WellPath - We're on our way!
  • WellPath.info
    • Resources
    • Coaching >
      • Coach_Koehnemann
      • Coach_Eley
  • WellPath This Week
  • WellPath Participation
    • WellPathEndorsedEvents >
      • MarchMadness
      • FiscalFitness
    • Challenges >
      • StreakResources
      • StreakTracking
      • Domains
      • LnLs
      • Quiz
    • Exercise/Fitness Participation (EFPs) >
      • FitnessCenter
    • Health Enhancement Goals (HEGs)
    • ABCs
    • Prevention >
      • Choose_health
      • IMC
      • HealthyWeightManagement
      • Healthy Back Program
      • BodyComp
  • COVID-19
    • COVID-19-stayInformed
    • COVID-19-Prevention
    • COVID-19-WorkFromHome
    • COVID-19-Benefits
    • COVID-19-Family
    • COVID-19-Wellness >
      • COVID-19-Exercise
      • COVID-19-MentalHealth
      • COVID-19-Nutrition
      • COVID-19-Sleep
  • MYWellPath
  • FamilyResources
  • WellPath TV
Picture
Click to visit the WellPath 30 day 12 Days of CHRISTmas Challenge page.

__________________________________________________

​Register now.  

Register Now!

______________________________________

The First Day of Christmas is Tuesday December 1st.
You should start on this day. 

Fitness Tracker
Frequently Asked Questions
FAQ coming soon and updated regularly!
Picture
Questions? e-mail wellness@srpmic-nsn.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. 
Picture

More information and links activated soon!

Picture

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

VB P&R Tracker
Day One
December 1st, 2020
Squat Hold/Wall Sitting
Alternate exercises
Do Day 1 exercise

Day Four
December 4th, 2020
Windmill Planks
Alternate exercises
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, 2020
Jump Squats
Alternate exercises
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, 2020
Lunges
Alternate exercises
Do Day 1 exercise, then Day 2 exercise + Day 1

Day Five
December 5th, 2020
Superman's
Alternate exercises
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, 2020
Mountain Climbers
Alternate exercises
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, 2020 
Snowboarders
Alternate exercises
Do Day 1 exercise, then Day 2 + 1, then start Day 3 exercise + Days 2 + 1

Day Six
December 6th, 2020
Side Lunges
Alternate exercises
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, 2020
Push-up Child Pose
Alternate exercises
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, 2020
Skater Leaps
Alternate exercises
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, 2020
Jumping Jacks
Alternate exercises
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, 2020
Burpees
Alternate exercises
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
December 13th - 24th and 26th - 31st, 2020
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. 

__________________________________________________

Picture

__________________________________________________

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

Video: Mathematical error in e-mail for the 12th Day of Christmas explained. Maybe Santa will give me a calculator for Christmas?


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
Ace Fitness
Spark People Exercise Library
Spark People

Exercise Prescription on the Net  Exercise Library
EXRX.net

________________________________________

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

The Boxer 12-days of CHRISTmas Routine 
Boxer Tracker
Boxer Hymnal
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. 
Picture
Click to download routine

Check out "The Boxer" routine on this video:

________________________________________

"Legs" 12-days of CHRISTmas Routine 
"Legs" Tracker
Hymnal for Legs
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. 
Picture
Click to download leg routine

________________________________________

Blank 12-days of CHRISTmas Routine (create your own routine)
Picture
Click to download a blank form

________________________________________

"Core" 12-days of CHRISTmas Routine 
More support materials coming for 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. 
Picture
Click on image to download tracker

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

Evaluation of 30-d 12Days of CHRISTmas Challenge

​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. 

__________________________________________________

Questions to wellness@srpmic-nsn.gov