The Ultimate Last Minute Holiday Gift

December 26, 2020

6

-

minutes warming up

15

-

20

minutes working out

Today's workout is done like the "12 Days of Christmas" song. There are a lot of movements today, so make sure to write them down so you can keep track.

Coaching

Do this workout live with an attentive and entertaining coach!

For Time

1 Around-the-world, each direction
2 Push-ups
3 Supermans
4 Pike Push-ups
5 Superman Ts
6 Kick-backs
7 Side Plank Hip Lifts, each side
8 Lunges, each side
9 Squats
10 Lateral Lunges, each side
11 Tabletop Hip Extensions
12 Reverse Plank Leg Lift

Complete this like the song.


Start with 1 Around-the-world
Then 2 Push-ups and 1 Around-the-world
Then 3 Supermans, 2 Push-ups and 1 Around-the-world
Etc...

Personalize It

Don't have the equipment or not sure what to do? Paid plans give you access to personalize the workout and the ability to talk with a coach. You'll also see an easy to follow checklist to get ready and a more detailed workout video.

🔓 Unlock for $19/mo

*Your membership plan does not include workout details, personalization options, the Get Ready checklist, or video demos. This app does not support purchasing. Memberships purchased from Gymparty can be used in this app.

Find a personalized option where you're able to move the with little to no rest.

Movement

Around-the-world:
- only go one direction, not both and alternate which way you go each round.

Push-ups:
- perform on knees.
- elevate your upper body on a surface, like chair or tabletop.
- elevate your upper body and perform on your knees (beginner friendly option)

Supermans:
- lift chest and thighs off the ground as high as possible if you can't fully get off the floor.

Pike Push-ups:
- perform 4-sec. Pike Hold.
- scale-up with Handstand Push-ups

Kick-backs:
-perform with upper body elevated on a surface, like chair or tabletop.

Side Plank Hip Lifts:
- perform a Side Plank Hold (toes or knees) for 7-sec. each side.

Lunges (both varieties):
- use a tabletop or surface to hold onto to help offset weight.

Squats:
- sit to a chair.
- scale up by adding weight

Tabletop Hip Ext:
- perform as Lying Glute Bridges.

Reverse Plank Leg Lifts:
- perform 12-sec. Reverse Plank Hold.

🤰 Mama Birds

1 Around-the-world or Halo, each direction
2 Elevated Push-ups or Elevated Plank Shoulder Taps
3 Supermans or Good-mornings
4 Pike Push-ups or Presses
5 Superman Ts or Sumo-stance Good-mornings
6 Kick-backs or Elevated Kick-backs
7 Side Plank Hip Lifts, each side
8 Step-ups or Step-overs, each side
9 Squats
10 Lateral Lunges, each side
11 Tabletop Hip Extensions
12 Reverse Plank Leg Lift

Have a question? Chat with your coach.

Get Ready

✅ Elevated surface for Around the World.

⏱ Clock set to stopwatch. Record your time!🎄

Warm-up

5 min. AMRAP
5 Kick-backs (Floor or Elevated)
5 Tuck Jumps / Standing Bicycles (🤰)
10 Sit-ups / 10 sec. Quadruped Pose (🤰)
10 Reverse Lunges, total
‍
Then,
2 Rounds, 10 steps each:
Walk on Toes
Walk on Heels

30-60 sec. each side/movement:
Long Lunge Stretch
Palms Up Child's Pose

See warm-up details
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The Ultimate Last Minute Holiday Gift

December 26, 2020

6

-

minutes warming up

15

-

20

minutes working out

Today's workout is done like the "12 Days of Christmas" song. There are a lot of movements today, so make sure to write them down so you can keep track.

Instructions, personalization options, and video demos are available for members only.

🔓 Unlock this Workout for Free

*Your membership plan does not include workout details, personalization options, or video demos. This app does not support purchasing. Memberships purchased from Gymparty can be used in this app.

2020-12-26 The Ultimate Last Minute Holiday Gift by Coach Janet

Movements

Dive into more details on the movements used in this workout. Ask your coach for personalization options if there is a movement in the workout that you are not comfortable performing.

Around-the-Worlds
Around-the-Worlds

Shoulder Stability + Inversion

Push-ups
Push-ups

Pushing Movements

Supermans
Supermans

Core Movements

Pike Handstand Push-ups
Pike Handstand Push-ups

Pressing Movements

Superman T
Superman T

Super Movements

Kick-backs
Kick-backs

Burpee Family

Air Squats
Air Squats

Squat Family