12 Moves Of FITMAS

Updated: Dec 24, 2020

The most wonderful time of the year deserves the most sweaty workout of the year as well!

So my holiday gift to you is this SUPER FUN sweaty sandbag workout below.


EDITED: After doing the workout, I added two options to how you can run it depending on your strengths. V1 is the OG option and V2 is the updated one. V1 is a bit more challenging on the PULL front than V2. So pick your poison ;)


I've also included a bodyweight-only option if Santa hasn't brought you your sandbags yet ;)



THE 12 MOVES OF FITMAS WORKOUT


THE MOVES (v1)

(click the move to follow the link to video)

1 Clean & Press

2 Deadlifts

3 Squat Thrusters

4 In Out Front Back Jumps

5 Broad Jump to (shuffle or bear crawl back)

6 Alternating Tall Kneeling ATWs

7 Rock-Back Push-Ups

8 Alternating Lateral High Pulls

9 Power Cleans

10 Alternating MAX Lunge

11 Jumping Jacks

12 Alternating SP Press-Out Squats


THE MOVES (v2)

(click the move to follow the link to video)

1 Clean & Press

2 Deadlifts

3 Squat Thrusters

4 In Out Front Back Jumps

5 Broad Jump to (shuffle or bear crawl back)

6 Alternating Lateral Good Mornings (video doesn't alt - you will!)

7 Bent Over Rows (just bend the knees, hinge at the waist, and row to belly button)

8 Alternating Tall Kneeling ATWs

9 Rock-Back Push-Ups

10 Alternating MAX Lunge

11 Jumping Jacks

12 Alternating SP Press-Out Squats

DIRECTIONS

FIRST - be sure to do a stellar warm-up! Like get the body warm and get those glutes and core muscles firing!

Begin with 1 Clean & Press (rest as long as you need)

Then 2 Deadlifts and 1 Clean & Press (rest as long as you need)

Then 3 Rock-Back Push-Ups, 2 Deadlifts, and 1 Clean & Press (rest as long as you need)

You'll work your way all the way up to 12 just like you would the "12 Days of Christmas" song


Start a timer and see how long it takes you to complete the workout!


BONUS: Write down your time and then do the workout again another day and try to beat your score!



BODYWEIGHT-ONLY ALTERNATIVE WORKOUT


THE MOVES

(click the move to follow the link to video)

1 Push-Up Down Dog Frogger Burpee

2 Side Shuffle Hit The Deck

3 Squat Jumps (jump as high as you can!)

4 In Out Front Back Jumps

5 Broad Jump to (shuffle or bear crawl back)

6 Seated Pelvic Walks (take 8 scooches forward and 8 back. Up is 1 back is 2 all the way to 6)

7 Rock-Back Push-Ups

8 Squat with Alternating Internal Hip Rotation

9 Butterfly Bridge

10 Side Lunge Up & Overs

11 Jumping Jacks

12 Alternating Stair Master Plank


Wishing you and all of yours a LOVING, WARM, HEALTHY holiday! If you give one of these workouts a shot, please let me know! If you have questions - shoot me an email at themidlamethod@gmail.com! And if you post your sweat sesh on INSTA, feel free to tag me at @thesandmaven



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