12 Days of Fitness Routines
There are exercise routines
Well, we all know the song: ‘On the first day of Christmas, my true love gave to me, a partridge in a pear tree,’ and so on and so on. Well, this version replaces ‘ladies dancing’ and ‘maids a milking’ with ‘exercisers a lunging.’
The exercises are as follows:
1 fifteen second plank, 2 clapping push-ups, 3 sit-ups, 4 squats, 5 knee raises, 6 lunges, 7 jumping jacks, 8 upper body twists, 9 push-ups, 10 burpees, 11 hip raises, 12 standing calf raises.
How does it work?
The general idea is this: You build your exercises layer by layer in the same way the song does.
On the first day of Fitness, a trainer gave to me, 1 fifteen second plank.
On the second day of Fitness, a trainer gave to me, 2 clapping push-ups and 1 fifteen second plank.
On the third day of Fitness, a trainer gave to me, 3 sit-ups, 2 clapping push-ups and 1 fifteen second plank.
Try as you might, it doesn’t quite work as well as the original lyrics. It does, however, work extremely well as a short, sharp Christmas cake remover.
We’ve deliberately given you fairly familiar ones to save a lot of Googling and messing around. But just in case there are any you’re not sure of, here are quick overviews of each.
Plank: It’s basically a push-up stance, but on your elbows, with your shoulders stacked directly over the elbows, back straight, legs straight, toes pointed. Hold for 15 seconds.
Clapping push-up: A round of applause if you’re still clapping them out on the 12th day of your routine, this is a normal push-up with one difference: push up as hard and possible and clap your hands fast before slapping them back in the original position and down again.
Sit-ups: On your back, knees bent, arms across chest, raise your upper body until your elbows touch your thighs.
Squats: Hips back, back straight, squat to a horizontal upper leg keeping your knees in line with your feet.
Knee raises: Basically a high knee march. Raise your right knee to your left elbow, your left knee to your right elbow. That’s one.
Lunges: Upper body straight, step/lunge forward until both knees are at around 90 degrees.
Star jumps: Start feet together, arms at sides. Jump to a wide foot position, arms overhead. That’s one.
Russian Twist: Sit with our torso leaning back at a 45 degree angle, knees bent, and your feet elevated off the ground. From this starting position rotate your shoulders to the left and right in a twisting motion.
Push-ups: Hands slightly wider than your shoulders, back straight, down you go and up you come.
Burpees: From a stand, drop to a squat and place hands flat on the floor, kick feet back to a plank. Kick feet back in, hands still on floor and jump back to a stand, hands high. That’s one.
Hip raises: On your back, arms wide for support, push your hips off the floor until your body is a straight line from shoulders to knees. Down again and that’s one.
Standing calf raises: Standing on the edge of a step, raise your heels a few inches, hold a few seconds and back to horizontal.