Hello, Impact Fitness Family,
The twinkling lights are up, the festive songs are on, and it’s the season where our willpower is tested by an array of delectable desserts and cozy comfort foods.
I understand the conflict all too well—the pull of holiday delights against the commitment to fitness.
The good news? You don’t have to choose one or the other.
You can savor the season while keeping your health and fitness goals in check.
In this blog, I am introducing “12 Days of Fitness” – a fun, holiday-themed workout program that will keep you active and inject a dose of cheer into your fitness routine.
Let’s get into it…
Understanding the Importance of Exercise Over the Holidays
The holidays are a time for joy and festivities, but they can also bring stress, packed schedules, and for many, a break from the routine that keeps us grounded.
Exercise is not just about countering the extra calories; it’s a well-known stress reliever, mood booster, and a way to maintain the momentum you’ve worked hard to build throughout the year.
Keeping active through the holiday season is a testament to your dedication, and it sets a tone of resilience and perseverance for the New Year.
Let’s dive into the “12 Days of Fitness” – your blueprint for a fit and fabulous holiday!
The “12 Days of Fitness” Breakdown
Day 1: Partridge in a Pear Tree (Single-Leg Balance Challenge)
How To:
Stand on one leg, finding a focal point to keep your balance.
Hold the position for one full minute, then switch to the other leg.
This exercise strengthens your stabilizer muscles, which are crucial for balance and joint support.
Day 2: Two Turtle Doves (Dove Pose Yoga Stretch)
How To:
Begin in a seated position, extend one leg behind you while the other is bent in front of you.
Lean forward, extending your arms and allowing your chest to reach toward the ground.
Hold for 12 deep breaths, then switch sides. This pose opens up your hips and back, promoting flexibility and reducing stress.
Day 3: Three French Hens (Three-Minute Plank)
How To:
Support yourself on your forearms and toes, keeping your body in a straight line from shoulders to heels.
Engage your core and hold for one minute, rest for 20 seconds, and repeat two more times.
Planks are excellent for core strength—a vital component of overall fitness.
Day 4: Four Calling Birds (Four Corners Room Jog)
How To:
Jog in place or, if space allows, to the four corners of a room.
At each corner, perform ten bodyweight squats.
This combination of cardio and strength is great for boosting your heart rate and building lower body power.
Day 5: Five Golden Rings (Ring Rows or Pull-Ups)
How To:
If you’re at the gym, use gymnastic rings or a pull-up bar.
Perform a pull-up or a ring row, focusing on squeezing your shoulder blades together and engaging your core.
At home, you can mimic the motion with resistance bands or by performing doorframe rows.
Day 6: Six Geese-a-Laying (Six Laying Leg Raises)
How To:
Lie on your back with your hands under your glutes for support.
Keep your legs straight as you lift them off the ground and then slowly lower them back down without touching the floor.
This exercise targets your lower abdominals and helps with spinal stability.
Day 7: Seven Swans-a-Swimming (Seven-Minute Swim or Cardio)
How To:
If you have access to a pool, swim laps for seven minutes, alternating strokes.
No pool?
Choose any form of cardio you enjoy—jump rope, cycling, or even a brisk walk—and keep at it for seven minutes to get your blood pumping.
Day 8: Eight Maids-a-Milking (Eight Calf Raises)
How To:
Stand on the edge of a step or flat ground.
Raise your heels until you’re on your tiptoes, hold for a moment, and then lower back down.
This move strengthens the calves and ankles, which is essential for any fitness enthusiast.
Day 9: Nine Ladies Dancing (Nine-Minute Dance Party)
How To:
Crank up your favorite holiday tunes and let loose.
Dancing is a full-body workout that improves coordination, burns calories, and most importantly, it’s a blast to do!
Day 10: Ten Lords-a-Leaping (Ten Box Jumps)
How To:
Stand in front of a sturdy box or platform.
Bend your knees and swing your arms as you jump up onto the box. Step back down and repeat.
Box jumps build explosive leg power and are great for your cardiovascular health.
Day 11: Eleven Pipers Piping (Eleven Resistance Band Exercises)
Resistance bands are versatile and can provide a full-body workout.
For your ‘pipers piping’, perform a circuit that includes bicep curls, tricep extensions, shoulder presses, and rows.
Eleven reps of each exercise will have your muscles singing.
Day 12: Twelve Drummers Drumming (Twelve-Minute AMRAP)
How to Do It:
Create a circuit of twelve different exercises.
Work through each exercise for one minute, completing as many reps as possible, then move to the next without rest.
This high-intensity workout is a fitting finale, challenging your entire body and celebrating your dedication to staying fit through the season.
Remember, these workouts are more than just a physical challenge; they’re a commitment to your health, a way to honor your body, and proof that the festive season’s joy doesn’t have to come at the expense of your well-being.
So, let’s lace up those sneakers, pull out the yoga mats, and bring a healthy, happy rhythm to our holidays.
Embrace the Burn Before the Feast
Get set to sparkle this holiday season with an energetic kickoff! We’re elated to offer you our exclusive “12 Days of Fitness” challenge, starting this December.
It’s our gift to you, crafted to ignite your metabolism and infuse your holidays with vibrancy and strength.
Seize this chance at Impact PT & Wellness to revitalize your routine, elevate your energy levels, and step into the festive celebrations radiating confidence and health.
Reach out to us at (712) 560-0460 to secure your place in the “12 Days of Fitness” challenge and become part of a community that puts wellness at the heart of the holiday spirit.
Christmas is more than just merry-making; it’s a time to honor our health and cherish our well-being.
Join us as we embark on this celebratory fitness journey, ensuring we all jingle into the New Year feeling empowered and connected to our health objectives.
If you need to speak with an expert member of our team, we’re here for you, offering Free Telephone Consultations.
Trust in us. Like the people of Siouxland did, voting us their #1 choice for physical therapy for two consecutive years!
We can’t wait to get started on this journey with you.
Until then, keep moving and stay strong!
Other Free Resources For Holiday Fitness
Read Our Blog – 3 Exercises To Get Gym Ready This National Physical Therapy Month
Read Our Blog – 5 Things That Won’t Help Your Back Pain
Follow Us On Social Media – Impact Physical Therapy and Wellness
Proudly voted #1 for Physical Therapy at the Siouxland’s Choice Awards (2022) and I am proud to be a Physical Therapy and Recovery Session provider to the Sioux City Bandits.
Dr. Keith’s background includes working extensively with foot and ankle issues as well as hip, knee, lower back , hand/wrist, elbow, shoulder and neck pain—including the treatment of acute and chronic headaches. He also works with athletic injuries and those who have chronic or lingering pain, even for years. He takes pride in being able to get positive outcomes with very difficult cases where other treatments or options have failed. He has treated individuals at all ages and skill levels from adolescents to elderly, weekend warriors to college and professional athletes—all with the purpose and goal to return them to their sport or activity that they love.
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