{"id":12878,"date":"2025-01-05T05:46:06","date_gmt":"2025-01-04T22:46:06","guid":{"rendered":"https:\/\/loudhdtv.com\/?p=12878"},"modified":"2025-01-05T05:46:06","modified_gmt":"2025-01-04T22:46:06","slug":"crossfit-inspired-12-days-of-christmas-workout","status":"publish","type":"post","link":"https:\/\/loudhdtv.com\/?p=12878","title":{"rendered":"Crossfit Inspired 12 days of Christmas Workout"},"content":{"rendered":"<p><script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<\/p>\n<p>This page may contain affiliate links &#8211; they are marked with a *. Making a purchase via my affiliate means I receive a small share of the sale.<\/p>\n<div>\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1000\" height=\"1500\" alt=\"Crossfit Inspired 12 days of Christmas Workout - bent over row \" class=\"wp-image-25009 perfmatters-lazy\" src=\"https:\/\/www.keepitsimpelle.com\/wp-content\/uploads\/2025\/01\/bent-over-row-mid-position.jpg\" srcset=\"https:\/\/www.keepitsimpelle.com\/wp-content\/uploads\/2025\/01\/bent-over-row-mid-position.jpg 1000w, https:\/\/www.keepitsimpelle.com\/wp-content\/uploads\/2025\/01\/bent-over-row-mid-position-300x450.jpg 300w, https:\/\/www.keepitsimpelle.com\/wp-content\/uploads\/2025\/01\/bent-over-row-mid-position-800x1200.jpg 800w, https:\/\/www.keepitsimpelle.com\/wp-content\/uploads\/2025\/01\/bent-over-row-mid-position-150x225.jpg 150w\" data-sizes=\"(max-width: 1000px) 100vw, 1000px\"\/><img loading=\"lazy\" decoding=\"async\" width=\"1000\" height=\"1500\" src=\"https:\/\/www.keepitsimpelle.com\/wp-content\/uploads\/2025\/01\/bent-over-row-mid-position.jpg\" alt=\"Crossfit Inspired 12 days of Christmas Workout - bent over row \" class=\"wp-image-25009\" srcset=\"https:\/\/www.keepitsimpelle.com\/wp-content\/uploads\/2025\/01\/bent-over-row-mid-position.jpg 1000w, https:\/\/www.keepitsimpelle.com\/wp-content\/uploads\/2025\/01\/bent-over-row-mid-position-300x450.jpg 300w, https:\/\/www.keepitsimpelle.com\/wp-content\/uploads\/2025\/01\/bent-over-row-mid-position-800x1200.jpg 800w, https:\/\/www.keepitsimpelle.com\/wp-content\/uploads\/2025\/01\/bent-over-row-mid-position-150x225.jpg 150w\" sizes=\"auto, (max-width: 1000px) 100vw, 1000px\"\/><\/figure>\n<p>Last year, before I wound down my online classes, I had one more ace up my sleeve with a 12 days of Christmas workout (crossfit inspired). Honestly, the festive season is as much a time for staying active as it is for all the joy and celebrations, right? <\/p>\n<p>And not because you want to burn off excess calories; simply because you enjoy moving your body.\u00a0<\/p>\n<p>Well, the perfect way to combine all the holiday spirit with fitness is by tacking the \u00a012 Days of Christmas CrossFit workout. <\/p>\n<p>These themed workouts are inspired by the classic carol and designed to challenge your muscular endurance, keep your training exciting, and ensure you feel accomplished during this special time of year.\u00a0<\/p>\n<p>As I\u2019m about to show you, you don\u2019t need to be a member of a Crossfit box to try out this session! <\/p>\n<p>So whether you\u2019re looking for a great workout to keep up <a href=\"https:\/\/www.keepitsimpelle.com\/7-day-home-workout-plan\/\" data-lasso-id=\"6251\">your daily training programs<\/a> or just a fun way to share the holiday cheer with your fitness community, I got you.\u00a0<\/p>\n<h2 class=\"wp-block-heading\">What is a 12 Days of Christmas WOD?<\/h2>\n<p><strong>\u200b<\/strong>A 12 Days of Christmas WOD \u2013 aka workout of the day \u2013 is structured just like\u00a0<a href=\"https:\/\/youtu.be\/1UHmQANFtNs?si=sYH3SP7cCjRtKTg8\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"6252\">the song it\u2019s named after<\/a>. Each exercise corresponds to a \u201cday\u201d, starting with one rep on the first day, two reps on the second day, and so on.