BRR Blog - 🎄 12 Days of Christmas Workout

Ho! Ho! Ho! Road Runners!

A little work-out to keep you ticking over across the Christmas period.

You start with the first exercise on Christmas Day. On Boxing Day, you do exercise two plus exercise one. The next day it’s exercise three, plus exercise two and exercise one. And so on until Twelfth Night, 5th January.

All the strength exercises should be done slowly and with control, keeping your core lightly engaged to protect your back.

Day 1

🎁 1 High Knees Jog in Place (30 seconds)

Day 2

🎁 2 Wall Push-Ups - Stand facing a wall, about arm’s‑length away, feet hip‑width apart with heels on the floor, core engaged. Place your hands shoulder‑width apart on the wall, fingers pointing upward. Keep your palms flat and wrists in line with your shoulders. Inhale and bend your elbows to bring your chest toward the wall in a controlled movement. Exhale as you press the wall away, straightening your arms. Keep your body in one straight line—avoid arching your back.

🎁 1 High Knees in Place (30s)

Day 3

🎁 3 Standing Calf Raises - Stand tall with your feet hip‑width apart, toes pointing straight ahead, core engaged. Slowly rise up onto the balls of your feet, lifting your body straight upward. Hold the top position for 1–2 seconds before lowering with control.

🎁 2 Wall Push-Ups
🎁 1 High Knees Jog in Place (30s)

 Day 4

🎁 4 Squats - stand with your feet shoulder‑width apart and your toes pointing slightly outward. Keeping your chest up, engage your core and push your hips back as if you’re sitting into a chair. Bend your knees and lower yourself until your thighs are roughly parallel to the floor. Press through your heels to stand back up, keeping your back straight throughout.
🎁 3 Standing Calf Raises
🎁 2 Wall Push-Ups
🎁 1 High Knees Jog in Place (30s)

 Day 5

🎁 5 Standing Side Bends (each side) - Start in a tall standing position, feet hip‑width apart, knees soft, core engaged. Lift your right arm overhead, keeping it straight but relaxed. Rest your left hand on your hip or let it slide down your leg. Inhale to grow tall. As you exhale, slowly bend your torso to the left, reaching your right arm overhead. Hold the stretch for 15–30 seconds, breathing steadily. You should feel a stretch along the right side of your torso. Return to centre and repeat on the other side.
🎁 4 Squats
🎁 3 Calf Raises
🎁 2 Wall Push-Ups
🎁 1 High Knees Jog in Place

Day 6

🎁 6 Step-Back Lunges (each leg) – Start with feet hip‑width apart, core engaged, shoulders relaxed. Take a controlled step backwards with your right foot. Bend both knees so your back knee lowers towards the floor. Your front knee should stay over the ankle, and your torso should be upright and facing forward. Hold for a few seconds the press through your front heel to return to standing, bringing your feet together.

…and the previous 5 exercises

Day 7

🎁 7 Reverse Snow Angel - Stand tall with feet hip‑width apart, arms down by your sides. Pull your elbows back slightly so your chest opens. From here, slowly raise your arms in a wide arc out to your sides and up toward a “Y” shape. Keep your shoulder blades squeezed gently together throughout the movement.

…and the previous 6 exercises

Day 8

🎁 8 Glute Bridges - Lie on your back with knees bent, feet hip-width apart flat on the floor, and arms relaxed by your sides, palms down. Engaging your core and pressing down with your heels, lift your hips until they form a straight line with your shoulders and knees. Lower down.

…and the previous 7 exercises

Day 9

🎁 9 Standing Torso Rotations (each side) – start with feet hip‑width apart, knees relaxed, core lightly engaged and arms out to your sides for balance. Twist your upper body to one side as far as is comfortable, then return to the centre and twist to the other side.
…and the previous 8 exercises

Day 10

🎁 10 Bird-Dog Taps (5 each side) – start on all fours, hands under shoulders, knees under hips, back flat and core lightly engaged. Stretch out opposite arm and leg then draw them in, tapping the raised knee with your raised elbow or hand.

…and the previous 9 exercises

Day 11

🎁 11 Shoulder Rolls (forward + back)
…and the previous 10 exercises

Day 12

🎁 12 Inchworm Walk-Outs – start upright, feet hip-width apart and core engaged. Bending forward as if touching your toes, walk hands out to a high plank, hold for a few second then walk legs forward and return to standing.
…and the previous 11 exercises.