12 DAYS OF FITMAS

Day 1 Workout brought to you by Trainer Ivan

Perform the exercises in the order of the song "12 Days of Christmas."
Equipment needed: dumbbells, mat, rower

For example: on the First Day of Fitmas my trainer gave to me - 200m row.
On the Second Day - 2 bear crawls - 200m row
On the Third Day - 3 goblet squats - 2 bear crawls - 200m row. And so on…

12 Days of Fitmas
1 - 200 meter row 
2 - Bear crawls (hc)
3 - Goblet squats 
4 - Mat side shuffles 
5 - Burpees
6 - Leg raises
7 - Curls to press 
8 - Stationary reverse lunges 
9 - Hand release push-ups 
10 - Weighted sit-ups
11 - Jump squats
12 - Deadlifts

Functional Interval Run Workout brought to you by Trainer Allie

Warmup: do 2-3 rounds of the following
-10 air squats
-10 inchworms to shoulder tap
-10 forward lunge with twist (over bent knee)

Workout:
2 rounds no rest
-Run .25 mi (treadmill)
-Burpee broad jumps (45ft.)

-Rest 2 min-

2 rounds
-Run .25 mi (treadmill)
-Sled pull the length of the turf (45ft)

-Rest 2 min-

2 rounds
-Run .25 mi (treadmill)
-Sled push the length of the turf (45 ft.)

-Rest 2 min-

2 rounds no rest
-Run .25 mi. (treadmill)
-30 DB squat thrusters

-Rest 2 min-

2 rounds no rest
-Run .25 mi. (treadmill)
-500m row

Cool Down: 5 min. moderate treadmill walk.

Day 3 Workout brought to you by Trainer Page

Warm Up - 5 minutes on cardio equipment of your choice

Set 1 (repeat 2x)

20x Body weight Squats

20x Alternating Shoulder Press

20x Alternating Reverse Lunges with Bicep Curl

20x Double pulse Hip Bridge

20x Squat Medicine Ball Slam

Set 2 (repeat x2) Work 30s, Rest 30s

Calf Raises 30s

Plyo Lunges 30s

Butterfly Crunch 30s

Jump Squats 30s

Crunches 30s

Cool Down with 10 min Incline treadmill walk

Day 4 Workout brought to you by Hamilton Wellness Director Caroline

Warm Up - Matrix elliptical for 5-6 mins on a moderate resistance.

Repeat x5
25 Mountain Climbers
25 Overhead Dumbbell High Knee March
25 Bear Hold Shoulder Taps (table top, Knees off floor)
25 Star To Knee Crunch
25 Dumbbell Front Rack Squats
25 Russian Twist 

Cool Down with incline (2-6) treadmill walk.

Day 5 Workout brought to you by Nutritionist Shannon

Warm up for 5 minutes on cardio equipment of your choice.

1.    Seated Row (machine #2): 3 sets of 15 with 30 second rest between sets (brace your core, elbows in by sides)
2.    Squats with medium to heavy dumbbell: 3 sets of 15 with 30 second rest between sets (hold dumbbell at collarbones, hips back & down, chest up)n, chest up)
3.     Jog in place 45 seconds
4.    Chest Press (machine #15): 3 sets of 15 with 30 second rest between sets (push lower back against pad, brace your core)
5.    Calf Raise (machine #16): 3 sets of 15 with 30 second rest between sets
6.    High knees ( or high knee march) 45 seconds
7.     Shoulder Press (machine #5 or dumbbells): 3 sets of 15 with 30 second rest between sets 
8.    Lunges R & L leg: 3 sets of 15 (each leg) with 30 second rest between sets (chest up, drop back knee toward floor, aim for 90 degree bend in both knees at bottom of lunge)
9.     Mountain climbers on mat 45 seconds (hands under shoulders)
10.    Deadlift, 2 counts down to knees, 2 counts up: 3 sets of 15 with 30 second rest between sets (brace core, engage glutes as you lift)
11.    Bicep curls (machine #10 or medium dumbbells): 3 sets of 15 with 30 second rest between sets
12.    Side knee lift with arms—arms up, same side elbow to knee when knee comes up—45 seconds

Cool Down Stretches:  quads, hamstrings, shoulders, biceps, triceps, calves.

Day 6 Workout brought to you by Trainer John

Warm Up on cardio equipment of your choice for 10 min.

Work for 1 min each exercise below with no rest between exercises. 
Goblet Squats
Renegade Rows (In plank position row each arm using a dumbbell)
Thrusters (Burpee without chest to floor)
Alternating Forward Lunges
Double Pulse Crunches 
Planks Hold

Rest for 90 seconds. Repeat 3x additional times for a total of 4 rounds.

