12 days of Christmas spinning work-out (1) HIIT workout (2)

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)