Are you looking for a fun and challenging way to get fit this holiday season? Look no further than the 12 Days of Christmas Workout CrossFit challenge! This intense workout program combines traditional CrossFit exercises with high-intensity interval training (HIIT) for maximum results. In just 12 days, you can transform your body, improve your fitness level, and reach new heights of health and wellness.
Introduction to CrossFit
CrossFit is an intense form of functional fitness that incorporates weightlifting, calisthenics, and endurance activities. It involves performing complex movements such as Olympic lifts, box jumps, burpees, wall balls, and other explosive exercises at high intensity. The goal of CrossFit is to increase strength, power, agility, and overall fitness.
Understanding the Benefits of CrossFit Exercises
In addition to being incredibly effective at improving physical fitness, CrossFit exercises have numerous other benefits. They promote muscle growth and increased joint mobility, reduce stress levels, improve mental clarity and focus, boost energy levels, and help build self-confidence. What’s more, they can also be done in a group setting or solo, making them ideal for those who want to work out with friends or alone.
Getting Started with Your 12 Day Christmas Workout
Now that you understand the basics of CrossFit and its benefits, it’s time to get started on your own 12 Day Christmas Workout challenge. Here are some tips to ensure success:
- Make sure to warm up before each session; stretching helps prepare your muscles for the workout ahead.
- Take breaks whenever needed – rest periods between sets will allow your body to recover and maintain peak performance.
- Stay hydrated throughout the challenge by drinking plenty of water.
- Listen to your body – if something doesn’t feel right, take a break or modify the exercise accordingly.
Below is an outline of the 12 Days of Christmas Workout Challenge:
Day 1: Jump Rope Interval Training
Start off strong with jump rope intervals! Aim to complete 10 rounds of 30 seconds of jumping rope followed by 15 seconds of rest. Focus on keeping your form correct while trying to maximize your speed.
Day 2: Push Ups and Burpees
Continue building strength with push ups and burpees. Complete 5 sets of 10 push ups followed by 10 burpees. Rest for 60 seconds between sets.
Day 3: Squat Thrusts and Russian Twists
Push yourself even harder on day three with squat thrusts and Russian twists. Complete 4 sets of 20 squat thrusts followed by 30 Russian twists. Rest for 90 seconds between sets.
Day 4: Wall Sits and Planks
Test your endurance on day four with wall sits and planks. Start with 3 sets of 1 minute wall sits followed by 1 minute planks. Increase the duration of the holds every round until you can do 5 minutes per exercise without taking a break.
Day 5: Medicine Ball Slams and Mountain Climbers
Switch back to strength training on day five with medicine ball slams and mountain climbers. Complete 4 sets of 10 medicine ball slams followed by 40 mountain climbers. Rest for 60 seconds between sets.
Day 6: Glute Bridges and Step-Ups
Work your lower body on day six with glute bridges and step-ups. Perform 3 sets of 20 glute bridges followed by 30 step-ups (on each leg). Rest for 60 seconds between sets.
Day 7: Side Lunges and Resistance Band Pulls
Hit all the major muscle groups on day seven with side lunges and resistance band pulls. Do 4 sets of 20 side lunges followed by 15 resistance band pulls. Rest for 60 seconds between sets.
Day 8: TRX Hamstring Curls and V-Ups
Challenge yourself even further on day eight with TRX hamstring curls and V-Ups. Try to complete 3 sets of 20 TRX hamstring curls followed by 25 V-Ups. Rest for 90 seconds between sets.
Day 9: Hip Extensions and Shoulder Taps
Focus on balance and stability on day nine with hip extensions and shoulder taps. Attempt 4 sets of 20 hip extensions followed by 30 shoulder taps (on each side). Rest for 60 seconds between sets.
Day 10: Kettlebell Swings and Skaters Jumps
Push through the halfway mark with kettlebell swings and skaters jumps. Complete 5 sets of 10 kettlebell swings followed by 15 skaters jumps. Rest for 60 seconds between sets.
Day 11: Bulgarian Split Squats and Sit-Ups
Keep your heart rate elevated on day eleven with Bulgarian split squats and sit-ups. Execute 4 sets of 20 Bulgarian split squats followed by 25 sit-ups. Rest for 90 seconds between sets.
Day 12: Partner Leg Throws and Jump Squats
Finish strong with partner leg throws and jump squats! Aim to complete 5 sets of 15 partner leg throws followed by 10 jump squats. Rest for 60 seconds between sets.
By following this program closely, you can expect amazing results after just 12 days! Not only will you feel fitter, stronger, and healthier but you’ll also have built up great momentum that you can use to keep pushing forward into 2021! And don’t forget – share your progress online using #12daysofchristmasworkoutcrossfit so others can see how awesome you’re doing!
To conclude, the 12 Days of Christmas Workout CrossFit challenge is perfect for anyone looking for an intense yet rewarding way to kickstart their fitness goals this holiday season! With a combination of CrossFit exercises, HIIT workouts, and targeted core strengthening routines, you can be well on your way to reaching your New Year’s resolutions in no time!