Coach Donnie Flaherty Will "Sledge" Your Christmas Conditioning In "12 Days"

If you're having a hard time getting out of the house during the Christmas season, you may want to skip the workout, but you can keep fit from home anytime with this intense 12 Days of Christmas Workout that will certainly be part of it burn that Christmas excess and keep you active during your downtime so you can get back to the gym in 2022.

This fun Christmas workout is your Christmas present from Donnie Flaherty, a 39-year-old personal trainer from Payson, AZ who shares fitness and beauty tips on social media. “I was always very active and exercised growing up, but it wasn't until my senior year in high school that I became familiar with weight training,” says Flaherty. “I fell in love with it and fitness has been a great passion of mine ever since. I am a certified personal trainer, group fitness instructor and have a bachelor's degree in food and nutrition management. I teach HIIT classes, so I always love creating fun vacation workouts. "

Fit woman exercising after eating holiday foodBojan Milinkov

Make the 12-day Christmas training a holiday tradition

Make fitness sessions a part of your annual festive tradition to ensure your activity level doesn't stall completely over the holidays. “This concept of 12 Days of Christmas has been one of my classmates' favorites for many years!” Says the passionate PT. “I've found that I feel better when I move my body every day! It keeps my stress levels down and I can concentrate better. When I feel good, I can give more to my fellow human beings and my customers feel the same way. Especially at a time like Christmas when it can be very busy and stressful. "

With 2022 just around the corner, Flaherty already has a productive year in mind. “I try and focus on doing the things that make me stronger as a person, both physically and mentally,” she says. “I really try to get the most out of my workouts, stretching and walking every day, and making sure I can enjoy those rest days. I dream of taking part in a fitness competition one day, so maybe 2022 will be my year when I turn 40 next year! "

Try to keep moving every day

Exercising every day to some degree is a message this personal trainer believes would benefit all people, regardless of their current fitness level. “I don't think a lot of people know how much better they would feel if they moved their bodies every day,” she says. “And it doesn't have to be crazy or intense. Walking is greatly underestimated, but it has tremendous physical and mental health benefits. Start with just 10 minutes of activity a day and then work up to 30 minutes a day. It is unbelievable what it can do! "

The 12-day Christmas training

Include 12 different exercises in line with the song as shown below. Start with the first move and then add another until you count down from number 12. You can assess your skills in the meantime and reduce the training to the first 6 exercises if you are not quite ready for the entire circuit. You can also make further modifications, e.g. B. reduce or even increase the length of the board. w burn some Christmas candy!

The 12 steps:

1 60 second plank

2 pushups followed by 1 60 second plank

3 Genius presses, 2 Pushups, 1 60 second plank

4th Squat jumps, 3 genius presses, 2 pushups, 1 60 second plank

5 Burpees, 4th Squat jumps, 3 genius presses, 2 Pushups, 1 60 second plank

6th Jump lunges, 5 Burpees, 4th Squat jumps, 3 genius presses, 2 Pushups, 1 60 second plank

7th V-ups, 6th jump lunges, 5 Burpees, 4th Squat jumps, 3 genius presses, 2 Pushups, 1 60 second plank

8th Climber, 7th V-ups, 6th jump lunges, 5 Burpees, 4th Squat jumps, 3 genius presses, 2 Pushups, 1 60 second plank

9 Reverse burpees to star leaps 8th Climber, 7th V-ups, 6th jump lunges, 5 Burpees, 4th Squat jumps, 3 genius presses, 2 Pushups, 1 60 second plank

10 Curtsy lunge hops, 9 Reverse burpees to star leaps 8th Climber, 7th V-ups, 6th jump lunges, 5 Burpees, 4th Squat jumps, 3 genius presses, 2 Pushups, 1 60 second plank

11th Supermen, 10 curtsy lunge hops, 9 Reverse burpees to star leaps 8th Climber, 7th V-ups, 6th jump lunges, 5 Burpees, 4th Squat jumps, 3 genius presses, 2 Pushups, 1 60 second plank

12th Squat Jack Touchdowns, 11th Supermen, 10 curtsy lunge hops, 9 Reverse burpees to star leaps 8th Climber, 7th V-ups, 6 jump lunges, 5 Burpees, 4th Squat jumps, 3 genius presses, 2 Pushups, 1 60 second plank

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