\u00a0<\/p>\n<p>But there\u2019s a twist: after completing the reps for the current day, you work your way back down through the previous days. <\/p>\n<p>This means every round becomes more challenging as you progress, combining ascending and descending reps for an interesting and challenging workout experience.<\/p>\n<p>These workouts often incorporate a mix of movements like barbell exercises, kettlebell swings, wall balls, box jumps, and even rope climbs, ensuring a full-body challenge.<\/p>\n<p>For example, you might begin with a single power snatch on Day 1, add two push presses on Day 2, and continue building from there until you\u2019ve completed all 12 movements. <\/p>\n<p>This structure not only tests your physical endurance but also keeps things engaging and festive\u2014perfect for this time of year!<\/p>\n<p>With enough space and the right equipment, you can turn your workout into a fun celebration of fitness. Plus, the endless combinations of exercises allow for creativity, meaning you don\u2019t need any equipment, can easily include new movements or stick with familiar favourites.<\/p>\n<h2 class=\"wp-block-heading\" id=\"isPasted\">\u2018keep it simpElle\u2019 Christmas WOD Creations<\/h2>\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1000\" height=\"1500\" alt=\"'keep it simpElle' Christmas WOD Creations\" class=\"wp-image-23373 perfmatters-lazy\" src=\"https:\/\/www.keepitsimpelle.com\/wp-content\/uploads\/2024\/05\/flutter-kicks-mid-position.jpg\" srcset=\"https:\/\/www.keepitsimpelle.com\/wp-content\/uploads\/2024\/05\/flutter-kicks-mid-position.jpg 1000w, https:\/\/www.keepitsimpelle.com\/wp-content\/uploads\/2024\/05\/flutter-kicks-mid-position-300x450.jpg 300w, https:\/\/www.keepitsimpelle.com\/wp-content\/uploads\/2024\/05\/flutter-kicks-mid-position-800x1200.jpg 800w, https:\/\/www.keepitsimpelle.com\/wp-content\/uploads\/2024\/05\/flutter-kicks-mid-position-150x225.jpg 150w\" data-sizes=\"(max-width: 1000px) 100vw, 1000px\"\/><img loading=\"lazy\" decoding=\"async\" width=\"1000\" height=\"1500\" src=\"https:\/\/www.keepitsimpelle.com\/wp-content\/uploads\/2024\/05\/flutter-kicks-mid-position.jpg\" alt=\"'keep it simpElle' Christmas WOD Creations\" class=\"wp-image-23373\" srcset=\"https:\/\/www.keepitsimpelle.com\/wp-content\/uploads\/2024\/05\/flutter-kicks-mid-position.jpg 1000w, https:\/\/www.keepitsimpelle.com\/wp-content\/uploads\/2024\/05\/flutter-kicks-mid-position-300x450.jpg 300w, https:\/\/www.keepitsimpelle.com\/wp-content\/uploads\/2024\/05\/flutter-kicks-mid-position-800x1200.jpg 800w, https:\/\/www.keepitsimpelle.com\/wp-content\/uploads\/2024\/05\/flutter-kicks-mid-position-150x225.jpg 150w\" sizes=\"auto, (max-width: 1000px) 100vw, 1000px\"\/><\/figure>\n<p>Here are four variations of the \u201912 Days of Christmas\u2019 workout, designed to suit different goals and available equipment. Two focus on bodyweight HIIT and core exercises, while the other two are strength-focused for those with access to kettlebells and dumbbells.<\/p>\n<p><em>Here\u2019s a bonus Christmas beats playlist I created for my indoor cycling classes over the holidays that works really well: <\/em><\/p>\n<p><iframe style=\"border-radius:12px\" width=\"100%\" height=\"352\" frameborder=\"0\" allowfullscreen=\"\" allow=\"autoplay; clipboard-write; encrypted-media; fullscreen; picture-in-picture\" loading=\"lazy\" class=\"perfmatters-lazy\" data-src=\"https:\/\/open.spotify.com\/embed\/playlist\/7EiVEW9YMt7elFXqtln4V6?utm_source=generator\"><\/iframe><noscript><iframe style=\"border-radius:12px\" src=\"https:\/\/open.spotify.com\/embed\/playlist\/7EiVEW9YMt7elFXqtln4V6?utm_source=generator\" width=\"100%\" height=\"352\" frameborder=\"0\" allowfullscreen=\"\" allow=\"autoplay; clipboard-write; encrypted-media; fullscreen; picture-in-picture\" loading=\"lazy\" class=\"\"><\/iframe><\/noscript><\/p>\n<h3 class=\"wp-block-heading\">HIIT &amp; Core V1- 12 Days of Christmas