Day 7: Rest & Stretch Day

1 min. each of the following:

Cat + Cow

Forward Fold

Walking Downward Dog

Low Lunge Hold Right

Low Lunge Hold Left

Sitting Twist Right

Sitting Twist Left

Butterfly Stretch

Day 8 Workout brought to you by Hamilton Membership Director Ashley

Warm Up on cardio equipment of your choice for 10 min

45 seconds of each of the following with 15 seconds rest

1. Dumbbell thrusters

2. Barbell RDL to row

3. Med ball slam to plank walk out

4. Lateral lunge to front lunge (add DBs for more resistance if needed)

5. Bear plank (add shoulder taps for more difficulty)


Complete 4 rounds. Stretch when completed.

Day 9 Workout brought to you by Trainer Matt

Complete the following exercises to the tune of "On the ____ Day of Christmas, my true love gave to me _______."

1.    A set of 5 overhead ball slams
2.    2 squat jumps and 5 over head ball slams
3.     3 burpees, 2 squat jumps and a set of 5 overhead ball slams3 
4.    4 push ups, 3 burpees, 2 squat jumps and a set of 5 overhead ball slams 
5.    5 dumbbell shoulder presses, 4 pushups, 3 burpees, 2 squat jumps and a set of 5 overhead ball slams
6.    6 dumbbell lateral raises(shoulders), 5 dumbbell shoulder presses, 4 pushups, 3 burpees, 2 squat jumps and a set of 5 overhead ball slams
7.    7 triceps ext (overhead db), 6 dumbbell lateral raises, 5 dumbbell shoulder press, 4 pushups, 3 burpees, 2 squat jumps and a set of 5 overhead ball slams 
8.    8 biceps curls dumbbell, 7 triceps ext(overhead db), 6 lateral raises, 5 shoulder presses, 4 pushups, 3 burpees, 2 squat jumps and a set of 5 overhead ball slams
9.     9 triceps dips, 8 bicep curls, 7 overhead triceps ext, 6 lateral raises, 5 shoulder presses, 4 pushups, 3 burpees, 2 squat jumps and a set of 5 overhead ball slams
10.    10 step ups on each side, on a box or bench, or 10 lunges on each side. 9 triceps dips, 8 biceps curls, 7 overhead triceps ext, 6 lateral raises, 5 shoulder presses, 4 pushups, 3 burpees, 2 squat jumps and a set of 5 overhead ball slams
11.    11 single leg, straight leg deadlifts with a dumbbell on each side (focusing on the hamstring), 10 step ups or lunges on each side, 9 triceps dips, 8 biceps curls, 7 overhead triceps ext, 6 lateral raises, 5 shoulder presses, 4 pushups, 3 burpees, 2 squat jumps and a set of 5 overhead ball slams
12.    A set of 12 leg presses, 11 single leg, straight leg deadlifts with a dumbbell, on each side, 10 step ups or lunges on each side, 9 triceps dips, 8 biceps curls, 7 overhead triceps ext, 6 lateral raises, 5 shoulder presses, 4 pushups, 3 burpees, 2 squat jumps and a set of 5 overhead ball slams.

Day 10 Workout brought to you by the Membership Team

12 Squat with arm Swings
12 Side Step Jumps
12 Plank Elbow Walks
12 Frog Jump Forward, Shuffle Back
12 Push Up with Knee Crunch
12 Sit Ups

Repeat as many rounds as you can in 20 mins.

Day 11 Workout brought to you by Secret Santa

Engaging 7 primal movement patterns: squat, hinge, lunge, push, pull, twist and gait.

Goal: Use a weight that is challenging by the final two reps of each set. You will be alternating lower and upper body exercises, which should allow you to work continuously through the exercises up to the REST - allowing your heart rate to build into a maximum effort before completely recovering for the next round.

Warmup: incline walk for 5–10 mins. or elliptical.

12 Goblet Squats (single heavy dumbbell at the chest)

12 Push Ups (body weight from knees, toes or feet elevated)

12 B-Stance Contralateral Dead Lifts (6 right leg/6 left leg. Dumbbell is in the opposite hand of front leg.)

12 Single Arm Hip-Hinge Low Rows (6 right/6 left)

12 Overhead Walking Lunges (dumbbell or plate held overhead
with arms extended)

12 Side Plank Thread the Needle (6 right/6 left)

High Knees for 1 min.

REST for at least 1 min. (up to 3 min.) to allow complete recovery between rounds.

Beginner: 2 rounds  |  Intermediate: 3 rounds |  Advanced: 4 rounds

HAMILTON FAMILY YMCA

• Dec. 24 from 9-11 a.m. 
• Dance 2 Fit
• Barre
• Cardio Kickboxing
• Core2Floor
• Stop by our Sing-a-Long Ride in the lobby from 10 am-12 pm. Donate to select a song or pay to make us stop singing!

NORTH RIVER FAMILY YMCA

• Dec. 24 from 8:45-11:30 am 
• 8:45 am Core2Floor
• 9:30 am Cycle
• 10:30 am Family Bootcamp
• Pick your favorite class today to complete the 12 Days of Fitmas Challenge!

CLEVELAND FAMILY YMCA

• Dec. 24 from 8:05-9:05 am
• 8:05 am AXT
• 8:05 am Total Body Platinum
• Pick your favorite class today to complete the 12 Days of Fitmas Challenge!