12 Days of Christmas
Print Workout Here
Christmas hijacking! Don’t believe her! She heard how strong and amazing all you ladies have gotten and locked me in a closet and did my video! Bad Elf! I know Ash promised an under 30 minute workout month 2 weeks ago but Clairese didn’t get that memo! This burner will take less than 35 minutes with warm up, workout and cool down. Have fun!
What you will need:
- Just yo’ sexy self and a matt
Warm-Up:
- 3 mins of cardio warm up: prancer – high knees while bringing your arms down while raising your leg | dasher – side to side lunge jumps | vixen – small jump squats while pulsing your arms forward
Workout: This is done the same way the song is sung. The number of reps per move is indicated by the number in the song (and labeled beside them J) Do your first move, then the second followed by the first, then third, second, first and so on up to 10. Once you complete 10-1 go to 12 and work down to 1.
- 1. 30 second Plank/Inverted Chair – Get into plank here ladies. Low or high plank is fine. You can also do this from your knees. If you can’t do plank or want to switch it up lay on your back keeping your back flat on the floor. Bring your legs up and make sure your knees are over your hips and ankles are in line with your knees. Squeeze that back down on the floor the whole time.
- 2. Push-Backs – Start in table top position. Lift your knees up slightly and push your bum back to your heels. While pushing back contract your abs as tight as you can. Don’t suck in – just pull in like someone is going to punch you in the stomach. When you push back to the table top position use your abs to propel your body forward.
Modification: You can do this from your knees, just be sure to contract those abs even more.
- 3. Dive Bomber Push-Ups – You may want to watch this done first in the video. Start in downward facing dog then bring your head down between your hands almost in an upside down push-up then push through your hands so you come into a forward plank. Bring your hips back up so you are back into downward facing dog position.
Modification: You can also do this from your knees just make sure you start with your bum slightly behind your knees and bring your chest right down to the floor in an almost tricep push-up then push your body forward and up to straighten your arms. Bring your body back into the start position and repeat. - 4. Start Jumps – Start with your feet hip distance apart squat down and jump up spreading your legs and arms as wide as you can so you make a…you guessed it…star. Be sure to land low in your legs and soft on your knees. You can also skip the jump and just do a squat and when you stand kick one leg out and both your arms up.
- 5. Burpees – Everyone’s fav! Jump up then bring your hands down to your feet and jump or walk your legs out into plank. Jump or walk them back in and jump up.
- 6. Push-Ups – Regular style. You can do these from your knees or toes. Be sure to have your hands nice and wide so that your arms bend easily in 90 degrees and your pointer finger and thumb stay firmly on the ground. Your chest should drop right between your hands, not your head. If you are doing these from your knees be sure to start in high plank then drop your knees so you have a slight angle in your legs. You don’t want to be in tabletop.
- 7. Jump Lunges – start with 1 leg back and lower into a lunge. Jump and switch your legs so you are now in a lunge with the other leg. Each jump is 1 lunge and we’re doing 7 per side.
Modification: Skip the jumping and start in standing position and then step backwards into a lunge. Stand up through your front leg. Alternate stepping backwards with each leg. - 8. Hip Raises – Laying on your back and your knees bent, lift your toes so your heels are digging into the ground. Lift your hips high and squeeze your bum. You want to try to get your hips high enough that there is no dip in your hips. You want to feel this ONLY in your bum and not in your hamstrings (back of your legs). You may feel this in your lower back. Listen to your body here, you are working your lower back as well so you will feel it working but if it gets too much then take them slower but still high. Take a break or two and let your back relax all the way down to the mat. Less properly is better than more wrong or not as high.
- 9. Side Plank Hip Dips – Get into side plank on your elbow. Bend your bottom knee and make sure it is in line with your hip. Extend your top leg out straight so it is in line with your body. Lift your hips up high and dip your hip towards the ground then use those abs to push it back up. Be sure to keep your abs super engaged here. Do 9 dips on each side.
- 10. V-Ups – laying on your back bring your upper body up followed by your legs so you bring yourself up into a v-sit then extend back down using your abs to control you on the way down.
Modification: If you can’t get into a v-sit for whatever reason, no problem. Bring your legs up and bend them 90 degrees. Crunch up while bringing your hips up and knees towards your face. Extend down slowly. If you can extend your legs out a little straighter than 90 degrees it is a little more challenging.
**NOTE: Once you have completed 10-1, skip right to 12 and count down to 1.
- 11. Lords a Leaping – Similar to the star jumps except you will be jumping up and touching your toes together as you jump up. As a modification you can skip the jump again and as you stand bring one leg up and touch your toe to your knee.
