Work out of the week: the 12 reps of Christmas

22 Dec 2013

Tags: bootcamp brisbane, bootcamp melbourne, bootcamp sydney,

With evo now closed for a few weeks, we hope you take the opportunity to rest, relax and replenish. But if you find yourself waking up at 5:30am still and keen to get out and train here is a festive fitness challenge for you to try.

This is a timed work out, so try and complete it as quickly as you can, record your time and then redo it in a couple of days and see if you can beat your time.

Warning: This workout may put you off carols for life!

There are 3 movements, you start with one rep of each as a circuit, then repeat with 2 reps of each, then 3, 4, 5 reps all the way up to 12 reps of all 3 exercises to finish. For an extra challenge, set a timer to go off every 2 minutes. Every time the timer beeps, pause what you are doing, toss a coin, if its heads you have to do 5 burpees then return to the workout, if its tails (lucky!), you just carry on with where you had got to on the 12 reps of Christmas ladder.

Movement A: Air Squat (easier) or Squat Press (harder)
Movement B: Push up on knees (easier) or toes (harder)
Movement C: Crunch (easier) or Sit Up (harder)
Lucky Coin Toss every 2 Minutes = 5 Burpees if the coin goes against you.

If you do the workout with a training partner, one of you takes heads and the other tails on the coin toss for an extra bit of healthy competition.

If you do the squat press but down have access to weights like dumbbells or barbells or kettlebells, you can pack a holdal full of clothes to create a 10-20kg object for the squat press.

Once you complete the workout, give yourself a few minutes to recover, then balance out with some postural back training with back extensions and supermans (60 seconds of each x 3 rounds) and a stretch down of the pecs and abs.

Happy Christmas!

Team evolution