Yancy Camp Workout 257
12 Days of Christmas
We’ll perform this just like you’d sing the song.
*Warm-up with 10min low end aerobic training zone effort run
1st – 20yd or meter backward bear crawl x 1
2nd – Burpee w/broad jump x 2
3rd – Pull-ups x 3
4th – Burpees x 4
5th – Push-ups x 5
6th – Alternating V-ups x 6
7th – Sumo jumping jacks x 7
8th – Split squat jumps x 8
9th – Plank w/hip circles x 9
10th- Mountain climbers x 10
11th- Broad jumps x 11
12th- Run at aerobic training zone effort x 12min
*If you’re not familiar with how the song and this workout goes, here’s the rundown:
Perform the 1st exercise
Perform the 2nd exercise immediately followed by the 1st
Perform the 3rd exercise immediately followed by the 2nd and then the 1st
Perform the 4th exercise immediately followed by the 3rd, 2nd, and 1st
Perform the 5th exercise immediately followed by the 4th, 3rd, 2nd, and 1st
Continue this all the way up to performing the 12th exercise followed by the 11th, 10th, 9th, 8th, 7th, 6th, 5th, 4th, 3rd, 2nd, and 1st.
*Aerobic training zone effort is appx 70-80% of max HR – hang around 70-75% for the low end run.
*The backward bear crawl is short enough that you should be able to complete this entire challenge inside in your gym if you prefer. Other than a pull-up bar, no equipment is required so you can easily complete it outside as well.
Finish w/30min run at low end aerobic training zone effort.
You can go with treadmill, treadmill at incline, or outdoor for this run
Merry Christmas and/or Happy Holidays to you all. Thank you for trusting Yancy Camp with your OCR training needs in 2016. We have awesome plans for additional development in 2017. My goal is to provide you with as much as possible while always keeping the price low and affordable. Always feel free to shoot me a private message on my Yancy Camp or Yancy Culp Facebook page. I do my best to answer every question daily but if I miss yours, please always feel free to bug me again with the same question. I’m looking forward to seeing how you do in the Yancy Camp OCR Games. You have until January 8th to get the challenges completed and logged.
