With Liam McFarlane, Personal Trainer at Pure Gym in Colne
12 Exercises of Christmas
‘Tis the season to be fat…sorry, I mean jolly. If you’re like me I tend to pile the pounds on over the yuletide season, so in true 12 days of Christmas style we’ve teamed up with Pure Gym in Colne to bring you the ultimate Christmas keep fit, not fat guide.
Download the PDF of 12 Exercises of Christmas. The PDF includes images and full descriptions of each exercise in the video.
Here’s the routine breakdown:
1Jumping Jacks, 20 reps upper body
Begin in crouch position. Elevate into a star shape. Return back to the crouching position and repeat.
2Burpees, 10 upper body
Begin in a low squat with hands on the floor in front of your feet. Jump back into a push-up position. Return to the squat position. Jumps up into the air while extending the arms overhead.
3Mountain Climbers, 40 reps – (20 each leg) lower body
Assume a push-up position with straight arms, shoulder width apart and your body in a straight line from head to your ankles. Drive your right knee into your chest and place your foot back on the ground behind you. Switch to the other leg and repeat.
4Body Weight Squat, 20 reps lower body
Stand with your feet slightly wider than your hips and place arms across chest. Send your hips backwards and as your knees begin to bend, squat down ensuring your back is straight. Drive your knees out the same way you did on the way down and return to your starting position.
5Reverse Lunge, 10 reps (each leg) lower body
Stand tall with your arms crossed at the chest. Take a large and controlled step backward with your left foot. Lower your hips so that your right thigh (front leg) becomes parallel to the floor with your right knee positioned directly over your ankle. Push up through thighs and bottom, ensuring that your upper body is straight.
6Standing Calf Raise, 20 reps lower body
With a straight back, while looking forward lift as high as you can onto your toes. Then lower your heels down back to the floor. Push evenly through the entire width of your foot and repeat. You may find it easier using a wall or chair for support.
7Press Ups, 15 reps upper body
Lie on the floor with your face looking forward. Place your hands shoulder width apart while holding your torso up at arms’ length. Lower yourself downward until your chest almost touches the floor as you inhale. Now breathe out and press your upper body back up to the starting position while squeezing your chest. After a brief pause at the top, you can begin to lower yourself downward again. Please note: If you are unable to attempt a full press-up, then try a half press-up.
8Tricep Dips, 15 reps upper body
Position your hands shoulderwidth apart. Straighten your arms, keeping a little bend in your elbows to keep tension on your triceps and off your elbow joints. Slowly bend your elbows to lower your body toward the floor until your elbows are at about a 90-degree angle. Once you reach the bottom of the movement, press down into the floor to straighten your elbows, returning to the starting position. Keep your shoulders down as you lower and raise your body. You can bend your legs to modify this exercise.
9Leg Raises, 20 reps lower body
Lay down with your hands to your sides for support. Raise your legs so they are off the ground, keeping the abdominals tight. Slowly raise your legs to a 45 degree angle, contracting the abdominal muscles. Slowly return to starting position. Do not touch the floor with your feet.
10Plank Jacks, 20 reps core
Bring your body into a plank position placing the elbows directly below the shoulders. Stretch out the legs backwards ensuring the feet are together and on the tiptoes. Keep the abs braced and spread the legs with a jumping move landing on your toes. Pause shortly in the final position and jump back.
11Crunches, 20 reps core
Lie on your back with your knees bent and feet flat on the floor, hip-width apart. Place your hands gently on your temples with your eyes fixed at the ceiling. Pull your abdominals inward and curl up and forward so that your head, neck, and shoulder blades lift off the floor. Hold for a moment at the top of the movement and then lower slowly back down.
12Wall Sit, 60 seconds legs and core
Start by standing about two feet away from a wall with your back against it. Slide your back down the wall until your hips and knees bend at a 90 degrees angle. Keep the shoulders, upper back and the back of the head against the wall. Both feet should be flat on the ground with the weight evenly distributed.