__________________________________________________
Challengers who complete the challenge successfully will earn 50 WellPath points.
______________________________________
The First Day of Christmas is Sunday December 1st.
You should start on this day.
FAQ coming soon and updated regularly!

Questions? email wellness@srpmicnsn.gov
__________________________________________________
12 Days of Christmas:
Important: Daily exercises are a suggestion. Choose exercises which are appropriate for your fitness level and you enjoy.
Other routines may be found below in the Resources Section. Also you may build your own routine using the exercise libraries in the Resources Section below.
Other routines may be found below in the Resources Section. Also you may build your own routine using the exercise libraries in the Resources Section below.
12days of Fitness Virginia Beach Parks & Rec Routine (with video below):
Day One
December 1st, 2019
Do Day 1 exercise
Day Four
December 4th, 2019
Do Day 1 exercise, then Day 2 + 1, then Day 3 + 2+1, then start day 4 exercise + days 3+2+1
Day 7
December 7th, 2019
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 Two
December 2nd, 2019
Do Day 1 exercise, then Day 2 exercise + Day 1
Day Five
December 5th, 2019
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 8
December 8th, 2019
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 Three
December 3rd, 2019
Do Day 1 exercise, then Day 2 + 1, then start Day 3 exercise + Days 2 + 1
Day Six
December 6th, 2019
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 9
December 9th, 2019
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 10
December 10th, 2019
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 11
December 11th, 2019
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 12
December 12th, 2019
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 12days of CHRISTmas.
Now you have your daily routine to use for the rest of December.
Hence, the 30day, 12 days of CHRISTmas Challenge!

Day 13  31
December 13th  24th and 26th  31st, 2019
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
__________________________________________________
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.
__________________________________________________
__________________________________________________
30day, 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@srpmicnsn.gov.
Alternative Exercise Resources:ACE Fitness Exercise Library

Spark People Exercise Library
Exercise Prescription on the Net Exercise Library

________________________________________
30day, 12 Day's of CHRISTmas Challenge Routines:
The Boxer 12days of CHRISTmas Routine
Download the tracker for The Boxer routine and track your progress during the challenge. You will sign and submit your tracker at the end of the challenge.
Check out "The Boxer" routine on this video:
________________________________________
"Legs" 12days of CHRISTmas Routine
Not the ZZ Top song, The 12 Days of Christmas

Please modify or replace any exercise which you feel is difficult to perform and could cause injury.
________________________________________
Blank 12days of CHRISTmas Routine (create your own routine)
________________________________________
"Core" 12days of CHRISTmas Routine
More support materials coming for CORE 12 days of CHRISTmas routine.
Please modify or replace any exercise which you feel is difficult to perform and could cause injury.
Questions to wellness@srpmicnsn.gov