I thought it was about time to post another workout. Yippee! And this is my all time favorite!
The 12 Steps to Fitness workout is based on the 12 Days of Christmas song, so what better time to pull it out than now?
I like to write it out on a big ‘ol white board for easy reference. You will be repeating each step a lot!
The workout has 3 sections which you will definitely notice when you are doing it. The first 4 steps are cardio and when put together really get your heart rate up. Steps 5-8 are core based with a little cardio in the middle and the remaining steps are mostly strength with weights (except Step 12 which is basically a free pass for doing such a great job on steps 1-11!)
Step 1 is one rep. Step 2 is 2 reps. Step 3 is 3 reps and so on.
Complete step 1.
Complete step 2 and step 1.
Complete step 3, step 2 and step 1.
Complete step 4, step 3, step 2 and step 1.
Continue in this manner until you complete step 12 all the way down to step 1.
Hey, this is just like the song!
So let’s get this party started!
Step 1 – Of course we start with a burpee with a push-up. Just 1.
Step 2 – Surfer Kickouts. I had to put a little California in here. Imagine you are on a surfboard. Do a burpee and instead of jumping straight up at the top, do a 180 degree turn so you are facing the back of your surfboard. Do another burpee and another 180. That is one rep. Now do it again to complete your 2 reps. Now repeat step 1.
At this point you might notice you just did 5 burpees (step 2 and step 1 combined). I’ve gotten heat about this from clients when the realization sets in. I know, I’m such a giver! Merry Christmas!
Step 3 – 3 squat jumps
Imagine an air jack but your arms don’t go higher than shoulder height.
This is my daughter doing plyo stars in our kitchen last Christmas Day. That’s how we roll at our house.
These are quite fun! (To watch and to do!)
They make me feel like a really bad ballerina!
Step 5 – Side plank on your forearm or on your hand. Now dip your hip down towards the floor and back up. That’s one rep. Do 5 on each side.
Step 6 – 60 seconds of plank. This is where the fun really starts. You can be on your forearms or your hands. It’s handy to have a clock around for this one.
<Don’t forget you are repeating each step all the way down to 1 after each new step>
Step 7 – 7 Suicide Tap Downs each side. I saw this somewhere and had to use it. Don’t worry, it’s not as bad as it sounds. Do a lateral lunge, Jack or squat jump in the middle (squat jump is harder) and do a lateral lunge on the other side. That’s one rep. Sometimes I call this lunge-jack-lunge or lunge-jump-lunge. Whatever you call it, it will get your heart rate up for sure.
Step 8 – 8 Tricep Pushups
Step 9 – 9 split lunges each side. You may choose to hold a weight or 2 at this point. Get in lunge position and go up and down 9 times. Keep your core tight, your spine erect and your shoulders back and down. Also make sure you are not pressing your knee forward over your toe.
Step 10 – 10 bicep curls. Go as heavy as you can. It will be a while before you get back to these.
Step 11 – 11 Sumo squats. Your toes are pointed out at an angle and your squat is low. This is more of a plie’ than a traditional squat. You can hold a weight at chin height or low between your legs as you squat up and down. Advanced can choose to add a little hop in between squats turning it into a sumo squat jump. It’s OK to get creative!
Step 12 is the icing on the cake. Enjoy 12 jumping jacks (and don’t forget to repeat steps 11 down to 1)
Step 13 is not listed on the board, but this is where you can collapse in a sweaty heap on the floor.
You have completed the workout. Well done!
How long will it take?
That is a good question!
Depending on your fitness level, it can range to roughly 30 minutes to more than 50 minutes. It’s always fun to time yourself, but don’t sacrifice good form for a faster time!
A few tips
It is a great idea to write this out in large letters like on a white board or something you won’t ruin with your sweat drips.
I also use a clock with a second hand to time plank. Of course a smart phone works well too.
As with all my workouts, all the exercises are interchangeable. Have fun with it!
If you complete the entire workout, here is your rep count:
Burpees (Steps 1 & 2 combined) – 56
Squat jumps – 30
Plyo Stars – 36
(That’s 122 cardio reps)
Side Plank Dips – 40 each side
Plank – Total of 7 minutes of plank when you’re done. WOW!!
Suicide Tap Downs – 42 lateral lunges each side with an additional 6 jacks or squat jumps!
Tricep Push-ups – 40
Split Lunges – 36 each side
Bicep Curls – 30
Sumo Squats – 22
Jumping Jacks – 12
Total rep count – roughly 350 with an additional 7 minutes of plank.