- 12. Reindeer Climbers – Start in high plank and get running with those climbers, quickly bringing one knee in towards your chest. Do 12 runs per side.
Cool Down/Stretching
Complete 5-10 minutes of nice gentle stretching.
Heel Kicks For A Wonderful Time!
Clairese (and Nicole)
Son of a nutcracker!!! That woke me up! Thanks for the great workout and laugh this morning Clairese!
Hahaha I’m watching Elf as I work. Great movie and I’m glad you got the extra ab workout in with the giggles :)
Lol . Great workout.. But only got 20 mins of it done .. Maybe get a chance to go back .
I was drenched 20 mins in so great work :)
Holy reindeers! HAHA! Thanks for another great swexy workout! Clairese needs to visit again next year;)
I’ve already been speaking with her and she’s in!
Loved this video! Great workout Clairese, but please don’t come back for awhile :)
Shes back at the workshop! Glad you got nice and sweaty with her :)
That must have been hard to keep a straight face! Thanks for the festive special :)
It was only hard at the start, then it just became who I was haha I hope you got nice and sweaty :)
Clairese must have been that Bailey’s tester! Good one! Was red faced and sweaty!!
hahaha i wish I had an excuse like that but I’m like that sober hahaha glad you got a festive sweat on!
Omg that was awesome. Clariese you made me laugh the whole time. Wasn’t feeling it today but glad I got my sweat on. :)
Sweet! Extra ab workout with the giggles! I’m glad we could help push you through a sweat session and hopefully you feel better now!
Awesome workout. Definitely got my sweat on today. Thanks Nicole :)
Kickass lady! You’re nailing your workouts!
I’ve been such a bad girlbthese past few weeks….glad that this was my first workout to put be back on the saddle! (or in the sleigh if you will….) lol
its the time of year but the best thing is that you hopped on that sleigh and got it done today! Great work Britt!
Done! Feeling energized now!
Boom lady! Great job!
Thanks Clairese!!
Anytime Catrina :)
Thanks for the workout and the laugh. Never take life too seriously, right?
Merry Christmas
Pumped to “see” you again Sandra! I try to keep life spiced up, :) So happy to get you sweaty again. Merry Christmas lady!
Nice one Clairese! Just what I needed to get my day started! Shopping here I come…again!
Yeah Jo! It wasn’t dancing but I’m sure you had just as much fun with that warm up as you did last week haha enjoy the extra calorie burn shopping!
wow awesome what spirit!!
Thanks Roxanne! way to stay on course this week!
Done. Great workout
Awesome Ash!
For the first few exercises I thought Clairese was just adorable…..after a while I was shouting more than “Holy Candycanes!” at her. Too cute. Merry Christmas!!
Best. Comment. Ever! Thanks Angelika! It was fun to do and I’m glad you had fun doing it. I may have said holy candy canes but I certainly wasn’t thinking those words haha
Merry Christmas chicka!
Haha glad you got a giggle and a sweat!
Sweaty mess
Awesome Jenn! Glad you got in a good sweat session before the holidays!
Fighting a cold but done !
I hope you’re feeling better and had a wonderful Christmas Michelle!
You should have sweat most of that bug out after that mess! :) Great job!
I saved this for AFTER the big day…..I needed to sweat like this :) But please don’t bring back this Elf next year!
Oh Kyla – I know you love my goofy ways :) Glad I, or rather Clarese, was about to help you sweat out the christmas dinners!
thanks for the laugh and workout
Always a pleasure! Great job Jenn!
First of all I love the spirit ! Secondly this was just what I needed after yesterday :)
Awesome Jo! You can’t take life too seriously, especially with the stress of the holidays.
I’m late to join this workout too. haha Christmas was over way too soon this year. Glad I got an elf on boxing day too.
She’ll be there all year in the library whenever you need some holiday spirit :) Pumped you stayed on track over the holidays! Great job Magda!
Wasn’t sure whether to laugh or cry! Tough one!
Haha, hopefully any tears were for joy! :) Way to nail it Danielle!
Better late than never! Slowly emerging from my Christmas coma.. ;)
Haha you and the rest of us. Feels great though doesn’t it!
Oh god she is a funny one! done…moving on to the next one….catching up….so much sweat!
Great work Heather! Way to start your year strong!
Felt amazing after my adjustment today so thought I’d try my first video after 2.5 weeks being a cripple…you actually made my day, you’re such a but bar! I think I got extra core workout from laughing at u!
So glad I was able to give you your first workout back…or rather clarese was. :) But what the heck is a but bar? hahahaha
Lol omg damn auto correct! I always write my comment while in pigeon pose and didn’t see the correction – it’s suppose to say “nut bar” lol but I’m sure you are a but bar as well
hahahaha best autocorrect ever!