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360 Fitness

Time to blow your mind.

This workout wasn’t created for you to help burn off any extra treats you eat.

Although, it will definitely help you with that.

It was created to help improve the QUALITY of your life.

You already know how it works.

Exercise can help you sleep better, cut your stress levels and boost your immunity (all big issues this time of the year!).

That’s not even mentioning all the other healthy benefits … like helping to reduce your risk of developing heart disease, type 2 diabetes and some types of cancer.

Quick and intense workouts (like the one that’s about to be shared with you) have the added bonus of giving you all those benefits without taking a lot of time.

Family Time Alert.

If you have family around, get them to join you in this workout. This holiday-themed workout makes it so much fun!

It’s a “ladder” workout, done to the format of the song “The 12 Days of Christmas.”

Every round, you add a new exercise, and you do that exercise for the number of reps it would be for the day it represents in the song.

So, for round 1, you would do 1 squat thrust, and then for round 2 you would do 2 squats + 1 squat thrust, day 3 would be 3 push-ups + 2 squats + 1 squat thrust … all the way to day 12, when you would do the whole thing from day 12 through day 1.

12 Days of Fitness Workout

Warm up with 5-10 minutes of light cardio … walking in place, treadmill, etc., and light stretches (leg swings, arm circles, etc.)

1 Squat thrust (burpee with no push-up)
2 Squats
3 Push-ups
4 Speed skaters
5 Plank shoulder taps
6 High knees (each side)
7 Ab bicycles
8 Lunges
9 Crunches
10 Mountain climbers
11 Russian twists
12 Jumping Jacks

Be sure to cool down with some light movement (walking, stretching, etc.) to bring your heart rate down.

It’s a fun way to get a little movement in, and also spend time with your friends or family.

Make it an amazing and fit day!

REFERENCES:
If you need visual references for the exercises above, here are some examples:

Squat thrust (burpee with no push-up) – www.youtube.com/watch?v=GP2CxUk079I
Squats – www.youtube.com/watch?v=C_VtOYc6j5c
Push-ups (can also be done on knees vs. toes) – www.youtube.com/watch?v=_l3ySVKYVJ8
Speed skaters – www.youtube.com/watch?v=KOTEyGY93OY
Plank with Shoulder Tap – www.muscleandfitness.com/training/workout-routines/alternating-shoulder-taps
High knees – www.youtube.com/watch?v=QIwxSeKpHtI
Ab bicycles – www.youtube.com/watch?v=tK-bVIj2xZ0
Lunges – www.youtube.com/watch?v=6RVu-R9bS7w
Crunches – www.youtube.com/watch?v=Xyd_fa5zoEU
Mountain Climbers – www.muscleandfitness.com/workouts/abs-and-core-exercises/videos/mountain-climber
Russian Twist (can be done unweighted) – www.youtube.com/watch?v=LlccOWys8IU
Jumping Jacks (shows variations) – www.youtube.com/watch?v=UpH7rm0cYbM

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