Merry Christmas! Routines #9-12 of the 12 Workouts of Christmas

Workout Breakdown

Time:Workout Type: 4 Minute Interval WorkoutsExercises: 21

• --LISA'S WEIGHTED WORKOUT--
• WEIGHTED PRISONER SQUAT JUMPS-37 reps
  
• ELEVATED PUSH-UP'S WITH KNEE'S-13 reps
• ALTERNATING WEIGHTED SQUATS-13 reps
• LUNGE & PRESS-8 reps
• 
  
• --DIP STATION WORKOUT--
• 1 PRESS-UP & KNEE TUCK-8 reps
• 
  
• 1 TUCK AB & DIP STATION BODY LIFT-10 reps
• 
  
• 1 TRICEPS DIP & 1 V AB-10 reps (assisted)
• 
  
• REVERSE PULL UP'S- 20 reps
• 
  
• --SEAN'S BODYWEIGHT WORKOUT--
• PUSH UP WITH A BUNNY HOP10 reps
• 
  
• STEP UP'S LEFT LEG34 reps
• 
  
• PUSH UP WITH A BUNNY HOP9 reps
• 
  
• STEP UP'S RIGHT LEG35 reps 
• 
  
• --AB WORKOUT & BONUS LEGS WORKOUT --
• CIRCLE ABS26 reps
• 
  
• V ABS LEFT23 reps
• 
  
• V ABS RIGHT27 reps
• 
  
• 50 LEFT SIDE LEG LIFT & LEFT KNEE LIFT1 minute and 39 seconds 
• 
  
• 50 RIGHT SIDE LEG LIFT & RIGHT KNEE LIFT2 minutes

Get your gear for this workout here:

• PROTEIN & FAT LOSS PACKGet your supplements here
• INTERVAL TIMERGet your equipment here
• DIP STATIONGet your equipment here
• SANDBAGGet your equipment here

Instructions:

For each 4 minute routine, set your interval timers for 4 rounds x 50/10.

We are closing in on last few days until Christmas, which means the 1 Days of christmas workouts are almost at an end. As always push at your max effort for the 50 second interval & if you feel you have more left to give try another 4 Min workout from the Mix and Match selection we have brought for you over the holiday period.

Watch the videos for the workout tutorials and beginner variations & don’t forget the extra leg & bum’s & abs section’s ;).

Lisa’s Scores for the weighted workout are as follows:

- Weighted Prisoner Squat Jumps: 12

- Elevated Push-up’s with Knee’s : 11

- Alternating weighted Squats: 22

- Lunge & Press: 21

Lisa’s Scores for the Dip Station weighted workout are as follows:

- 1 Press-up & Knee Tuck: 13

- 1 Tuck Ab & Dip Station Body Lift: 11

- 1 Triceps Dip & 1 V Ab: 10

- Reverse Pull Up’s: 16

Sean’s Bodyweight Workout Scores:

- Push up with a bunny hop: 8

- Step up’s Left Leg: 34

- Push up with a bunny hop: 8

- Step up’s Right Leg: 26

Ab Workout:

- Circle Abs

- V abs Left

- V Abs Right

Bonus Leg Workout:

50 Left Side Leg Lift & Left Knee Lift.

50 Right Side Leg Lift & Right Knee Lift.