12 days-SRPMIC

The First Day of Christmas is Monday, December 4th, 2023. You should start on this day.

Build Your Own Routine

Day Two

Do Day 1 exercise, then Day 2 exercise + Day 1

Day Three

Do Day 1 exercise, then Day 2 exercise + Day 1 exercise, then start new Day 3 exercise + Days 2 + 1

Day Four

Do Day 1 exercise, then Day 2 + 1, then Day 3 + 2+1, then start day 4 exercise + days 3+2+1

Day Five

Do Day 1 exercise, then Day 2 + 1, then Day 3 + 2+1, day 4 + 3 +2 =1 then start day 5 exercise + days 4+3+2+1

Day Six

Do Day 1 exercise, then Day 2 + 1, then Day 3 + 2+1, then day 4 + 3 +2 =1 then day 5+4+3+2+1, then start day 6 exercise + days 5+4+3+2+1

Day Seven

Do Day 1 exercise, then Day 2 + 1, then Day 3 + 2+1, then day 4 + 3 +2 =1 then day 5+4+3+2+1, then day 6 exercise + days 5+4+3+2+1, then start ​Day 7 exercise + days 6+5+4+3+2+1

Day Eight

Do Day 1 exercise, then Day 2 + 1, then Day 3 + 2+1, then day 4 + 3 +2 =1 then day 5+4+3+2+1, then day 6 exercise + days 5+4+3+2+1, then ​Day 7 exercise + days 6+5+4+3+2+1, then start day 8 exercise +7+6+5+4+3+2+1

Day Nine

Do Day 1 exercise, then Day 2 + 1, then Day 3 + 2+1, then day 4 + 3 +2 =1 then day 5+4+3+2+1, then day 6 exercise + days 5+4+3+2+1, then ​Day 7 exercise + days 6+5+4+3+2+1, then start day 8 exercise +7+6+5+4+3+2+1, then start day 9 exercise + 8+7+6+5+4+3+2+1

Day Ten

Do Day 1 exercise, then Day 2 + 1, then Day 3 + 2+1, then day 4 + 3 +2 =1 then day 5+4+3+2+1, then day 6 exercise + days 5+4+3+2+1, then ​Day 7 exercise + days 6+5+4+3+2+1, then start day 8 exercise +7+6+5+4+3+2+1, then day 9 exercise + 8+7+6+5+4+3+2+1, then start day 10 exercise +9+8+7+6+5+4+3+2+1

Day Eleven

Do Day 1 exercise, then Day 2 + 1, then Day 3 + 2+1, then day 4 + 3 +2 =1 then day 5+4+3+2+1, then day 6 exercise + days 5+4+3+2+1, then ​Day 7 exercise + days 6+5+4+3+2+1, then start day 8 exercise +7+6+5+4+3+2+1, then day 9 exercise + 8+7+6+5+4+3+2+1, then day 10 exercise +9+8+7+6+5+4+3+2+1, then start day 11 exercise +10+9+8+7+6+5+4+3+2+1

Day Twelve

Do Day 1 exercise, then Day 2 + 1, then Day 3 + 2+1, then day 4 + 3 +2 =1 then day 5+4+3+2+1, then day 6 exercise + days 5+4+3+2+1, then ​Day 7 exercise + days 6+5+4+3+2+1, then start day 8 exercise +7+6+5+4+3+2+1, then day 9 exercise + 8+7+6+5+4+3+2+1, then day 10 exercise +9+8+7+6+5+4+3+2+1, then day 11 exercise +10+9+8+7+6+5+4+3+2+1 then start day 12 exercise +11+10+9+8+7+6+5+4+3+2+1

There you go! That’s your 12-days of CHRISTmas.
Now you have your daily routine to use for the rest of December.
Hence, the 30-day, 12 days of CHRISTmas Challenge!

Day 13 – 31
REPEAT!

Coach Eley’s 12 Days of Christmas Routine

12 Days of Christmas w/ Coach Christine from SRPMIC on Vimeo.

Do your 12 exercises in order of the song:
Do Day 1 exercise,

then Day 2 + 1,

then Day 3 + 2+1,

then day 4 + 3 +2 =1

then day 5+4+3+2+1,

then day 6 exercise + days 5+4+3+2+1,

then ​Day 7 exercise + days 6+5+4+3+2+1,

then start day 8 exercise +7+6+5+4+3+2+1,

then day 9 exercise + 8+7+6+5+4+3+2+1,

then day 10 exercise +9+8+7+6+5+4+3+2+1,

then day 11 exercise +10+9+8+7+6+5+4+3+2+1

then start day 12 exercise +11+10+9+8+7+6+5+4+3+2+1

12 Days of Fitness Routine from Virginia Beach Parks & Recreation (with video below) 

Here’s a video from Virginia Beach Parks and Recreation showing the example exercise routine. The lady, Janessa is doing the advanced routine, the man, Alan is doing a modified routine to make it easier. However you should consider modifying the routine using the resources from this page to match your interests and to adapt to your current fitness level.

 

12-days of Fitness Virginia Beach Parks & Rec Routine (with video below):

VB P&R Tracker

30-day, 12 Day’s of CHRISTmas Challenge Resources:

 

Video: Using the hymnals to stay on track with your exercise progression during the 12 Days of Christmas:

Use the tracker to mark down when you complete your exercises each day. You will sign and turn in the tracker at the end of the challenge in addition to completing an online evaluation. After the 12th Day of Christmas, you will simply repeat the exercises for the 12th Day of Christmas (in the order of the song) 10 more days before the end of December. Questions? wellness@srpmic-nsn.gov.

Alternative Exercise Resources:

Ace Fitness Exercise Library

Spark People Exercise Library

Exercise Prescription on the Net Exercise Library

 

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30-day, 12 Day’s of CHRISTmas Challenge Routines:​

 

Boxer Tracker | Boxer Hymnal

“Legs” 12-days of CHRISTmas Routine:

“Legs” Tracker | Hymnal for Legs

Blank 12-days of CHRISTmas Routine (create your own routine)

“Core” 12-days of CHRISTmas Routine

Core Tracker | Core Hymnal

Please modify or replace any exercise which you feel is difficult to perform and could cause injury.

Challengers who complete the challenge successfully will earn 50 WellPath points.

At the end of the Challenge complete the online evaluation and submit your completed tracker to wellness@srpmic-nsn.gov to earn 50 WellPath points.

30-day, 12 Day’s of CHRISTmas Challenge Routines:​

 

Boxer Tracker | Boxer Hymnal

“Legs” 12-days of CHRISTmas Routine:

“Legs” Tracker | Hymnal for Legs

Blank 12-days of CHRISTmas Routine (create your own routine)

“Core” 12-days of CHRISTmas Routine

Core Tracker | Core Hymnal

Please modify or replace any exercise which you feel is difficult to perform and could cause injury.

Challengers who complete the challenge successfully will earn 50 WellPath points.

At the end of the Challenge complete the online evaluation and submit your completed tracker to wellness@srpmic-nsn.gov to earn 50 WellPath points.