Name: Playbook - Nathan Tsuji - The 12 days of Christmas!!! (Or any holiday you choose)
Uploaded: 2022-12-30T10:06:19.909Z
Duration: 10 min
Description: The 12 days of Christmas!!! (Or any holiday you choose)

Loving the morning challenge, although trying to complete them with a needy French bulldog puppy is slightly more of a challenge 😅

Jessica Vitney

I discovered muscles which I didn’t knew I had before. You really do not need a gym anymore with these exercises!

Michel

Welcome to your 12 days challenge!!! But the best part about it is that three days are rest days so you’ve already completed a quarter of the challenge!!! 
It goes abs arms legs rest repeat!!! (But higher numbers)
I hope you’re having an amazing holiday season!!!

On the first day of Christmas I worked on my abs!!!
But like for reals you got this, everyday till Christmas do each workout so you have the gift of a more fit you!

As usual, belly button pushing down through your spine. Pointed toes, rounded back, like you’re trying to pinch the front of your shoulders together. Make sure to breathe!

Tuck hollow hold

There are two versions shown here, one has your shoulders off the ground, (harder) the other has you lie flat (modified). Do whichever one you can for the duration.
Engage your core and feel the movement of your leg initiating from the engagement of your core pushing your lower back into the ground!

Lay flat hand to knee

Push your heels away from you, shove your belly button down towards the floor and flutter! One kick each side counts as one!

Flexed feet leg kicks

Pushing the ground away from you, keep your shoulders, core, and everything else engaged. Do your best to keep your butt tucked under, and your head neutral! Make sure to breath the whole time as well!

Plank hold elbows

1st day of Christmas!

On the second day of Christmas I worked arms!!!

With your legs bent for assistance, place your hands on a stable chair or low table. Once your hands are stable, engage your glutes and core and straighten your legs! Keeping your shoulders down away from your ears, bend your arms until you feel a slight stretch in the shoulders then push back up!

Straight leg chair dips

Y’all already know push-ups!!! Keep your core as tight as possible, index finger tips parallel, down and up!

Push-ups! (Modify if you need)

These are a foreign exercise to many but don’t fret you’ve got this. Keeping your arms locked and elbow pits forward, shrug your shoulders by pushing and releasing the pressure your hands have on the ground. Your shoulder blades will glide together and then apart and you’re doing it!

Scapular pushups

Pushing the ground away from you, keep your shoulders, core, and everything else engaged. Do your best to keep your butt tucked under, and your head neutral! 
Then take opposite hand to opposite knee, and return to the starting position and switch sides! Make sure to breathe the whole time as well!

Plank knee touches

2nd day of Christmas!

On the third day of Christmas I worked legs!!!

The last exercise for your morning challenge!!! Keep your knees over your second toe when you squat, chest up, core tight. Bend until your thighs are parallel to the ground!

Air squat!

This is essential for stabilizing the core, which is a huge part of balancing a handstand.
Have pressure in your toes, and lift from your core, all while keeping your flutes tight and tailbone tucked under.

Glute bridge

Be sure not to let your back knee hit the floor with any force. It should be a gentle touch :) try your best to keep from wobbling, and the trick to that is… you guessed it, tight core :)
One step each side counts as 1!

Squat step backs!

3rd day of Christmas!!!

Rest day, but seriously are we even allowed to park here ever?

Rest day

On the fifth day of Christmas I worked on my abs!!! (But more than day 1)
The numbers are a little higher but it’s only 10 more seconds than last time you can do it!

5th day of Christmas!

On the 6th day of Christmas I worked arms!!!

6th day of Christmas!

On the 7th day of Christmas I worked legs!!!
I’m keeping these more simple on purpose, but starting January I will let you know how to start training pistol squats!

7th day of Christmas!!!

Sorry but these signs just really confuse me, enjoy your rest day!

9th day of Christmas!

On the 10th day of Christmas I worked arms!!!
You’re doing amazing and you’re almost done!!! Keep it up!!!

10th day of Christmas!

On the 11th day of Christmas I worked legs!!! And the. Completed the challenge because the 12th day is Christmas and you get to rest!

11th day of Christmas!!!

Congratulations you made it!!! You can either completely relax today… or you can try to bring your family out and do one of the picnic workouts or partner workouts!!! Happy holidays to you!!!

It’s Christmas!!!

The 12 days of Christmas!!! (Or any holiday you choose)

Emily

The Kilo Set #1000abs

The half Kilo Set #500abs

These exercises have been really fun to do. It was nice that you talked us through the exercise. In this way it was easy to follow. ⭐️⭐️⭐️⭐️⭐️. I notice that I’m getting fitter by the day and due to the daily fitness I do not crave anymore for “unhealthy” food.

It was amazing.  😃
After your Instagram post about setting the intention to improve at something this week I decided to work on my mobility and balance 🐻(in sport part of my life) So this exercises is rather useful, funny!

Anastasia

Quick leg workout!

This is seriously a nice set of shoulder exercises.

Nick Lucki

The shoulder workout is great to do after the 30 day and 14 day 2022 challenge (wenn you are a beginner). I feel I get stronger day by day and you get a good metabolism kick wenn you’re finished. Weight loss is also going good as well. ⭐️⭐️⭐️⭐️⭐️

This will be my “go to” routine for shoulder work. (along with the shoulder exercises in the physical therapy section). Nice burn! I will be doing these exercises wrong if I just looked at pictures from another source, but your precise instructions really is a game changer.

Shoulder burner!!!

Did not feel like I would be able to last for the intermediate one so I did the beginner one again and just added an additional set to it.

Matthew W Jones

I feel super out of shape lol but that’s just cause I haven’t done any exercise in awhile excited to stick with it and see how far I make it on this journey. 🥰

Beginner picnic table workout!

Intermediate picnic table workout!

The avalanche!!! (Core)

The avalanche!!! (Arms)

Quick lower body workout!

It was good until the 100 twists. If I Don’t stop a little bit at 80 I die. Thanks for this routine

The 12 days of Christmas!!! (Or any holiday you choose)

Community

More workouts from Nathan Tsuji