1. spinning playlist on spotify
Start with Partrich (1), then 2,1 then 3,2,1, then 4,3,2,1. All the way to the 12th day. :) In order to break after each Partrich.. take a 12 standing interval.
Partrich in Pear Tree 60 seconds
Turtle Dove 50 seconds
French Hens 40 seconds
Collie Birds 30 ...
Golden Rings 25 ...
Geese Layiing 20
Swans Swim 15
Mads milk 10
Ladies dance 8
lords leap 6
pipers pipe 4
drum drum 2
2. HIIT 12 days of Christmas
1. Partridge in pear tree-- yellow balls, get up- sit up
2. turtle doves-- two warrior 3s on each leg
3. french hens-- 3 laps of 'laying eggs' squat shuffle' across room
4. collie birds-- 4 laps of lunges across room (arms up on the step, down on the stand)
5. golden rings -- side plank each side, 5 plank dips, down/up and 5 out/in
6. geese laying- 6 push ups, laying down on way down, knees added in up phrase if needed
7. swans swim - 7 back extensions
8. maids - 8 triceps with kbell
9. ladies leap 9 jump squats
10. lords leap 10 skiers
11. pipers pipe 11 kbell swings
12. drummers drum 12 rows (6 a side)
Wednesday, January 7, 2015
2015 Happy New Year
2015 reps to celebrate 2015 :)
25 lunges 25 lunge dips 50 high knees
100 jogging steps
25 kbell upright rows 25 rows left 25 rows right 25 back extensions
100 side steps
25 swings 25 swings left hand 25 swings right hand 25 hand to hand swings
100 karaokes
25 push ups 25 plank walks 50 arm circles
100 x jumps
25 squats 25 squat dips 50 butt kickers
100 shoulders
25 triceps 25 tri dips 50 crab walks
100 jumping jacks
25 yoga flows L 25 yoga flows R 25 seconds inversion or plank 25 seconds inversion or plank
100 hip circles
25 dead lifts 25 left and right single leg dead lifts 50 leg raises in table or 50 bridges
100 running or walking steps
25 criss-cross 25 torso lifts 25 left side crunches 25 right side crunches
100 punches with dipping, skiers, or mt. climbers
25 jump squats 25 presses 25 fire hydrants left 25 fire hydrants right
100 punches with dipping, skiers, or mt. climbers
25 lunges 25 lunge dips 50 high knees
100 jogging steps
25 kbell upright rows 25 rows left 25 rows right 25 back extensions
100 side steps
25 swings 25 swings left hand 25 swings right hand 25 hand to hand swings
100 karaokes
25 push ups 25 plank walks 50 arm circles
100 x jumps
25 squats 25 squat dips 50 butt kickers
100 shoulders
25 triceps 25 tri dips 50 crab walks
100 jumping jacks
25 yoga flows L 25 yoga flows R 25 seconds inversion or plank 25 seconds inversion or plank
100 hip circles
25 dead lifts 25 left and right single leg dead lifts 50 leg raises in table or 50 bridges
100 running or walking steps
25 criss-cross 25 torso lifts 25 left side crunches 25 right side crunches
100 punches with dipping, skiers, or mt. climbers
25 jump squats 25 presses 25 fire hydrants left 25 fire hydrants right
100 punches with dipping, skiers, or mt. climbers
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