Name: Playbook - Nestingwithgrace Fitness - 24th day of Christmas!!
Uploaded: 2023-12-23T23:22:18.929Z
Duration: 40 min
Description: 24th day of Christmas!!

Travis

Joanna

Norma Shivers

On the last day of Christmas my Trainer gave to me...

Time Cap 40 min (How far can you make it?)

1 Dual Dumbbell Front Squat 
2 Dual Dumbbells Devils Press 
3 Dual Dumbbell Squat Cleans 
4 Dual Dumbbell Deadlifts 
5 Dual Dumbbell Push Press 
6 Dual Dumbbell Suitcase Reverse Lunge
7 Dual Dumbbell Pushup
8 Dumbbell Highpull
9 Dual Dumbbell Close Stance Squat
10 Dual Dumbbells Step-Ups 
11 Dual Dumbbell Incline Press
12 Renegade Rows

complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1, then 2-1, then 3-2-1, then 4-3-2-1, etc. – all the way to 12-11-10-9-8-7-6-5-4-3-2-1.

NOW.... do it again!!! (Challenge yourself to push further than the first 12 Days of Christmas Workout)

- Stack your shoulders hips and heels over each other
- Maintain stability and lower down slowly
- Don't allow yourself to lean forward, keep your chin and eyes up
- Press up through your heels

Front squat

- Begin feet shoulder width, bring dumbbells to the ground and jump feet back
- Jump feet forward and swing dumbbells between legs and pull dumbbells straight up overhead

Devil's press

- Start with feet hip width apart 
- Clean barbell to shoulders
- Lower back down and repeat

Clean

- Place the bar just above your feet
- Engage your lats
- Pull the bar up with neutral spine 
- Reach full extension keeping your upper body tight

Deadlift

- Hold a barbell at your shoulders 
- Dip torso by bending your knees and press barbell up overhead

Push press

Reverse 3/4 DB Lunges

- Start with your hands just outside the shoulders - Bend at the elbows to come down
- Keep your core tight as you lower
- Extend your arms engaging your chest as you push up

Push-ups

- With a wide toed out stance and a kettlebell between your feet 
- Pick up the kettlebell and pull up to chin height
- Lower with a slow controlled movement

Kb high pull

Close Stance Squats w/ Elevated Heels

- Holding kettlebells at your sides, chest lifted and shoulders back
- Place foot up onto the box and push through your heel to stand up
- Bring the other leg up
- Step down and repeat 
- Work both sides

Kb step ups

- Hands should be slightly outside shoulder width 
- Lower the bar to the chest actively stretching your chest muscles 
- Press the bar upward by extending your elbows

Incline bench press

- Support yourself using your opposite arm
- Row dumbbell to your hip while retracting your shoulder back

Single arm dumbbell row

24th day of Christmas!!

Matthew Johnson

23rd Day of Christmas!!

22nd Day of Christmas!!

21st day of Christmas!!

20th day of Christmas!!

Shannon

My favorite workout of the month so far! A good mix of

19th Day of Christmas!!

18th day of Christmas!!

Shower was an experience, but I know how good it is for me, so we survived!

17th Day of Christmas!!

Good one. I’m still sore from yesterday!

Megan

16th day of Christmas!!

🔥🔥🔥🔥🔥🔥🔥🔥🔥🔥😫😫😫😫😫😫😫😫😫😫🥺🥺🥺🥺🥺🥺🥺🥺☺️☺️☺️☺️☺️☺️☺️☺️☺️☺️☺️☺️☺️

15th of Christmas!!

I like occasionally getting that cardio in!

14th day of Christmas!!

Perfect. Are ground to overheads always medicine balls? Or are they ever a barbell?

13th Day of Christmas

Chana

12th Day of Christmas!!

Awesome!!!! Perfect Monday start. Thank you!!!

11th Day of Christmas!!

Active recovery day felt great! Stretching is always a treat, and a reminder to myself to add it in to my daily routine.

10th Day of Christmas!!

Anonymous

9th Day of Christmas!!

8th Day of Christmas!!

I’m not sweating, you’re sweating! 😅

7th day of Christmas!!

6th Day of Christmas!!

Tough workout!! Hoping soon there is a slow walking workout 😆

Shoulders started burning after one round. Felt good though!

5th Day of Christmas!!

Great workout! I ignored the part that said “4 rounds”

I liked this!  Used my assault bike for buy in and out. The only confusing things was that the workout said 4 rounds but only had 21-15-9 for reps. Maybe there was supposed to be a 6 or 3?

This is so awesome! We feel like we’re getting in shape. Thank you!!

4th Day of Christmas!!

3rd Day of Christmas

2nd Day of Christmas!!

Thanks for the motivation to keep exercising this whole holiday season! Ready for this.💪🏻💪🏻💪🏻

Went pretty quickly. I didn’t have access to running so I did the elliptical.

24th day of Christmas!!

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