Hello again, all! As with Planksgiving, the 12 Days of Core-Mas has become an annual holiday workout tradition! Using the popular Christmas carol, this workout scheme is one Excellence in Exercise clients love to hate. If it didn't feel so nice when you get finished, we trainers may get put on the naughty list for some of our variations. My colleague, Julie, has done some great total body versions on her channel this year, so if you enjoy this one make sure to check out some of hers! You can also find my 2019 and 2020 versions to add to your rotation this season!
If you have had the pleasure of doing this type of workout, you know the drill. The repetition scheme follows the song. You start with the 1, then go 2 and 1, then 3, 2, 1...adding the next exercise each round while still performing each of the preceding movements, building as you go. Given my penchant for planks, I couldn't resist using a 1-minute plank as the anchor to this workout. Check out the video for further explanation and a demonstration of each of the exercises.
- 1 minute plank
- 2 half kneeling chops
- 3 kneeling halos
- 4 frog bridges
- 5 single leg taps
- 6 half get ups
- 7 reverse snow angels
- 8 child's pose pushups
- 9 side plank oblique crunches
- 10 single leg bridge leg lifts
- 11 single straight leg pulls
- 12 down dog to pigeons
To perform this workout you only need a light dumbbell, kettlebell or any other item you have at home that you use for resistance. If you have problems kneeling, perform those exercises standing or roll up a towel or use a small pad or pillow for support on the knees. As always, modify any movements that cause pain and go at your pace. Focus on proper form throughout to get the most out of each exercise. With a lot of core exercises, slower is often better so as not to use momentum and to really challenge all of those stabilizing muscles.
What do you think? Are you up to the challenge? Let me know if you give it a try. Make sure to get some of your friends and family to join you for the fun!
Wishing you all a healthy and happy remainder of the holiday season.
*As always, check in with your healthcare professional when starting a new exercise routine if you have any pre-existing conditions or contraindications to exercise.
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