The 12 Days of Workouts
It’s easy to forget our exercise routines during the holidays. Follow this new program, beginning with one exercise and adding to it daily, just like the 12 Days of Christmas song does with presents!
—BRIO magazine
SNOWY MOUNTAIN CLIMBERS
To get started begin in a high plank position with your shoulders stacked over your wrists. Maintain a steady core and then lift one leg, driving your knee toward your elbow. Alternate sides and repeat. You can stay at a low pace or increase the speed each time.
SNOW ANGELS
Begin by lying on your stomach with your arms reaching straight above your head. Lift your arms and legs off the ground. While holding that position, sweep your arms down to your sides then back overhead. Return to the start position between each repetition.
CANDY CANE TWISTS
Sit on the ground with your knees bent and heels resting on the floor. Lean back your torso to a 45-degree angle. Brace your core, keep your legs steady, and then twist your torso as if you’re reaching toward the ground on the opposite side of your body.
POLAR BEAR CRAWL
Start on all fours, keeping your back flat, your legs hip-width apart and your arms shoulder-width apart. Lift your knees to a 90-degree angle, hovering an inch off the ground. Move one hand and the opposite foot forward an equal distance while staying low to the ground. Switch sides, moving the opposite hand and foot.
REINDEER KICKS
To get started begin on all fours, and brace your core. Lift one leg with your knee bent at a 90-degree angle and the bottom of your shoe facing up, and press your foot directly toward the ceiling, squeezing your glutes. Return to the start position between each repetition. Focus on engaging core and glutes while doing this workout.
PRANCER PUSHUPS
Begin in a high plank position with your hands just outside the width of your shoulders. While maintaining a steady core and lower body, bend your elbows and lower your body toward the ground. Your elbows should stay close to your body and in line with your wrists. If needed, perform from the knees or elevate your hands on a higher surface.
SLEIGH PUSH
To get started begin standing with hands on a wall and your body at a 45-degree angle. Drive one knee up toward the wall and then quickly switch to the other leg. It will feel like running in place. Continue to alternate sides and repeat. This will engage your hip flexors, quads and calves.
CHRISTMAS GOOD MORNINGS
Begin with feet hip-width apart, toes pointed forward. Maintain vertical shins, and push your hips backward while lowering your chest to be parallel with the ground, keeping a soft bend in your knees. Hands can slide down legs, be held overhead or be placed behind your head. Your back should be straight, not rounded or arched.
YULETIDE LUNGES
To get started begin with your feet hip-width apart. Take a large step backward, bend your front leg to 90 degrees, and let the back knee sink down toward the ground. Rise and step your leg forward to return to the starting position. Continue to alternate sides and repeat—engaging your glutes and quads.
NUTCRACKER MARCHES
To get started begin by standing tall with your feet about hip-width apart, arms at your sides, and engage your core. Begin by bringing one knee toward your chest, slightly above waist level. Quickly alternate legs—strengthening your hip flexors and quads.
ICE SKATERS
Begin by standing on one leg with the other leg diagonally behind it. Tap your toe. Hop from side to side, switching legs as if you were hopping over a puddle or speed skating. Swing your arms side to side touching the opposite arm to the opposite standing leg.
STAR JUMPS
Begin in a high squat position with your feet together and palms touching the sides of your legs. Jump up, raising your arms and legs out to your sides. (Your body should form an “X” in midair.) Land softly with your feet together. Return to the start position between each repetition.
Focus on the Family’s Brio magazine is designed with you in mind!
We’re here to help you grow in your faith, encourage healthy relationships and address real-life topics that will help you navigate the teen years. Growing into womanhood is a great adventure and the Brio team wants to journey with you. Let’s talk culture, body image, social media, boys and more as we filter it all through our shared faith in Jesus Christ.
