12 Days of Christmas Exercises
Staying Active Through the Holidays with 12 Days of Christmas Exercises
The holiday season is filled with joy, delicious treats, and family fun but it can also come with long hours of sitting, stress, and an extra helping of holiday weight gain ! This year, let’s stay active together with our 12 Days of Christmas Exercises. We’ve come up with a festive routine that will not only help you maintain mobility, strength, and flexibility but will also add some holiday cheer to your workouts ! Each day introduces a fun, holiday themed exercise designed by your friendly Exercise Physiologists.
So grab your elf hat, put on your favorite Christmas tunes, and let’s get moving !
Day 1: Santa’s Isometric Push
Focus: Strength & Cardio
Imagine you’re pushing Santa’s sleigh full of toys! This full-body move will work your legs, glutes, and core while also getting your heart rate up.
How to Do It:
- Stand with feet hip-width apart and a slight bend in your knees.
- Place your hands against a stable surface (like a wall or bench) and lean forward, engaging your core.
- Push into the surface, moving your feet as if you’re pushing something heavy. Do this for 30 seconds, rest, and repeat for 3 sets.
Day 2: Elf Squats
Focus: Strength (Glutes & Quads)
Elves are always squatting down to make toys, so let’s join them ! This move targets your lower body, giving your glutes and quads a solid workout.
How to Do It:
- Stand with your feet shoulder-width apart and lower into a squat position, like you’re sitting in an imaginary chair.
- Make sure your knees don’t go past your toes and keep your chest lifted.
- Do 15 squats, rest, and repeat for 3 sets.
Day 3: Reindeer Rowing
Focus: Upper Body Strength
Reindeer need strong backs to pull Santa’s sleigh, and so do we ! This exercise strengthens your back and shoulders.
How to Do It:
- Stand with feet hip-width apart, hinge forward slightly, keeping your back straight.
- Hold a resistance band or weights in both hands, arms extended.
- Pull your arms back, squeezing your shoulder blades together like you’re pulling reins. Return to the starting position.
- Do 12 rows, rest, and repeat for 3 sets.
Day 4: Candy Cane Twists
Focus: Core Strength & Mobility
This festive core exercise will help you feel strong enough to twist like a candy cane ! It works your obliques and improves flexibility.
How to Do It:
- Sit on the floor or a chair with your knees bent and feet flat.
- Hold a weight or water bottle in front of your chest.
- Twist your torso to the right, then back to center, and then to the left.
- Do 12 twists per side, rest, and repeat for 3 sets.
Day 5: Nutcracker Lunges
Focus: Lower Body Strength & Balance
Crack into these lunges like the Nutcracker himself ! They’re great for building strength in your legs and improving balance.
How to Do It:
- Stand tall, then step one foot forward into a lunge, lowering your back knee toward the ground.
- Push back to the starting position and switch legs.
- Do 12 lunges on each leg, rest, and repeat for 3 sets.
Day 6: Jingle Bell Jumps
Focus: Cardio & Power
Time to jump for joy like jingle bells bouncing around ! This plyometric move will boost your heart rate and strengthen your legs.
How to Do It:
- Start in a standing position, feet shoulder-width apart.
- Lower into a squat, then explode upwards in a jump, landing softly.
- Do 12 jumps, rest, and repeat for 3 sets.
Day 7: Mistletoe March
Focus: Cardio & Coordination
Under the mistletoe ? Time to move those feet ! This marching move will get your blood flowing and work on your coordination.
How to Do It:
- Stand tall, lift your knees one at a time, as if you’re marching in place.
- Add an overhead arm movement, reaching up like you’re hanging mistletoe.
- March for 60 seconds, rest, and repeat for 3 sets.
Day 8: Snowman Side Planks
Focus: Core Stability
This core-strengthening exercise will help you stay strong and balanced, just like a sturdy snowman !
How to Do It:
- Start by lying on your side, legs extended, with your elbow directly under your shoulder.
- Lift your hips off the ground, creating a straight line from head to heels.
- Hold for 20-30 seconds, switch sides, and repeat for 3 sets.
Day 9: Sleigh Ride Bridges
Focus: Glutes & Lower Back Strength
Get your glutes and lower back ready to support you through holiday activities with this bridge exercise.
How to Do It:
- Lie on your back, knees bent, feet flat on the floor.
- Press through your heels to lift your hips toward the ceiling, squeezing your glutes at the top.
- Lower down slowly.
- Do 15 bridges, rest, and repeat for 3 sets.
Day 10: Frosty the Snowman’s Arm Circles
Focus: Shoulder Mobility & Strength
Channel Frosty’s smooth moves with some festive arm circles to improve shoulder mobility and strength.
How to Do It:
- Stand tall, extend your arms out to your sides.
- Make small circles with your arms, gradually increasing the size.
- Reverse the direction after 30 seconds.
- Do 3 sets of 1 minute each.
Day 11: Christmas Star Stretches
Focus: Flexibility & Full-Body Stretch
Reach for the stars (or your Christmas tree topper) with this full-body stretch to improve flexibility and lengthen your muscles.
How to Do It:
- Stand tall with feet hip-width apart.
- Reach your arms up toward the sky, stretching as tall as you can.
- Slowly bend to one side, hold for 10 seconds, then switch sides.
- Repeat for 3 sets on each side.
Day 12: Silent Night Cool Down
Focus: Relaxation & Flexibility
After all that movement, finish with a relaxing cool-down stretch to get you ready for a restful, silent night.
How to Do It:
- Sit or lie down in a comfortable position.
- Gently stretch each muscle group, holding each stretch for 20-30 seconds.
- Focus on deep breathing to release any tension.
- Complete your holiday workout feeling calm and refreshed.
Stay Festive, Fit, and Fun This Holiday Season!
By incorporating these fun exercises into your holiday routine, you can stay active and healthy without missing out on the festive fun. Whether you’re decking the halls, dashing through the snow, or simply getting ready for a family feast, these moves will keep you feeling strong, mobile, and ready to take on the season.
At Pivotal Motion Physiotherapy, our team of skilled healthcare professionals is dedicated to helping you improve your quality of life. If you’re looking for a tailored exercise program or guidance during the holiday season, get touch with Pivotal Motion’s Physiotherapy and Exercise Physiologist team today. Our team will be able to discuss with you in more depth on how we can help you. Book online or call us on 3352 5116.
Happy Holidays from all of us at Pivotal Motion Physiotherapy. We wish you a Merry Fitness and Happy New Year !
