12 Days of Christmas Ladder Workout

12 Days of Christmas Ladder Workout

Here are your 12 movements:  
one burpee 
two squats 
three dips
four mountain climbers
five sit ups 
six bicycle crunches or oblique crunches
seven push ups 
eight backwards lunges
nine high knees
ten side lunges 
eleven  jump squats
twelve jumping jacks.

You can also find these movements as parts of previous podcasts if you need to know how to complete them. 

Until next time… Keep Flexing 

Transcript

Hello Friday Flexors!! this is Amanda back at you not only wishing you a happy holiday season but to also give you a fun workout to get your heart rate up and to have a little fun. 

I’ve got twelve movements and a ladder workout for you today. 

You're going to complete each move in the order that I provide and the order of the movement is the number of reps you will complete for the move. For example, the first movement is a burpee so you'll complete 1 burpee. The second movement is squats, so you'll complete 2 squats and then 1 burpee. The third movement is dips. You will complete three dips because it's the third movement. Then you  complete 2 squats, because it's the second movement and then you'll complete 1 burpee because it's the first and so on until you complete all 12 movements. 

Pretty easy right! Okay so here are your 12 movements: you’ve got number one burpees, number two squats numbers, number three dips, number four mountain climbers, number five sit ups, number six is a bicycle crunch or oblique crunch, number seven is push ups, number eight is a backwards lunges, number nine is high knees, number ten is side lunges, number eleven is jump squats, and number twelve is jumping jacks.

Once you climb that ladder all the way to 12 jumping jacks you're completely done! But if you feel like you got a little bit left in the tank, work your way back down that ladder starting with 12 jumping jacks, then eleven jump squats, then twelve jumping jacks and so on until you get back down to one burpee.

You can find a list of these movements on my blog which will be included in the show notes. You can also find these movements as parts of previous podcasts if you need to know how to complete them. 

I'd love to hear what you think about this workout. Find me on Instagram @ flex.on.Friday or email me at weflexonfriday@gmail.com.

Until next time… Keep Flexing