This morning we did a workout based on the 12 Days of Christmas! At times it seemed like it might actually take 12 days to complete, and let me tell you, this one is not for the faint of heart.
The workout is to be completed just like the song, where you start with one, then go to two and back down to one, then 3, 2, 1, then 4, 3 ,2 , 1, and so on.
The workout goes like this:
On the first day of Christmas, my sick and twisted true love gave to me 1 minute in the plank pose.
On the second day of Christmas, my sick and twisted true love gave to me 2 minutes sprinting on the stationary bike, and 1 minute in the plank pose.
On the third day of Christmas, my sick and twisted true love gave to me 3 pull-ups, 2 minutes sprinting on the stationary bike, and 1 minute in the plank pose.
On the fourth day of Christmas, my sick and twisted true love gave to me 4 dips on the dip stand, 3 pull-ups, 2 minutes sprinting on the stationary bike, and 1 minute in the plank pose.
On the fifth day of Christmas, my sick and twisted true love gave to me 5 golden ring rows, 4 dips on the dip stand, 3 pull-ups, 2 minutes sprinting on the stationary bike, and 1 minute in the plank pose.
On the sixth day of Christmas, my sick and twisted true love gave to me 6 barbell thrusters, 5 golden ring rows, 4 dips on the dip stand, 3 pull-ups, 2 minutes sprinting on the stationary bike, and 1 minute in the plank pose.
On the seventh day of Christmas, my sick and twisted true love gave to me 7 push-ups, 6 barbell thrusters, 5 golden ring rows, 4 dips on the dip stand, 3 pull-ups, 2 minutes sprinting on the stationary bike, and 1 minute in the plank pose.
On the eighth day of Christmas, my sick and twisted true love gave to me 8 frog jumps, 7 push-ups, 6 barbell thrusters, 5 golden ring rows, 4 dips on the dip stand, 3 pull-ups, 2 minutes sprinting on the stationary bike, and 1 minute in the plank pose.
[At Day 8, Chris was heard exclaiming: "Oh my God! Jesus!"]
On the ninth day of Christmas, my sick and twisted true love gave to me 9 Russian kettlebell swings, 8 frog jumps, 7 push-ups, 6 barbell thrusters, 5 golden ring rows, 4 dips on the dip stand, 3 pull-ups, 2 minutes sprinting on the stationary bike, and 1 minute in the plank pose.
On the tenth day of Christmas, my sick and twisted true love gave to me 10 lunges, 9 Russian kettlebell swings, 8 frog jumps, 7 push-ups, 6 barbell thrusters, 5 golden ring rows, 4 dips on the dip stand, 3 pull-ups, 2 minutes sprinting on the stationary bike, and 1 minute in the plank pose.
On the eleventh day of Christmas, my sick and twisted true love gave to me 11 dip stand knee raises, 10 lunges, 9 Russian kettlebell swings, 8 frog jumps, 7 push-ups, 6 barbell thrusters, 5 golden ring rows, 4 dips on the dip stand, 3 pull-ups, 2 minutes sprinting on the stationary bike, and 1 minute in the plank pose.
On the twelfth day of Christmas, my sick and twisted true love gave to me 12 burpees, 11 dip stand knee raises, 10 lunges, 9 Russian kettlebell swings, 8 frog jumps, 7 push-ups, 6 barbell thrusters, 5 golden ring rows, 4 dips on the dip stand, 3 pull-ups, 2 minutes sprinting on the stationary bike, and 1 minute in the plank pose.
When it was all said and done, the totals were:
- 12 burpees
- 22 knee raises
- 30 lunges
- 36 KB swings
- 40 frog hops
- 42 pushups
- 42 thrusters
- 40 ring rows
- 36 dips
- 30 pull-ups
- 22 min on the bike
- 12 min in the plank position
The hardest part for me was holding the plank in the latter part of the workout — I switched between hands and knees. And with the volume, I used only the bar for thrusters (no additional weight), used a 16 kg KB, and did regressions when needed (e.g., negatives instead of strict pull-ups).
Here’s a photo of a sweaty and tired me after the workout was finished!
