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The 12 Days of Fitness By Mark Grevelding
Need help staying motivated with exercise during the holidays? Below is a fun 12-day fitness program you can do in your living room. Designed with exercises for cardio, flexibility and strength, this progressive workout increases in time and exercises each day, starting with one minute on the first day of fitness and increasing in time to 20 minutes by the 12th day. Similar to the song, “The 12 Days of Christmas,” you add on the previous days of exercises as you go. You don’t need any equipment. Just put on some holiday music, get moving and before you know it the new year will be here.
1st Day of Fitness
One minute of high knee marching in place
2nd Day of Fitness
Two calf stretches: Standing in lunge stance, with bent knee on lead leg and heel down on rear leg. Hold stretch for 30 seconds.
3rd Day of Fitness
Three wall push-ups: Stand two feet from wall with palms on wall. Bend elbows and bring chest toward wall. Hold 10 seconds.
4th Day of Fitness
Four squats: Slowly bend hips and knees and lower buttocks a few inches – holding the lowered position for 10 seconds.
5th Day of Fitness
Five toe touches: Bend and reach toward your toes and hold for 10 seconds.
6th Day of Fitness
Six torso twists: Stand with feet shoulder width apart and perform slow twists to the right and then the left.
7th Day of Fitness
Seven sets of knee lifts: Perform knee lifts (R & L) with overhead arm presses
8th Day of Fitness
Eight side bends: Standing feet shoulder width. Raise right arm and bend at waist left. Hold the stretch for five seconds. Repeat other side.
9th Day of Fitness
Nine sets of speed skaters: Perform alternating leg curls/knee bends (R & L) with arms swinging side to side (skating).
10th Day of Fitness
10 sets side leg lifts: Perform alternating side leg lifts (R & L) with side arm raises.
11th Day of Fitness
11 curl-ups: Place a towel on the floor. Lie on your back, knees bent, feet flat on the floor. Place hands on thighs and slide finger tips toward knees, lifting shoulders a few inches off the floor.
12th Day of Fitness
12 knees to chest: Same position as curl-ups, grasp right knee behind the thigh and gently pull leg towards chest. Repeat left.
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