12 days of Christmas exercise workout

Monday, 6 December 2021

As Christmas approaches, it’s even more important to maintain your physical activity levels. Sometimes exercise can go by the wayside in amongst the family gatherings and celebrations with friends. If you’d like some inspiration to keep you active over the festive season, why not try our 12 days of Christmas workout? All you need is a chair and a pair of hand weights or exercise band (you could use cans of food or bottles of water).

Before you begin this workout, it is important to understand your own physical capacity and only complete those exercises that you feel comfortable doing. It is always a good idea to seek guidance from your healthcare team before you engage in any new exercise routine. Warming up is also essential so a five minute walk is a great way to get the whole body moving before you start the 12 days of Christmas workout.

cartoon santa

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

A jingle bell balancing tree

 

woman holding onto a chair with one leg raised and bent

Using a chair or bench for support, stand on one leg for 30 seconds. Alternate legs each time you do a jingle bell balancing tree.

 

On the second day of Christmas, my true love sent to me

Two wise men wall push ups

And a jingle bell balancing tree

wall push up  wall push up

Take a step out from the wall. Place hands just wider than shoulder-width apart and lower your body towards the wall, keeping your trunk straight. Just before your nose touches the wall, push back evenly through both hands. Repeat two times.

 

On the third day of Christmas, my true love sent to me

Three sleigh bell stand ups

Two wise men wall push ups

And a jingle bell balancing tree

man sitting on a chair man half getting up from chair  man standing up from chair

Sitting with your feet shoulder width apart and toes pointing forward, lean forward and stand up as you push your weight through your heels to a standing position. Gently lower yourself back to a seated position and repeat 3 times.

 

On the fourth day of Christmas, my true love sent to me

Four reindeer high knees

Three sleigh bell stand ups

Two wise men wall push ups

And a jingle bell balancing tree

woman seated on bench one leg lifted  woman standing with one foot off ground

Either seated or standing, march on the spot with your knees high. Repeat 4 times.

 

On the fifth day of Christmas, my true love sent to me

Five tinsel twists

Four reindeer high knees

Three sleigh bell stand ups

Two wise men wall push ups

And a jingle bell balancing tree

woman in seated twist

Seated on the floor or on a chair, place your hands behind your ears. Gently bring your left elbow to your right knee and then your right elbow to your left knee, by twisting at your torso. Alternate left to right for 5 repetitions.

 

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

Six Santa shoulder shrugs

Five tinsel twists

Four reindeer high knees

Three sleigh bell stand ups

Two wise men wall push ups

And a jingle bell balancing tree

Woman demonstrating should  Woman demonstrating raised shoulder lift

Seated on the floor or on a chair, place your hands behind your ears. Gently bring your left elbow to your right knee and then your right elbow to your left knee, by twisting at your torso. Alternate left to right for 5 repetitions.

 

On the seventh day of Christmas, my true love sent to me

Seven cheerful calf raises

Six Santa shoulder shrugs

Five tinsel twists

Four reindeer high knees

Three sleigh bell stand ups

Two wise men wall push ups

And a jingle bell balancing tree

Man standing holding onto back of a chair    man standing on tiptoe holding the back of a chair

Standing behind a chair or bench, rise up onto your balls of your feet and gently return to the ground. Repeat 7 times.

 

On the eighth day of Christmas, my true love sent to me

Eight boxing elves

Seven cheerful calf raises

Six Santa shoulder shrugs

Five tinsel twists

Four reindeer high knees

Three sleigh bell stand ups

Two wise men wall push ups

And a jingle bell balancing tree

woman demonstrating boxing    woman demonstrating second part of boxing exercise

Standing tall with one foot slightly in front of the other, punch your arms out in front of you. Repeat 8 times.

 

On the ninth day of Christmas, my true love sent to me

Nine north pole presses

Eight boxing elves

Seven cheerful calf raises

Six Santa shoulder shrugs

Five tinsel twists

Four reindeer high knees

Three sleigh bell stand ups

Two wise men wall push ups

And a jingle bell balancing tree

man using theraband with arms by shoulder  Man using theraband with arms raised

Standing nice and tall with feet shoulder width apart, raise hand weights or exercise band towards the ceiling, slowly return to the starting position and repeat 9 times.

 

On the tenth day of Christmas, my true love sent to me

Ten leaping lords

Nine north pole presses

Eight boxing elves

Seven cheerful calf raises

Six Santa shoulder shrugs

Five tinsel twists

Four reindeer high knees

Three sleigh bell stand ups

Two wise men wall push ups

And a jingle bell balancing tree

woman demonstrating a lunge

Standing nice and tall, lunge forward (or take a large step) with your left leg and then your right leg, one after the other. Repeat 10 times.

 

On the eleventh day of Christmas, my true love sent to me

Eleven Prancer pull ups

Ten leaping lords

Nine north pole presses

Eight boxing elves

Seven cheerful calf raises

Six Santa shoulder shrugs

Five tinsel twists

Four reindeer high knees

Three sleigh bell stand ups

Two wise men wall push ups

And a jingle bell balancing tree

Man standing with theraband under feet  Man standing with theraband underfoot and arms raised to shoulder height

Standing tall with your hand weights or exercise band in your hands by your side. Gently pull up towards your collarbone and return to the starting position. Repeat 11 times.

 

On the twelfth day of Christmas, my true love sent to me

Twelve twinkling toe ups

Eleven Prancer pull ups

Ten leaping lords

Nine north pole presses

Eight boxing elves

Seven cheerful calf raises

Six Santa shoulder shrugs

Five tinsel twists

Four reindeer high knees

Three sleigh bell stand ups

Two wise men wall push ups

And a jingle bell balancing tree

man sitting on a chair  Man sitting on chair with left leg raised out in front

Seated in your chair, gentle extend your left foot away from your body and then alternate legs. Repeat 12 times.

 

By Hayley Nicholson, Exercise Phys CDE

Keywords: Exercise

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