing front)
8 hamstring curls
7 single arm rows, switch arms
6 bench dips
5 plie squat jumps
4 exercises for shoulders
3 sets of dead rows
2 sets of pushups (8 reps each)
1 30-second set of lunges

On the tenth day of Christmas, my true love gave to me:
10 biceps curls
9 triceps extensions
8 hamstring curls
7 single arm rows, switch arms
6 bench dips
5 plie squat jumps
4 exercises for shoulders
3 sets of dead rows
2 sets of pushups (8 reps each)
1 30-second set of lunges

On the eleventh day of Christmas, my true love gave to me:
11 static leg presses (stand with right leg on bench, bring left leg up so knee is parallel to right knee, then touch floor behind bench--don't put any weight on lifting leg--good isolation workout! Switch)
10 biceps curls
9 triceps extensions
8 hamstring curls
7 single arm rows, switch arms
6 bench dips
5 plie squat jumps
4 exercises for shoulders
3 sets of dead rows
2 sets of pushups (8 reps each)
1 30-second set of lunges

On the twelfth day of Christmas, my true love gave to me:
12 medicine ball oblique twists: sit on floor, legs outstretch with slight bend in knee, lean back 45 degrees, holding med ball, twist from side to side, touching elbows to floor behind you, do 12 on each side; to make more difficult, lift legs up)
11 static leg presses
10 biceps curls
9 triceps extensions
8 hamstring curls
7 single arm rows, switch arms
6 bench dips
5 plie squat jumps
4 exercises for shoulders
3 sets of dead rows
2 sets of pushups (8 reps each)
1 30-second set of lunges



Added by ??? at 9:01 PM on Wednesday, December 22, 2004 EST. Add to favorites (view favorites)
From: Hanford, California (USA)
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