I am sporting Christmas-y workout gear at the office today, because tonight is the 12 Days of Christmas WOD at MICF!
As my Christmas present to you, I worked out a 12 Days of Christmas workout that you can do yourself at home. You need a wall and a chair. That's pretty much it! I couldn't make it to the box on Wednesday night, so I did this workout in my living room. It took me 22:33 and really kicked my butt!
Here's the WOD! You do it like you sing the song: 1 rep of the first movement, then 2 reps of the second movement and 1 rep of the first movement...etc.
12 Days of Christmas Bodyweight WOD
1 Handstand Pushup
2 Alternating Pistol Squats (1 each leg)
6 Air Squats
10 Alternating Lunges (5 each leg)
12 Mountain Climbers (left + right = 1 rep)
If you aren't up to handstand pushups yet, you can scale by doing pike pushups (from downward dog) or box pushups on the chair. Be sure to bring your hands as close to the chair as you can and get your head all the way to the ground!
You can do the pistol squats without a target (I still need one) if you're really good, or if you need more help, do them to the chair instead of a medicine ball.
For bridgeups you can scale to hip raises.
For v-ups, you can bend your knees, but make sure those shoulders get off the ground!
For pushups, you can do knees on the ground, but keep your core rock solid from shoulders to knees!
Most of the other moves are pretty straight forward. Get some great music going and have fun! Let me know how you did!
Jared and I are still having a great time with the #24DaysofTogetherness from Carrots 'N' Cake. One of our things this week was "Buy each other a small gift." I got him a magazine and took me to lunch and got me a really cute hat! It was a cold day and the hat even went with my outfit - score!
|Ponytail spot in the back!|
I wore my workout clothes under the sweater to the office since I knew my motivation to workout at home would be low. This way I was ready to roll when I walked in the door! And I wore my cute hat during the workout.
Plus I got the latest issue of The Box Magazine in the mail - talk about motivation!
Well, I'll have a few scheduled posts for the final Advent Mobility days, but I want to wish you a very Merry Christmas and I'll see you next week!!!
You tell me: Did you like the WOD? Any suggestions for another at-home WOD? What great presents have you gotten so far?