The 12 sets of Christmas
Our usual boring Gym routine is not what’s on our minds as we approach Christmas and end of year holidays. Most of us are too focused on barbecues, family get togethers and doing the Christmas shopping.
But it’s essential to keep your fitness regime on track and get your heat rate pumping. HIIT circus exercises are a fun and quick way to get an amazing workout and with the right exercises these can be done anywhere.
For this particular workout you will go through 12 sets of exercises in one circuit, and at each set add a new exercise as well as doing the ones from the previous sets. All you need is a mat, a medicine ball or dumbbells, pull-up bar (something to pull yourself up with), and a timer.
| 1st Set • 1 30-second plank | 2nd Set • 2 pullups • 1 30-second plank |
| 3rd Set • 3 20-second wall sits • 2 pullups • 1 30-second plank | 4th Set • 4 Burpees • 3 20-second wall sits • 2 pullups • 1 30-second plank |
| 5th Set • 5 push-ups • 4 Burpees • 3 20-second wall sits • 2 pullups • 1 30-second plank | 6th Set • 6 triceps dips • 5 push-ups • 4 Burpees • 3 20-second wall sits • 2 pullups • 1 30-second plank |
| 7th Set • 7 hip bridges • 6 triceps dips • 5 push-ups • 4 Burpees • 3 20-second wall sits • 2 pullups • 1 30-second plank | 8th Set • 8 squats • 7 hip bridges • 6 triceps dips • 5 push-ups • 4 Burpees • 3 20-second wall sits • 2 pullups • 1 30-second plank |
| 9th Set • 9 shoulder presses • 8 squats • 7 hip bridges • 6 triceps dips • 5 push-ups • 4 Burpees • 3 20-second wall sits • 2 pullups • 1 30-second plank | 10th Set • 10 reverse lunges (each leg) • 9 shoulder presses • 8 squats • 7 hip bridges • 6 triceps dips • 5 push-ups • 4 Burpees • 3 20-second wall sits • 2 pullups • 1 30-second plank |
| 11th Set • 11 Medicine ball (or dumbbell) wood chops (each side) • 10 reverse lunges (each leg) • 9 shoulder presses • 8 squats • 7 hip bridges • 6 triceps dips • 5 push-ups • 4 Burpees • 3 20-second wall sits • 2 pullups • 1 30-second plank | 12th Set • 12 bent-over rows • 11 Medicine ball (or dumbbell) wood chops (each side) • 10 reverse lunges (each leg) • 9 shoulder presses • 8 squats • 7 hip bridges • 6 triceps dips • 5 push-ups • 4 Burpees • 3 20-second wall sits • 2 pullups • 1 30-second plank |
If you aren’t completely spent by the end of this Christmas workout, well done! You are welcome to do it again.
