With a little inspiration from the Christmas carol “The 12 Days of Christmas” here is a Human Trainer suspension gym workout to help you get into the Christmas spirit!
As each day passes you will add on the exercise from the days before (like the song!) so by day 12 you got a mean Human Trainer Workout! For an added challenge, sing along while you’re doing it.
On the first day of Christmas my trainer gave to me… A push up with a two knee tuck
On the 2nd day of Christmas my trainer gave to me… 2 mountain climbers (2 on each side) and a push up with a two knee tuck
On the 3rd day of Christmas my trainer gave to me… 3 hamstring curls (3 on each side) 2 mountain climbers (2 on each side) and a push up with a two knee tuck
On the 4th day of Christmas my trainer gave to me… 4 alternating reverse lunges (4 on each side) 3 hamstring curls (3 on each side) 2 mountain climbers (2 on each side) and a push up with a two knee tuck
On the 5th day of Christmas my trainer gave to me… 5 HANGING AB RAISES! 4 alternating reverse lunges (4 on each side) 3 hamstring curls (3 on each side) 2 mountain climbers (2 on each side) and a push up with a two knee tuck
On the 6th day of Christmas my trainer gave to me… 6 straight arm squats 5 HANGING AB RAISES! 4 alternating reverse lunges (4 on each side) 3 hamstring curls (3 on each side) 2 mountain climbers (2 on each side) and a push up with a two knee tuck
On the 7th day of Christmas my trainer gave to me… 7 chest presses 6 straight arm squats 5 HANGING AB RAISES! 4 alternating reverse lunges (4 on each side) 3 hamstring curls (3 on each side) 2 mountain climbers (2 on each side) and a push up with a two knee tuck
On the 8th day of Christmas my trainer gave to me… 8 bicep curls (alternating 8 on each side) 7 chest presses 6 straight arm squats 5 HANGING AB RAISES! 4 alternating reverse lunges (4 on each side) 3 hamstring curls (3 on each side) 2 mountain climbers (2 on each side) and a push up with a two knee tuck
On the 9th day of Christmas my trainer gave to me… 9 two arm rows 8 bicep curls (alternating 8 on each side) 7 chest presses 6 straight arm squats 5 HANGING AB RAISES! 4 alternating reverse lunges (4 on each side) 3 hamstring curls (3 on each side) 2 mountain climbers (2 on each side) and a push up with a two knee tuck
On the 10th day of Christmas my trainer gave to me… 10 chest flies 9 two arm rows 8 bicep curls (alternating 8 on each side) 7 chest presses 6 straight arm squats 5 HANGING AB RAISES! 4 alternating reverse lunges (4 on each side) 3 hamstring curls (3 on each side) 2 mountain climbers (2 on each side) and a push up with a two knee tuck
On the 11th day of Christmas my trainer gave to me… 11 tricep presses (overhead, 11 on each side) 10 chest flies 9 two arm rows 8 bicep curls (alternating, 8 on each side) 7 chest presses 6 straight arm squats 5 HANGING AB RAISES! 4 alternating reverse lunges (4 on each side) 3 hamstring curls (3 on each side) 2 mountain climbers (2 on each side) and a push up with a two knee tuck
On the 12th day of Christmas my trainer gave to me… 12 kneeling crunches (overhead) 11 tricep presses (overhead, 11 on each side) 10 chest flies 9 two arm rows 8 bicep curls (alternating, 8 on each side) 7 chest presses 6 straight arm squats 5 HANGING AB RAISES! 4 alternating reverse lunges (4 on each side) 3 hamstring curls (3 on each side) 2 mountain climbers (2 on each side) and a push up with a two knee tuck
These exercises are best done with the Human Trainer to get the best results. The Human Trainer suspension gym provides a complete full-body workout. Using suspension gyms allows you to optimize your fitness routine for more range of motion, exercises, and fitness level. Find out more about the Human Trainer.
Have a Jolly Workout!
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