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Click to visit the WellPath 30 day 12 Days of CHRISTmas Challenge page.

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

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The First Day of Christmas is Sunday December 1st.
You should start on this day. 
FAQ coming soon and updated regularly!
Questions? e-mail wellness@srpmic-nsn.gov

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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. 

More information and links activated soon!

12-days 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 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, 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

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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. 

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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:

The Boxer 12-days 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. 
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Click to download routine

Check out "The Boxer" routine on this video:

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"Legs" 12-days 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. 
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Click to download leg routine

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

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"Core" 12-days 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. 
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Click on image to download tracker
Questions to wellness@srpmic-nsn.gov

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