bodyweight, compound exercises, fitness

Public Body's The 12 Days of Fitness! Stay Hot & Awesome This Holiday Season!

It's the most wonderful time of the year! We love the holiday season at Public Body. We also know that it can be a challenging time of year to maintain your hotness and awesomeness with a calendar marked abundantly with shopping trips and holiday parties. So your friendly elves at Public Body have designed a new 12 Days of Fitness workout series just for you! Each day for the next 12 days we'll provide you with a workout that you can easily fit into your holiday schedule. Every day the workout will be different in order to challenge your body. 

The workouts:

-are designed to be quick and efficient.

-only require your body and possibly dumbbells or resistance bands.

-can be completed in less than an hour of your time!  

Think of your Public Body trainers as your own personal Elf on the Shelf giving you the gift of hotness and awesomeness this holiday season...and staring at you creepily from a shelf while you do the workouts. Here's Day 1! 

On the 12th day of Christmas...

Do 12 reps of each of the following body weight exercises. Complete each exercise one right after the other, then after each full round take a one minute rest. Complete as many rounds as possible (AMRAP). If you have dumbbells, you can hold them during your squats and lunges and add a set of biceps curls at the end of the AMRAP. For a more advanced version, complete 15 or 20 reps of each exercise. How many rounds can you do?

-Sumo squats: Stand with feet slightly wider than shoulder width apart and toes slightly turned out. Sit the hips back shifting weight into your heels, then return to standing.

-Cross body mountain climbers: Start in a high plank position with shoulders stacked over elbows and elbows over wrists. Keeping your body flat, drive your right knee toward your left elbow then your left knee to your right elbow. That is one rep. Repeat rapidly for 12 total reps.

-Alternating curtsey lunges: Stand with feet hip width apart. Cross your right leg back and on a diagonal behind body so that your right knee is in line with your left lower calf, bending both knees about 90 degrees. Repeat opposite side. That is one rep. Repeat for 12 total reps

-Tricep dips: Position your hands shoulder-width apart on a secure bench or stable chair. Slide your butt off the front of the bench with your legs extended out in front of you. Straighten your arms, then bend at the elbows lowering your body. Fire your triceps and straighten the arms again. Be sure to keep your shoulders active, down and back.

-Star Jumps: Begin with your feet together and arms close to your body. To start, squat halfway down then explode up as high as possible extending your arms and legs away from your body like and "X."

-Spiderman pushups: Start in a traditional pushup position. As you move toward the floor, bring your right knee to your right elbow, keeping it off the ground. Press up to starting position. That is one rep. Repeat alternating sides. 

-Toe touch crunches: Lie on your back and extend your heels up to the ceiling. While keeping the lower back pressed to the floor, raise your torso off the ground and reach your fingertips to your toes.

-Optional Bicep curls if dumbbells or resistance bands are available. If not, be sure to ask Santa for some!

Rest for one minute and then repeat the circuit for as many rounds as possible.

Tomorrow we'll have our 11th day of Christmas workout ready for you at  publicbody.com and on our Facebook and Instagram pages.

Stay hot and awesome,

 Public Body