Using medium-heavy dumbbells, complete the following exercises just like the song the “12 Days of Christmas,” goes.
Complete each exercise in ascending order then work back down to 1 while adding one exercise per round.
It will like this: 1, then 2-1, then 3-2-1, then 4-3-2-1, etc. – all the way to 12-11-10-9-8-7-6-5-4-3-2-1 – for a total of 364 reps.
Sumo Squat to Upright Row
Squat to Overhead Press
Overhead Walking Lunges (5 on each side)
Bent Over Bench Row
Speed Bodyweight Step-ups (8 on each side)
Bench Up/Over Lateral Hops
DB Swing to Back Lunge (6 on each side)
M: 20-35#+ Set DBS
W: 12-25#+ Set DBS