Workout<\/h3>\n<ol start=\"1\" class=\"wp-block-list\">\n<li>1 Burpee (HIIT)<\/li>\n<li>2 High Knees (each leg) (HIIT)<\/li>\n<li>3 Jumping Lunges (each leg) (HIIT)<\/li>\n<li>4 Push-Ups (HIIT)<\/li>\n<li>5 Star Jumps (HIIT)<\/li>\n<li>6 Mountain Climbers (each leg) (HIIT)<\/li>\n<li>7 Jump Squats (HIIT)<\/li>\n<li>8 Plank Shoulder Taps (each side) (Core)<\/li>\n<li>9 Bicycle Crunches (each leg) (Core)<\/li>\n<li>10 Sit-Ups (Core)<\/li>\n<li>11 Commandos (low plank to high plank) (Core &amp; HIIT)<\/li>\n<li>12 Tuck Jumps (HIIT)<\/li>\n<\/ol>\n<p id=\"isPasted\">To complete this workout, follow the structure of the 12 Days of Christmas song. Begin with 1 burpee, then progress to 2 high knees and 1 burpee. Next, do 3 jumping lunges, 2 high knees, and 1 burpee.\u00a0<\/p>\n<p>Continue building up the sequence, adding each new movement for the corresponding day and repeating the exercises for all previous days in reverse order.\u00a0<\/p>\n<h3 class=\"wp-block-heading\" id=\"isPasted\">HIIT &amp; Core V2 \u2013 12 Days of Christmas Workout\u00a0<\/h3>\n<ol start=\"1\" class=\"wp-block-list\">\n<li>1 Burpee Broad Jump (HIIT)<\/li>\n<li>2 Lateral Shuffle Steps (each side) (HIIT)<\/li>\n<li>3 Jumping Jacks (HIIT)<\/li>\n<li>4 Tricep Dips (using floor) (Core &amp; Strength)<\/li>\n<li>5 Skater Hops (each leg) (HIIT)<\/li>\n<li>6 Leg Raises (Core)<\/li>\n<li>7 Sumo Squats (HIIT)<\/li>\n<li>8 Plank Toe Taps (each side) (Core)<\/li>\n<li>9 Side Plank Rotations (each side) (Core)<\/li>\n<li>10 Flutter Kicks (each leg) (Core)<\/li>\n<li>11 Inchworms (walk hands out, push-up optional) (HIIT &amp; Strength)<\/li>\n<li>12 Jump Tucks or High Knees (HIIT)<\/li>\n<\/ol>\n<h3 class=\"wp-block-heading\">Strength V1 \u2013 12 Days of Christmas Workout<\/h3>\n<ol start=\"1\" class=\"wp-block-list\">\n<li>1 Turkish Get-Up (each side) (Core &amp; Strength \u2013 Kettlebell or Dumbbell)<\/li>\n<li>2 Goblet Squats (Strength \u2013 Kettlebell or Dumbbell)<\/li>\n<li>3 Deadlifts (Strength \u2013 Dumbbells or Kettlebells)<\/li>\n<li>4 Push Press (each arm) (Strength \u2013 Dumbbell or Kettlebell)<\/li>\n<li>5 Kettlebell Swings (Strength &amp; Power \u2013 Kettlebell)<\/li>\n<li>6 Renegade Rows (3 each side) (Core &amp; Strength \u2013 Dumbbells)<\/li>\n<li>7 Lateral Lunges (alternating) (Strength \u2013 Bodyweight or Kettlebell)<\/li>\n<li>8 Weighted Sit-Ups (Core \u2013 Dumbbell or Kettlebell)<\/li>\n<li>9 Russian Twists (each side) (Core \u2013 Dumbbell or Kettlebell)<\/li>\n<li>10 Horn Curls (Strength \u2013 Kettlebell, gripping the horns)<\/li>\n<li>11 Bent-Over Rows (each arm) (Strength \u2013 Dumbbell or Kettlebell)<\/li>\n<li>12 Kettlebell Figure-8 to Hold (12 total, alternating sides)<\/li>\n<\/ol>\n<h3 class=\"wp-block-heading\">Strength V2 \u2013 12 Days of Christmas Workout<\/h3>\n<ol start=\"1\" class=\"wp-block-list\">\n<li>1 Single-Arm Clean &amp; Press (each side) (Strength \u2013 Kettlebell or Dumbbell)<\/li>\n<li>2 Deadlift to Upright Rows (Strength \u2013 Dumbbells or Kettlebell)<\/li>\n<li>3 Sumo Deadlift High Pull (Strength \u2013 Kettlebell)<\/li>\n<li>4 Bent-Over Flys (Strength \u2013 Dumbbells)<\/li>\n<li>5 Lateral Squat Walks (each side) (Strength \u2013 Bodyweight with Dumbbell or Kettlebell for added load)<\/li>\n<li>6 Russian Twists (each side) (Core \u2013 Kettlebell or Dumbbell)<\/li>\n<li>7 Kettlebell Halo Rotations (each direction) (Core &amp; Shoulder Mobility \u2013 Kettlebell)<\/li>\n<li>8 Weighted Glute Bridges (Strength \u2013 Dumbbell or Kettlebell)<\/li>\n<li>9 Alternating Single-Arm KB Swings (Strength &amp; Power \u2013 Kettlebell)<\/li>\n<li>10 Overhead Tricep Extensions (Strength \u2013 Dumbbell or Kettlebell)<\/li>\n<li>11 Side Plank Hip Dips (each side) (Core)<\/li>\n<li>12 Thrusters (squat to press) (Strength &amp; Power \u2013 Dumbbells or Kettlebell)<\/li>\n<\/ol>\n<h4 class=\"wp-block-heading\">Coaches Tips For Success<\/h4>\n<p>First up, not every movement will suit everyone. Choose different movements that match your fitness level, personal preferences and of course, work around any injuries.