We’re still very much in denial that December is already here, and at a time of year when motivation and routine can start to go out the window a bit, why not try something different and have some sweaty fun? ‘Tis the silly season, after all!
In the festive spirit of giving, we’ve put together a 12 Days of YogaFokus-mas Workout, based on some of head trainer Kayla Itsines’ signature moves from her popular High Intensity program.
Just as the popular carol goes, you add one movement per round, starting with exercise 1, then 2-1, followed by 3-2-1, all the way to the final crescendo, 12-11-10-9-8-7-6-5-4-3-2-1! By the time you’re finished, you can pat yourself on the back knowing you’ve completed a whopping 364 reps in total!
If this isn’t your first time working out with Kayla and you’re already familiar with these movements, you could even set yourself a fun festive challenge and try this workout once a week for the month of December, trying to beat your best time with every attempt.
For an extra challenge, feel free to add equipment or switch things up with advanced exercise variations. You could hold a medicine ball during your situps, opt for weighted Russian twists, try chest-to-floor burpees or attempt tricep or spider pushups.
For a low-impact option, you can remove the jumps in the squat or lunge jumps, or reduce the difficulty where you need to by performing pushups on your knees, tricep dips with your knees bent and feet flat on the floor, or holding a plank for nine seconds.
Let’s light this thing up!
Round 1
1 burpee
Round 2
2 straight leg raises, 1 burpee
Round 3
3 push ups, 2 straight leg raises, 1 burpee
Round 4
4 sit-ups, 3 push ups, 2 straight leg raises, 1 burpee
Round 5
5 squat jumps, 4 sit-ups, 3 push ups, 2 straight leg raises, 1 burpee
Round 6
6 plank shoulder taps, 5 squat jumps, 4 sit-ups, 3 push ups, 2 straight leg raises, 1 burpee
Round 7
7 tricep dips, 6 plank shoulder taps, 5 squat jumps, 4 sit-ups, 3 push ups, 2 straight leg raises, 1 burpee
Round 8
8 ab bikes, 7 tricep dips, 6 plank shoulder taps, 5 squat jumps, 4 sit-ups, 3 push ups, 2 straight leg raises, 1 burpee
Round 9
9 plank jacks, 8 ab bikes, 7 tricep dips, 6 plank shoulder taps, 5 squat jumps, 4 sit-ups, 3 push ups, 2 straight leg raises, 1 burpee
Round 10
10 jump lunges, 9 plank jacks, 8 ab bikes, 7 tricep dips, 6 plank shoulder taps, 5 squat jumps, 4 sit-ups, 3 push ups, 2 straight leg raises, 1 burpee
Round 11
11 Russian twists, 10 jump lunges, 9 plank jacks, 8 ab bikes, 7 tricep dips, 6 plank shoulder taps, 5 squat jumps, 4 sit-ups, 3 push ups, 2 straight leg raises, 1 burpee
Round 12
12 mountain climbers, 11 Russian twists, 10 jump lunges, 9 plank jacks, 8 ab bikes, 7 tricep dips, 6 plank shoulder taps, 5 squat jumps, 4 sit-ups, 3 push-ups, 2 straight leg raises, 1 burpee