12 Days of Christmas Workout

December 23, 2022

5

-

7

minutes warming up

25

-

28

minutes working out

On the first day of Christmas
My true love sent to me
A workout with Gymparty!

Today's workout will help if you know the Twelve Days of Christmas song.

You'll start with 1 Push Press, then 2 Front Squats + 1 Push Press, then 3 Hang Power Cleans + 2 Front Squats + 1 Push Press, etc until you get to the last round which would be 12 Burpees + 11 Rotational Planks + 10 Mountain Climbers...etc all the way down to 1 Push Press.

Yikes! Merry Fitmas, ya filthy animals!

Coaching

Do this workout live with an attentive and entertaining coach!

For Time

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.

Push Press/Hang Power Cleans/Deadlifts/Bent Rows
💪/🤰 option to perform with weight only in one arm, other arm is free, switching sides each round.

Front Squat/Lunges
💪/🤰 option to perform without weight.

Renegade Rows
💪 perform on knees.
🤰 perform Split-stance Rows, total.

Pike Outs
Options: option to perform with legs straight or bent knees when they come in underneath you.
💪/🤰 perform Pike Hold, seconds.

Push-ups
💪/🤰 perform Elevated Push-ups.

Mountain Climbers
💪/ 🤰 perform Elevated Mountain Climbers.

Rotational Plank
Options: option to have bottom/rotating leg not touch or touch the ground at each turn.
💪 perform Arms-only Rotational Plank.
🤰 perform Elevated Arms-only Rotational Plank.

Burpees
💪 perform Kick-backs.
🤰 perform Weighted Swings.

Equipment
Press/Squat/Clean/Lunge/Row/Deadlift: barbell, dumbbells, kettlebells, backpack, jugs of water.
Renegade Rows: two single weights like dumbbells, kettlebells → only have one weight? Perform 5 reps on one side, then switch to the other side.

Have a question? Chat with your coach.

Get Ready

✅ Two weights for all of the things

‍

Warm-up

12-9-6-3
Deadlift
Strict Press
Tuck Jumps

*Option to add load and distance/difficulty each round.

Then,
1-min. Downward Dog Pose

Mamas
12-9-6-3
Deadlift
Strict Press
Swings (chest level)

See warm-up details
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12 Days of Christmas Workout

December 23, 2022

5

-

7

minutes warming up

25

-

28

minutes working out

On the first day of Christmas
My true love sent to me
A workout with Gymparty!

Today's workout will help if you know the Twelve Days of Christmas song.

You'll start with 1 Push Press, then 2 Front Squats + 1 Push Press, then 3 Hang Power Cleans + 2 Front Squats + 1 Push Press, etc until you get to the last round which would be 12 Burpees + 11 Rotational Planks + 10 Mountain Climbers...etc all the way down to 1 Push Press.

Yikes! Merry Fitmas, ya filthy animals!

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.

2022-12-23 12 Days of Christmas Workout 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.

Push Presses
Push Presses

Press Family

Front Squats
Front Squats

Squat Family

Hang Power Cleans
Hang Power Cleans

It's All in the Hips

Weighted Lunges
Weighted Lunges

🍑 Movements

Bent Over Rows
Bent Over Rows

Pulling Movements

Deadlifts
Deadlifts

Hammies

Pike-Outs
Pike-Outs

Burpee Family

Push-ups
Push-ups

Pushing Movements

Renegade Rows
Renegade Rows

Pulling + Core Movements

Mountain Climbers
Mountain Climbers

Mountain Climber Family

Rotational Planks
Rotational Planks

Core + Shoulder Stability

Burpees
Burpees

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