The annual Christmas is coming again. What gift do you want to receive? In addition to gifts from your friends or family, you can also prepare a gift for yourself! IFAST presents the "12 Days of Christmas Workout" for everyone, and it won't cost you a dime. Although this 12 Days of Fitness: Total Body Workout Challenge should count as 1 gift, it's 12 separate gifts to keep you motivated！
🎅IFAST 12 Days of Christmas Workout 🎄
Below, you'll find the 12-day Christmas workout. It's unrealistic to do a full-body exercise every day, so the exercises are a bit spread out and varied. This allows each muscle group to get some rest before performing another workout.
Most workouts target multiple muscle groups, but some single-body exercises also exist. It's just another way to give your muscles more rest, so you can continue challenging full-body workouts.
🏋The 12-Day Christmas Workout Plan Is:
Day 1: Butt and Abs
Day 2: Weight Cardio Workout
Day 3: Total Body Workout
Day 4: Lower Body Workout
Day 5: Abs Workouts
Day 6: Tricep Workout
Day 7: Total Body Workout
Day 8: Arms and Abs
Day 9: Legs and Butt
Day 10: HIIT Chest Workout
Day 11: Back and Shoulders
Day 12: All-In-One Workout
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Essentials About Some Christmas Workouts
Burpee combines a series of movements such as squats, push-ups and jumps, increasing the heart rate to nearly the maximum value of the human body in a short period.
- Stand upright with your feet shoulder-width apart and your arms hanging down naturally at your sides. This is the starting position for the action.
- Bend down and squat down, put your hands on the ground, jump your legs back and do push-ups simultaneously.
- While pushing up, jump your legs forward back to the starting position, then stand up and jump vertically, raising your arms overhead.
- Stand upright, hold a dumbbell in each hand, hang your arms naturally on both sides of your body, and keep your palms facing each other. Hold your head high and look straight ahead. This is the starting position for the action.
- Keeping the upper arms stationary, contract the biceps and curl the forearm upward while exhaling. Raise the dumbbells to shoulder height until the biceps are fully contracted. Rotate the wrist during the curl, so the palm ends up facing back.
- Pause at the top to feel the contraction of the biceps, and then return the dumbbell to the starting position while inhaling
Learn More: 5 Days Of Full Body Dumbbell Workout
Feet about twice shoulder width, toes pointing forward
When squatting until your thighs are parallel to the ground, your knees should align with your toes.
Keep your upper body as straight as possible and sit your hips back slightly as you squat.
Cross your hands on your chest.
The Goblet Squat helps correct squat form and power technique! It makes keeping your torso upright easier, reducing strain on your back. Very suitable for novice moves.
- Hold the dumbbells in both hands, place the dumbbells in front of your chest, draw your hands inward, and relax your shoulder blades. Feet hip-width apart, toes pointing forward (or slightly out), with an emphasis on keeping the knees in the same direction as the toes when squatting.
- Center the center of gravity of the body, raise the chest, raise the head, draw in the abdomen, and take a breath into the stomach.
- Bend your hips and knees, and squat down simultaneously. The depth of the squat depends on your joint flexibility and muscle flexibility. The reference standard is to naturally keep the spine neutral and squat to the lowest position!
- Feel the hip joint move backward (backward, sit down), and at the same time, bend the knees, do not move forward excessively, and keep the knees and toes in a straight line at all times!
Explosively alternate the position of your legs, bending the back by extending the leg and bringing the other foot with hip and knee flexion until the leg is straight on the toes. Repeat in an alternating fashion for 20-30 seconds. Return to the starting position, and repeat with your left leg.
Stand with your legs naturally, with your hands on top of your hips or by your sides.
Step your right foot forward enough that you want to make sure your right thigh is parallel to the ground as you squat down. You should be able to feel a stretch in your left hip at this point.
Push the heel of the right foot down, stand up with both feet, then take a step forward with the left foot, and repeat the above steps.
After walking 10-15 steps, turn back to the original starting position with lunges.
Russian Twist with Dumbbell
Lie on the floor with your calves crossed and your back flat. Your legs should be slightly bent at the knees. Twist your feet together for stability. Keeping your lower body still, lift your upper body, so the torso creates an imaginary V shape with your thighs. Your arms should be extended in front of you, perpendicular to your body, and clasped.
Focus on the waist and abdomen, and at the same time, the waist and abdomen contract and twist the right side of your body until your arms are parallel to the ground, and exhale simultaneously.
Hold the contracted second move back to the starting position while exhaling. Then move to the other side and perform the same movement on your right.
Dumbbell Pullover This action can train the pectoralis major and latissimus dorsi simultaneously, pulling the arm from the top of the head back to the side of the body so that the latissimus dorsi will participate in the action. However, when the body is performing this action at a horizontal level, the upper part of the pectoralis major will be involved, so Pullover becomes a training action that trains the latissimus dorsi and pectoralis major at the same time.
First of all, avoid using too much weight because when the arms are stretched horizontally, the shoulder joint cannot bear too much pressure, you can choose a weight of 12-15RM; second, the core must be tightened during the entire movement to keep the waist straight. If you feel weak in the abdomen, please stop training immediately.
Take your 12 Days of Christmas Workout to the next level with the 💪 IFAST Adjustable Dumbbells. If you can't lift weights or want to start with something simple, you can use everyday items as a substitute. You can follow IFAST on Pinterest, we will update many workout routines regularly.
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