\u00a0<\/p>\n<p>Modification options could look like swapping jumping movements for low-impact variations like step-ups or eliminate weights if you\u2019re new to strength training.<\/p>\n<p>\u200bIf you did this workout in a Crossfit box, they\u2019d definitely have you working against the clock. So you can try setting a timer for 30minutes and see how far you get or how quickly you finish. You can keep a record of your time for this year and try again next year to see if you can beat it! A little healthy competition against yourself can be fun.\u00a0<\/p>\n<p>Last but not least, stay safe. Also focus on quality (movement form) before quantity or pace particularly for weighted exercises tp prevent injuries. Don\u2019t rush through the movements.\u00a0<\/p>\n<h2 class=\"wp-block-heading\" id=\"isPasted\">Why These Workouts Work<\/h2>\n<p><strong>\u200b<\/strong>The 12 Days of Christmas workouts are just a fun way to stay motivated during the holidays. They\u2019re also a great opportunity to mix up your usual sessions whilst providing the benefits of strength, endurance, and cardio.\u00a0<\/p>\n<p>The combination of ascending and descending reps mimics interval training, challenging your stamina and keeping you engaged. Plus, the festive theme makes it easier to gather friends or family for a shared workout, turning fitness into a holiday tradition.<\/p>\n<h2 class=\"wp-block-heading\">Conclusion<\/h2>\n<p>It\u2019s of course your personal choice, but the holidays don\u2019t have to mean taking a break from your fitness goals. There\u2019s nothing wrong with carving out some time in a busy schedule of Christmas parities and family gatherings to have a crack at one of these workouts!\u00a0<\/p>\n<p>Before I go, I wanna wish you Happy Holidays and a very Merry Christmas, for whichever year you\u2019re reading this.\u00a0<\/p>\n<p><em><strong>Got another holiday themed workout you like to use?!\u00a0<\/strong><\/em><\/p>\n<p class=\"has-text-align-center\"><strong><em>Elle\u00a0<\/em><\/strong><\/p>\n<\/p><\/div>\n<p><script type=\"text\/javascript\">\n!function(f,b,e,v,n,t,s){if(f.fbq)return;n=f.fbq=function(){n.callMethod?\nn.callMethod.apply(n,arguments):n.queue.push(arguments)};if(!f._fbq)f._fbq=n;\nn.push=n;n.loaded=!0;n.version='2.0';n.queue=[];t=b.createElement(e);t.async=!0;\nt.src=v;s=b.getElementsByTagName(e)[0];s.parentNode.insertBefore(t,s)}(window,\ndocument,'script','https:\/\/connect.facebook.net\/en_US\/fbevents.js?v=next');\n<\/script><br \/>\n<br \/><script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<br \/><a href=\"https:\/\/www.keepitsimpelle.com\/crossfit-inspired-12-days-of-christmas-workout\/\">Source link <\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>This page may contain affiliate links &#8211; they are marked with a *. Making a purchase via my affiliate means I receive a small share of the sale. Last year, before I wound down my online classes, I had one more ace up my sleeve with a 12 days of Christmas workout (crossfit inspired). Honestly, &hellip;<\/p>\n","protected":false},"author":3,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5],"tags":[],"class_list":["post-12878","post","type-post","status-publish","format-standard","hentry","category-fitness"],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/12878","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=12878"}],"version-history":[{"count":0,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/12878\/revisions"}],"wp:attachment":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=12878"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=12878"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=12878"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}