{"id":43598,"date":"2020-12-14T04:00:56","date_gmt":"2020-12-14T03:00:56","guid":{"rendered":"https:\/\/evofitness.at\/uncategorized\/christmas-workout-bodyweight\/"},"modified":"2020-12-14T04:00:56","modified_gmt":"2020-12-14T03:00:56","slug":"christmas-workout-bodyweight","status":"publish","type":"post","link":"https:\/\/evofitness.at\/en\/blog\/move\/christmas-workout-bodyweight\/","title":{"rendered":"The 12 Days of Christmas Workout: a Bodyweight Challenge"},"content":{"rendered":"\n<p>Food is joyful, as is a little indulgence over the festive season. <strong>Don\u2019t deprive yourself this year, but don\u2019t slip into a sedentary slump on the sofa and undo all your training. <\/strong><\/p>\n\n\n\n<p>Whether you\u2019re at home, on a work trip, or at the gym, <strong>this 12 days of Christmas workout is designed to be done anywhere, with zero equipment necessary.<\/strong> They\u2019re all <strong>functional bodyweight exercises,<\/strong> but if you want to crank up your effort a notch, grab some dumbbells or kettlebells (or jingle bells) and incorporate them into your workout. Ask one of our <a href=\"https:\/\/evofitness.at\/en\/personal-training\/\">personal trainers<\/a> to guide you on this if you\u2019re unsure. <\/p>\n\n\n\n<p>This 12 days of Christmas workout is a playful way of injecting more movement into December, burning off extra eggnog or three in the process. Ready? We all know the song, so sing along and get a sweat on\u2026<\/p>\n\n\n\n<div style=\"height:30px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">The 12 days of Christmas workout<\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>12 <\/strong>star jumps<\/li><li><strong>11 <\/strong>split-squat lunges<\/li><li><strong>10<\/strong>0 seconds plank<\/li><li><strong>9<\/strong> lying hip raises <\/li><li><strong>8<\/strong> bear crawls<\/li><li><strong>7 <\/strong>Supermans<\/li><li><strong>6<\/strong> V-ups<\/li><li><strong>5<\/strong> squat jumps<\/li><li><strong>4<\/strong> crab walks<\/li><li><strong>3<\/strong>0 seconds pushups<\/li><li><strong>2<\/strong>0 seconds burpees<\/li><li><strong>1<\/strong> minute running on the spot<\/li><\/ul>\n\n\n\n<p>Repeat the entire set four times as fast as you can.<\/p>\n\n\n\n<div style=\"height:30px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">A few points on the way how to perform the workout<\/h2>\n\n\n\n<p>When performing the 12 days of Christmas workout, it\u2019s important that each move is carried out with the unflawed form. If executed poorly, your efforts are tarnished. Here are a few form-cleansing tips to make sure you unlock the most from your movement and avoid any potential injuries from happening:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>During a <strong>lunge<\/strong> put the weight into your front heel, not your front toes. You might need to take a larger step to avoid this and get the best glute-strengthening benefits from the move.<\/li><li>During a <strong>pushup<\/strong>, squeeze your lats to keep your shoulders down and form a 45-degree angle with your elbows. If you line-up your elbows with your shoulders, you\u2019re dramatically lessening your power and performance, while increasing the chances of muscular injury in the shoulders.<\/li><li>During a <strong>squat<\/strong>, don\u2019t curve your back &#8211; keep it straight while bending the knees and keeping your arms forward while lowering your hips as if sitting on a small chair. Keep your weight on your heels and mid-foot rather than your toes, then bring your hips and knees up at the same time (and at the same speed) when you rise from the bottom of your squat.<\/li><li>During a <strong>plank<\/strong>, fix that droopy lower back by bringing your butt up first and then tucking it under. Voila! You\u2019ll instantly feel this small tweak helps in achieving a perfectly straight back, activating your core in all the right places.<\/li><\/ul>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Don\u2019t forget to warm-down with a good walk or stretches. Got a foam roller? Those tissue massagers are the best way to recover from a muscle-sculpting workout. Download our <\/strong><a href=\"https:\/\/evofitness.at\/en\/download-foam-roller-guide\/\"><strong>foam rolling guide<\/strong><\/a><strong> to learn how to get the best from your recovery. Want to experiment with different workouts? Give this <\/strong><a href=\"https:\/\/evofitness.at\/en\/workout-of-the-month-kinesis-core-workout\/\"><strong>core-strengthening kinesis workout<\/strong><\/a><strong> a go on our state-of-the-art Kinesis Wall.<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image size-full is-resized\"><a href=\"https:\/\/evofitness.at\/en\/memberships\/\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"450\" src=\"https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en.png\" alt=\"evo at standard sales campaign blog en\" class=\"wp-image-56816\" style=\"width:1024px;height:auto\" srcset=\"https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en.png 1024w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en-960x422.png 960w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en-768x338.png 768w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en-480x211.png 480w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en-640x281.png 640w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en-720x316.png 720w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/a><\/figure>\n","protected":false},"excerpt":{"rendered":"<p>Food is joyful, as is a little indulgence over the festive season. Don\u2019t deprive yourself this year, but don\u2019t slip&#8230;<\/p>\n","protected":false},"author":7,"featured_media":43599,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_seopress_robots_primary_cat":"","_seopress_titles_title":"The 12 Days of Christmas Workout: a Bodyweight challenge | EVO Fitness","_seopress_titles_desc":"Whether you\u2019re at home, on a work trip, or at the gym, this 12 days of Christmas workout is designed to be done anywhere, with zero equipment necessary.","_seopress_robots_index":"","footnotes":""},"categories":[103],"tags":[113,126,129,337,803,804,805],"class_list":["post-43598","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-move","tag-exercise","tag-workout","tag-fitness","tag-functional-fitness","tag-12-days-of-christmas","tag-12-days-of-christmas-workout","tag-challenge"],"acf":[],"_links":{"self":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts\/43598","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/users\/7"}],"replies":[{"embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/comments?post=43598"}],"version-history":[{"count":0,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts\/43598\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/media\/43599"}],"wp:attachment":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/media?parent=43598"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/categories?post=43598"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/tags?post=43598"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}