The 12 Days of Christmas Cardio Pyramid

This work-out is inspired by the 12 Days of Christmas and is perfect for sweating off the booze and increasing your fitness.
It's a hectic time of year, and most of us don't have a lot of time for exercise. There are far too many work parties, Christmas gatherings and family catch-ups to be had.

The worst thing you can do is feeling guilty about a few extra drinks or indulgent meals.

Balance is key after all!  

If you can set aside some time to exercise, your body will thank you for it, and then you can get back to the indulgences of Christmas & the holiday season :). 

This work-out will take anywhere from 15-25 minutes and with the way it's structured, you'll find the time just flies by!! This work-out requires no equipment whatsoever and can be completed in a small space so is perfect to have up your sleeve if you're on holiday somewhere.

It's a pyramid style work-out and to make it easier, you can start at the top of the pyramid and work your way down.
 

First complete all 12 exercises:

12 x High Knees

11 x Jumping Jacks

10 x Full Sit-ups

9 x Plank Jacks

8 x Squat Jumps (or normal squats for a low-impact alternative)

7 x Commandos* 

6 x Tuck Jumps (or hops for a low-impact alternative)

5 x Press-ups (you can do these off your knees if you prefer)

4 x Jump Lunges (or normal lunges for a low-impact alternative)

3 x Roll-back Burpees (or an assisted get-up for a low-impact alternative)

2 x Ninja Jumps**

1 x Burpee 

Then go all the way back to the beginning, knocking off the 12th exercise for the 2nd round, then the 11th for the 3rd round and so on & so forth until your 12th round consists of just 1 Burpee.

Take rests in between rounds as required, but try to limit them to 30 seconds max.
Time yourself and then try the work-out again a couple of days later - aiming to beat your time.

As always, watch your form and concentrate on keeping a tight core, and neutral spine for every exercise (I can tell by watching myself exactly where I lose my core and let my back round slightly!!)

*Commandos: My version of commandos involve starting in a plank position, then dropping chest to ground. Spring back up into plank position and as you do, bring one leg forward into a knee tuck. Repeat with the opposite leg.

**Ninja Jumps: Start on your knees, and use momentum to spring onto your feet so you are in a low squat position. Then bring yourself up to standing. Get back onto your knees and repeat

The work-out took me just under 17 minutes to complete.

If this isn't for you, watch out for more 12 Days of Christmas inspired work-outs - 

We plan to post foam rolling routine, as well as equipment based and pilates work-outs :)