With a little inspiration from the Christmas carol “The 12 Days of Christmas” here is the boot camp workout we did to help get into the Christmas spirit! We sang each verse in between exercises.    

Warm up: 5-10 minutes

Workout Instructions:
This workout has 12 rounds, just like the song.  Do the first exercise on the first round.  Do the second, then first exercise on the second round.  Each round, you add another exercise.

The 12 Days of Christmas Boot Camp

On the 1st day of Christmas Boot Camp, my trainer Sandy made us do a 1 minute wall sit.

On the 2nd day of Boot Camp, Sandy made us do 2 Sprints Across the Lot, And a 1 minute wall sit.

On the 3rd day of Boot Camp, Sandy made us do 3 -20 Second Planks(1 Min), 2 Sprints Across the Lot, And a 1 minute wall sit.

On the 4th day of Boot Camp, Sandy made us do 4 Burpees on the Ground, 3 -20 Second Planks, 2 Sprints Across the Lot, And a 1 minute wall sit.

On the 5th day of Boot Camp, Sandy made us do 5 Military Push Ups, 4 Burpees on the Ground, 3 -20 Second Planks, 2 Sprints Across the Lot, And a 1 minute wall sit.
On the 6th day of Boot Camp, Sandy made us do 6 Wide Leg Squats, 5 Military Push Ups, 4 Burpees on the Ground, 3 -20 Second Planks, 2 Sprints Across the Lot, And a 1 minute wall sit.
On the 7th day of Boot Camp, Sandy made us do 7 Curls & Shoulder Presses, 6 Wide Leg Squats, 5 Military Push Ups, 4 Burpees on the Ground, 3 -20 Second Planks, 2 Sprints Across the Lot, And a 1 minute wall sit.
On the 8th day of Boot Camp, Sandy made us do 8 Alternating Lunges, 7 Curls & Shoulder Presses, 6 Wide Leg Squats, 5 Military Push Ups, 4 Burpees on the Ground, 3 -20 Second Planks, 2 Sprints Across the Lot, And a 1 minute wall sit.
On the 9th day of Boot Camp, Sandy made us do 9 Dumbbell Swings, 8 Alternating Lunges, 7 Curls & Shoulder Presses, 6 Wide Leg Squats, 5 Military Push Ups, 4 Burpees on the Ground, 3 -20 Second Planks, 2 Sprints Across the Lot, And a 1 minute wall sit.

On the 10th day of Boot Camp, Sandy made us do 10 Russian Twists, 9 Dumbbell Swings, 8 Alternating Lunges, 7 Curls & Shoulder Presses, 6 Wide Leg Squats, 5 Military Push Ups, 4 Burpees on the Ground, 3 -20 Second Planks, 2 Sprints Across the Lot, And a 1 minute wall sit.

On the 11th day of Boot Camp, Sandy made us do 11 Bent Over Rows, 10 Russian Twists, 9 Dumbbell Swings, 8 Alternating Lunges, 7 Curls & Shoulder Presses, 6 Wide Leg Squats, 5 Military Push Ups, 4 Burpees on the Ground, 3 -20 Second Planks, 2 Sprints Across the Lot, And a 1 minute wall sit.

On the 12th day of Boot Camp, Sandy made us do 12 Jumping Jacks, 11 Bent Over Rows, 10 Russian Twists, 9 Dumbbell Swings, 8 Alternating Lunges, 7 Curls & Shoulder Presses, 6 Wide Leg Squats, 5 Military Push Ups, 4 Burpees on the Ground, 3 -20 Second Planks, 2 Sprints Across the Lot, And a 1 minute wall sit!

Here’s a condensed version to print & take with you.

The 12 Days of Boot Camp (Christmas)

On the X day of Boot Camp, Sandy made us do:

1. a One Minute Wall Sit
2. Sprints Across the Lot
3. 20 Second Planks
4. Burpees on the Ground
5. Military Push Ups
6. Wide Leg Squats
7. Curls & Shoulder Presses
8. Alternating Lunges
9. Dumbbell Swings
10. Russian Twists
11. Bent Over Rows
12. Jumping Jacks

Enjoy the workout!   Happy holidays! 

Los Angeles personal trainer Sandy Liebman has been selected as one of the top fitness boot camp programs in the world to be a remote site for the inaugural Workout Worldwide event. It will be the world’s largest international charity fitness boot camp workout of all time with all net proceeds going to the American Heart Association. There will also be over 50 remote locations worldwide performing this workout on the same day.  While working out for a good cause, you will also be part in setting the world record for Largest Simultaneous International Fitness Boot Camp Workout!

WHEN: Saturday, January 9^th, 2010 from 8 am to 9 am US PST

WHERE: Griffith Park by the Merry-Go-Round

WHO: Anybody 18 years of age and over who is looking to jump-start their fitness for the New Year

ADMISSION: Minimum donation is $20 for non-bootcamp members of the host and                    remote locations. Please visit www.WorkoutWorldwide.org to learn more about admission fees and prizes to register or email workoutworldwide@gmail.com with questions.

MORE INFORMATION: Please visit www.WorkoutWorldwide.org to learn more                          about joining the movement or join the WW facebook page at                                                       www.facebook.com/workoutworldwide. Please visit www.BootCampGlendale.com to learn more about Sandy and Glendale/LA Adventure Boot Camp.

About Workout Worldwide: Workout Worldwide is a global fitness project focused on reversing the trends of obesity, premature death, and skyrocketing health care costs associated with poor diet and sedentary lifestyles that are crippling our society. The mission of this organization is to change the world one workout at a time via international charity boot camp events that raise money to provide other non-profit organizations with additional resources to better combat these aforementioned trends. In addition, Workout Worldwide seeks to educate the general population regarding simple, safe, and effective ways to eat and exercise to improve overall health, performance, and body composition.

Did you know that running through the rope bridges at the California Adventure in Disneyland in a great butt exercise?

This is for the gregarious group of men at the Temple Ahavat Shalom that I spoke to last Sunday.  I’ve had a few requests to post the short but intense workout we did at your meeting.  Many of you had questions about fitness and what to do.  If you have more questions feel free to contact me via info@FitnessBySandyBeach.

• Bodyweight Squats
• Pushups on the seat of the chair
• Lunges-Alternating legs
• Dips on seat of chair (back facing chair)

We did these exercises for about 30 seconds each and repeated the whole sequence for a second time.  It that becomes too easy for you either repeat again or lengthen the time for each exercise.

For the bootcampers who decided to miss Monday’s (5:30am & 7am)workout.  You really missed out.  It was a good one.  It took place on the tennis court and we did a variety of drills.

• Jumping Jacks-1 minute
• Plie Squats with a calf raise-1 minute
• Reverse Lunges with a side kick-30 seconds each side
• Skaters-1 minute
• Sit stands-1 minute
• Plank-2×30 seconds
• Side Planks-30 seconds each side

Court Drills- back & forth for each exercise

• Bear crawl with a Pushup (this was a killer full body workout-just ask the girls who were there)
• High knees
• Walking lunges
• Skipping
•  Then everyone had a turn at picking an exercise to do as a court drill

This wasn’t the exact order as we went back & forth from court drills to 1 minute drills.  It was great!  My body could feel those bear crawl pushups all day Monday(7am class).

See you on Wednesday