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! 

www.youtube.com/watch?v=b1aHpvRvrm0

The Night Nurses work the graveyard shift and come to boot camp after work. Just look at their enthusiasm after working all night. I can’t wait until next boot camp to take it to the next level with them.

www.youtube.com/watch?v=0PQtXdySoD8

Brandy’s reciting one of the slogans on our shirts. She does plan to return too!

• 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

www.youtube.com/watch?v=tN9ZYYQJbaU

Check out Cindy’s Testimonial about Glendale/LA Adventure Boot Camp for Women. She liked it so much she signed up again this month.

www.youtube.com/watch?v=E72-tnFgIYs

One of my bootcampers, Korie, lost 5″ in just 10 sessions. She started exercising at boot camp and didn’t really change her eating habits. Just by adding a fitness routine 2-3 times a week. Way to go Korie!