12 days of xmas fitness challenge

chrisdavey
chrisdavey Posts: 9,834 Member
in Fitness and Exercise
Sing a song. You know it :smile: Credit goes to littleladylifter for a very creative little song.

On the first day of Christmas,
my true love sent to me
One minute of planking

On the second day of Christmas,
my true love sent to me
Two wide-grip pullups
One minute of planking

On the third day of Christmas,
my true love sent to me
Three sets of bench
Two wide-grip pullups
One minute of planking

On the fourth day of Christmas,
my true love sent to me
Four weighted chins
Three sets of bench
Two wide-grip pullups
One minute of planking

On the fifth day of Christmas,
my true love sent to me
Five parallel squats
Four weighted chins
Three sets of bench
Two wide-grip pullups
One minute of planking

On the sixth day of Christmas,
my true love sent to me
Six overhead press

Five parallel squats
Four weighted chins
Three sets of bench
Two wide-grip pullups
One minute of planking

On the seventh day of Christmas,
my true love sent to me
Seven perfect deadlifts
Six overhead press
Five parallel squats
Four weighted chins
Three sets of bench
Two wide-grip pullups
One minute of planking

On the eighth day of Christmas,
my true love sent to me
Eight reverse lunges
Seven perfect deadlifts
Six overhead press
Five parallel squats
Four weighted chins
Three sets of bench
Two wide-grip pullups
One minute of planking

On the ninth day of Christmas,
my true love sent to me
Nine pendlay rows
Eight reverse lunges
Seven perfect deadlifts
Six overhead press

Five parallel squats
Four weighted chins
Three sets of bench
Two wide-grip pullups
One minute of planking

On the tenth day of Christmas,
my true love sent to me
Ten ab wheel roll outs
Nine pendlay rows
Eight reverse lunges
Seven perfect deadlifts
Six overhead press
Five parallel squats
Four weighted chins
Three sets of bench
Two wide-grip pullups
One minute of planking

On the eleventh day of Christmas,
my true love sent to me
Eleven skull crushers
Ten ab wheel roll outs
Nine pendlay rows
Eight reverse lunges
Seven perfect deadlifts
Six overhead press
Five parallel squats
Four weighted chins
Three sets of bench
Two wide-grip pullups
One minute of planking

On the twelfth day of Christmas,
my true love sent to me
Twelve Ukraniun Dead Lifts
Eleven skull crushers
Ten ab wheel roll outs
Nine pendlay rows
Eight reverse lunges
Seven perfect deadlifts
Six overhead press
Five parallel squats
Four weighted chins
Three sets of bench
Two wide-grip pullups
One minute of planking
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Replies

  • amkbutterfly
    amkbutterfly Posts: 2
    This is a cute idea!
  • Skinny_minny_mo
    Skinny_minny_mo Posts: 1,272 Member
    :heart: it!
  • nz_deevaa
    nz_deevaa Posts: 12,209 Member
    Have you got a start date in mind Chris?
  • mideon_696
    mideon_696 Posts: 770 Member
    Sounds easy enough lol.
    3 sets of bench every day for a week...whilst already doing smolov jnr...lol
  • adamsilva
    adamsilva Posts: 261 Member
    haha cool.
  • rileysowner
    rileysowner Posts: 8,336 Member
    Neat idea, but I would be out for most of it until my knee surgery heals. Oh well, there is always next year.
  • chrisdavey
    chrisdavey Posts: 9,834 Member
    10th of December start date.

    I think on the days you can't get to the gym you could substitute your pull ups for 2 sets of bent over rows - just use anything heavy around the house with handles. If you are not used to pull ups then this is probably a good idea...

    You could probably also sub the following on days where you are not at the gym:
    bench = pushups
    Ukranian DL = glute bridges
    ab wheel roll outs = sit ups/crunches/V-sit
    Skull crushers = Standing overhead tricep extension with something heavy or medicine ball
    Deadlifts = KB swings or swings with something else heavy with a handle!

