Tis the Season! Can you believe Christmas is just 12 days away!? I don’t know about you but I want everything to be CHRISTMAS around me- even this weeks workout. Fa la la la fifty reps, fifty minutes, full body! Working out is always a little bit easier with a little Christmas cheer right?
This workout is very similar to a Crossfit workout I used to do- just tweaked it a bit! So with that being said, it’s HIGH intensity, than means heart pumping, mouth breathing intensity. The workout should take about 50 minutes (including a 5-10 minute warm up and cool down) and you don’t need ANY equipment! So this can be done ANYWHERE no excuses. Since the weather has been way to nice in Colorado I’m luckily still able to get some workouts in out on our back deck… I don’t know about you but I would love some snow!! So all I needed was a yoga mat.
Like I said, you’ll do 50 reps of each exercise. to modify, you can do 25 reps of each move and go through the workout twice! This is meant to be focused on muscular endurance, that means high reps. In between each exercise is a 50 second ‘cardio burst’. This is a sprint set and is dependent on where you are and what equipment you have! I did mine on my spin bike. You can do it on a treadmill, running outside, or if you can’t do any of those options than you can do 50 seconds of burpees, jump rope, or jumping jacks (I listed those from most to least challenging).
As always PLEASE make sure to warm up!! I did a spin bike warm up followed by some dynamic stretches. You can find some more ideas and dynamic stretches here. Also don’t forget to watch the video below with a demo of all the exercises before you get started!
**Reminder-If you are new to my page and workouts- PLEASE visit and read my “Fitness From Scratch- Where to Start” article- lots of important information before you get started!
Let’s get to it!
- Time- 50 minutes(warmup/cool down included)
- Calorie Burn- 400-500
- Equipment: – Exercise mat– Exercise mat or soft surface to lay on- Water- Some sort of stopwatch/timer– I recommend downloading this Gymboss app! I use it often, so you’ll probably see it pop up again in my workouts- it sets alarms for interval workouts. Click here for Android Devices. Here for iPhones. Click here for Android Devices.Here for iPhones.
Fa La La La Fifty
- *5-10 minute warmup FIRST!*
- 50 Santa Squats
- 50 second cardio burst (bike or treadmil sprint- if not then burpees, jump rope or jumping jacks)
- 50 Blizten Burpee Pushups
- 50 second cardio burst
- 50 Sleigh Bell Sit Ups
- 50 second cardio burst
- 50 Sleigh Step Ups
- 50 second cardio burst
- 50 Jingle Bell Bicycles
- 50 second cardio burst
- 50 Snowman Side Lunges (25 each leg)
- 50 second cardio burst
- 50 HollyJolly Hand Release Pushups
- 50 second cardio burst
- 50 Reindeer Russian Twists
- 50 second cardio burst
- 50 Reverse Rudolf Lunges
Don’t Forget to Cool Down and STRETCH!
