12 Days of Workouts, Day 12

Warning: today’s workout is NOT 30 minutes like the rest, rather it is 55-60 minutes long IF you do it all. The trick is to see how far you can go 🙂

Day 12: Days 1-11 combined!

  • Squat reps to failure
  • Push up reps to failure
  • Elbow plank hold to failure

Rest 60 seconds

HIIT- upper body 20 seconds on, 10 seconds rest

Round 1: 2X through

  • Jumping jacks
  • Push ups
  • Mountain climbers
  • Side plank hip dips –EACH!

Rest 30 seconds

Round 2: 2X through

  • High knees
  • Tricep dips
  • Plank jacks

Rest 30 seconds

HIIT- lower body 20 seconds on, 10 seconds rest

Round 3: 2X through

  • Squats
  • Speed skaters
  • Line hops
  • Jump twist

Rest 30 seconds

Round 4: 2X through

  • Step forward lunges
  • Squat to leg abduction
  • Plank w/ glute lift

Full body HIIT- 20 seconds on, 10 second off

Round 5: 2X through

  • Inchworm to push up
  • Side step ups- right
  • Side step ups- left

Rest 30 seconds

Round 6: 2X through

  • Seat squats
  • Plank with leg lift
  • Box jumps or step ups

CORE- 20 seconds each, no rest in between

Round 7: 2X through

  • Birddog-R
  • Birddog-L
  • Side plank leg lift-R
  • Side plank leg lift-L
  • X-crunch
  • Butterfly crunch/sit up
  • Ab tuck up
  • Rope climb-R
  • Rope climb-L

Rest 60 seconds

EMOM: Every Minute On the Minute: 4 minutes (4 rounds)

  • 25 jumprope
  • 10 spiderman plank total
  • 5 sumo squats
  • Rest with remaining time

Rest 60 seconds

AMRAP 10 minutes:

  • 1 tuck jump
  • 2 wall walks
  • 3 inchworm to plank jack
  • 4 froggers
  • 5 burpees
  • 6 jump lunge each
  • 7 diamond push ups
  • 8 lateral hop squats
  • 9 mountain climber each
  • 10 shuffle touch total

Rest 60 seconds

AMRAP 5 minutes:

  • 30 total wacky jacks (15 each side)
  • Wall sit with 50 total front jabs (25 each hand)
  • Plank with 50 shoulder taps (25 each hand)
  • 25 lunge pulse each leg
  • Low push up hold to failure

 

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s