12 days of Christmas exercise workout 6 December 2021 As Christmas approaches, it’s even more important to maintain your physical activity levels. Sometimes exercise can go by the wayside in amongst the family gatherings and celebrations with friends. If you’d like some inspiration to keep you active over the festive season, why not try our 12 days of Christmas workout? All you need is a chair and a pair of hand weights or exercise band (you could use cans of food or bottles of water). Before you begin this workout, it is important to understand your own physical capacity and only complete those exercises that you feel comfortable doing. It is always a good idea to seek guidance from your healthcare team before you engage in any new exercise routine. Warming up is also essential so a five minute walk is a great way to get the whole body moving before you start the 12 days of Christmas workout. On the first day of Christmas, my true love to sent to me A jingle bell balancing tree Using a chair or bench for support, stand on one leg for 30 seconds. Alternate legs each time you do a jingle bell balancing tree. On the second day of Christmas, my true love sent to me Two wisemen wall push ups A jingle bell balancing tree Take a step out from the wall. Place hands just wider than shoulder-width apart and lower your body towards the wall, keeping your trunk straight. Just before your nose touches the wall, push back evenly through both hands. Repeat two times. On the third day of Christmas, my true love sent to me Three sleigh bell stand ups Two wise men wall push ups And a jingle bell balancing tree Sitting with your feet shoulder width apart and toes pointing forward, lean forward and stand up as you push your weight through your heels to a standing position. Gently lower yourself back to a seated position and repeat 3 times. On the fourth day of Christmas, my true love sent to me Four reindeer high knees Three sleigh bell stand ups Two wise men wall push ups And a jingle bell balancing tree Either seated or standing, march on the spot with your knees high. Repeat 4 times. On the fifth day of Christmas, my true love sent to me Five tinsel twists Four reindeer high knees Three sleigh bell stand ups Two wise men wall push ups And a jingle bell balancing tree Seated on the floor or on a chair, place your hands behind your ears. Gently bring your left elbow to your right knee and then your right elbow to your left knee, by twisting at your torso. Alternate left to right for 5 repetitions. On the sixth day of Christmas, my true love sent to me Six Santa shoulder shrugs Five tinsel twists Four reindeer high knees Three sleigh bell stand ups Two wise men wall push ups And a jingle bell balancing tree Seated on the floor or on a chair, place your hands behind your ears. Gently bring your left elbow to your right knee and then your right elbow to your left knee, by twisting at your torso. Alternate left to right for 5 repetitions. On the seventh day of Christmas, my true love sent to me Seven cheerful calf raises Six Santa shoulder shrugs Five tinsel twists Four reindeer high knees Three sleigh bell stand ups Two wise men wall push ups And a jingle bell balancing tree Standing behind a chair or bench, rise up onto your balls of your feet and gently return to the ground. Repeat 7 times. On the eighth day of Christmas, my true love sent to me Eight boxing elves Seven cheerful calf raises Six Santa shoulder shrugs Five tinsel twists Four reindeer high knees Three sleigh bell stand ups Two wise men wall push ups And a jingle bell balancing tree Standing tall with one foot slightly in front of the other, punch your arms out in front of you. Repeat 8 times. On the ninth day of Christmas, my true love sent to me Nine north pole presses Eight boxing elves Seven cheerful calf raises Six Santa shoulder shrugs Five tinsel twists Four reindeer high knees Three sleigh bell stand ups Two wise men wall push ups And a jingle bell balancing tree Standing nice and tall with feet shoulder width apart, raise hand weights or exercise band towards the ceiling, slowly return to the starting position and repeat 9 times. On the tenth day of Christmas, my true love sent to me Ten leaping lords Nine north pole presses Eight boxing elves Seven cheerful calf raises Six Santa shoulder shrugs Five tinsel twists Four reindeer high knees Three sleigh bell stand ups Two wise men wall push ups And a jingle bell balancing tree Standing nice and tall, lunge forward (or take a large step) with your left leg and then your right leg, one after the other. Repeat 10 times. On the eleventh day of Christmas, my true love sent to me Eleven Prancer pull ups Ten leaping lords Nine north pole presses Eight boxing elves Seven cheerful calf raises Six Santa shoulder shrugs Five tinsel twists Four reindeer high knees Three sleigh bell stand ups Two wise men wall push ups And a jingle bell balancing tree Standing tall with your hand weights or exercise band in your hands by your side. Gently pull up towards your collarbone and return to the starting position. Repeat 11 times. On the twelfth day of Christmas, my true love sent to me Twelve twinkling toe ups Eleven Prancer pull ups Ten leaping lords Nine north pole presses Eight boxing elves Seven cheerful calf raises Six Santa shoulder shrugs Five tinsel twists Four reindeer high knees Three sleigh bell stand ups Two wise men wall push ups And a jingle bell balancing tree Seated in your chair, gentle extend your left foot away from your body and then alternate legs. Repeat 12 times. By Hayley Nicholson, Exercise Phys CDE
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