    And yes Tim the weight chosen will obviously make a big diff. if you were already doing something for your strength stuff then you could do some light speed pressing or something for the other 3 sets :smile:
  • justformom1946
    justformom1946 Posts: 1
    just love it
    thank you
  • lizziebeth1028
    lizziebeth1028 Posts: 3,602 Member
    Love it!!! Merry Fitness Everyone!
  • chrisdavey
    chrisdavey Posts: 9,834 Member
    https://docs.google.com/open?id=1D9f9loKwXRDO-8h6b26Bs9da_sU6CA0ZawL7M84-MZpP1kxqCMnPUQ6h-FlO

    Can people see that?
  • LittleLadyLifter
    LittleLadyLifter Posts: 12
    Yep, thanks for posting :-) I can't wait, it's going to be all about strategy and the weights you choose... I would love to see some footage/photos of everyone's 12th day workout when the time comes!
  • chrisdavey
    chrisdavey Posts: 9,834 Member
    That 12th day is going to need some serious organisation in the garage gym!
  • laughingdani
    laughingdani Posts: 2,275 Member
    I'm in! Thanks.
  • chrisdavey
    chrisdavey Posts: 9,834 Member
    I'm in! Thanks.

    nice :smile:
  • lacurandera1
    lacurandera1 Posts: 8,083 Member
    Idt he's my true love any more. :/ What terrible presents!

    J/K. Good idea!
  • chrisdavey
    chrisdavey Posts: 9,834 Member
    Today is start date peeps :smile:
  • tommygirl15
    tommygirl15 Posts: 1,012 Member
    I'm in, but you're going to have to tell me what wide-grip pullups are, ima newb.
  • chrisdavey
    chrisdavey Posts: 9,834 Member
    I'm in, but you're going to have to tell me what wide-grip pullups are, ima newb.

    A pullup where your arms are wider than your shoulder width. If you can't do this then lat pull down at the gym or inverted body weight rows would be an alternative. :smile:
  • nz_deevaa
    nz_deevaa Posts: 12,209 Member
    8261137930_a525de24b5_z.jpg

    Possibly the worst photo ever, but TK and I took a 'selfie' while we did our one minute of planking tonight.

    TK was also pushing my head with his to try and make me fall over. Which is why I'm giggling.
  • chrisdavey
    chrisdavey Posts: 9,834 Member
    haha love it. Actual proof!

    You guys can trust me. I'll get this *kitten* done :smile:

    2 pullups and 1min plank today.

    Since I do some sort of pullup or something everytime I see a horizontal bar I think I should be right with this one.

    And for those who can't do pullups, 2 negatives would be fine or lat pull downs if at gym or assisted pullups.
  • jw17695
    jw17695 Posts: 438 Member
    lol. cute!
  • nz_deevaa
    nz_deevaa Posts: 12,209 Member
    Chris, your lovely lady said to take photos... I think she meant on the last day, but my guess is that I'll have passed out.
  • chrisdavey
    chrisdavey Posts: 9,834 Member
    Chris, your lovely lady said to take photos... I think she meant on the last day, but my guess is that I'll have passed out.

    Ok, sounds like a good idea. I'll make sure we get some pics this arvo :smile:
  • nz_deevaa
    nz_deevaa Posts: 12,209 Member
    I bet you don't have someone trying to head butt you while planking.
  • brittrose33
    brittrose33 Posts: 58
    This is so cute! I'm totally in. Getting my butt on the floor right now to plank.

    P.S. I might review my 'cute' assessment on the 12th day!
  • tjradd73
    tjradd73 Posts: 3,495 Member
    Sing a song. You know it :smile: Credit goes to littleladylifter for a very creative little song.

    On the first day of Christmas,
    my true love sent to me
    One minute of planking

    On the second day of Christmas,
    my true love sent to me
    Two wide-grip pullups
    One minute of planking



    just joined today!! one min plank done....11 (1+1=2) overhead shoulder presses done!!! I don't have a bar!! ;)
  • chrisdavey
    chrisdavey Posts: 9,834 Member
    good stuff Tara. For pullups you could do inverted bw rows. Put 2 chairs together and a broom or someother pole that is strong in between. Lay underneath, put legs out in front, body flat (is the hardest) and pull yourself up by squeezing your shoulder blades together :smile: BTW you should definitely get a pullup bar for a doorway. They are like $20 on ebay! :smile:

    Proof of our pullups. I think we did a lot more than 2 but anyway :tongue:

    20121211_192206.jpg
  • nz_deevaa
    nz_deevaa Posts: 12,209 Member
    What can we do at home instead of weighted chins? I'll sub extra push-ups tonight.
  • nz_deevaa
    nz_deevaa Posts: 12,209 Member
    8269685196_cf25986c7e.jpg

    Ahhhhmmmmmm .... We had an additional challenge tonight for the planking. Head butting cat.
  • A_Valerie
    A_Valerie Posts: 129 Member
    not sure i can get through all 12 days but would love to try :ohwell:

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