The 12 Days of Fitness is HERE!

This is going to be my last “Strong Figure Conditioning” post until January, so what better way to ring in the new year than with 12 Days of FITNESS?! 

SAVE THIS POST!

Erik and I are going to be working on giving Strong Figure a little face lift this holiday season, so the site may be down for a few days here or there. [Gasp! Sorry!] Therefore, make sure you print this out or save it on your phone, tablet, etc. These workouts are going to get you through the holiday festivities!

The RULES:

• You have 12 workouts and about 27 days to get these workouts done.
• You can do the workouts in any order you choose, but the warm-up/cool-down Turkish Get Ups (or substitutes) need to be kept in order or done consecutively.
• You will need a kettlebell for the workouts, but if you don’t have access to one, I have provided substitute exercises in parenthesis. These are excellent to do at home if you can’t make it to the gym. A dumbbell is also a great substitute for a kettlebell in many of the exercises listed.
• Feel free to modify to make the workouts harder (two kettlebells instead of one) or to substitute an easier movement or even cut the reps/rounds down to meet your fitness needs.

Comment below if any of this is confusing so I can clarify. If you don’t understand a workout or a particular exercise and our site is down, email me at strongfigure [at] gmail [dot] com. 

Your WORKOUTS: 

Day 1: 

Warm up OR cool down with 1 Turkish Get-Up /side.

The substitute for the Get-Up (for all days) is a half-get-up if you haven’t mastered the full get-up, or a burpee if you don’t have a kettlebell or a dumbbell. Comment below if you need further instruction. 

Workout: 5 Rounds for time of

•  30 Goblet Squats (or air squats)
• 25 Russian Kettlebell Swings (or hollow rocks)
• 20 Lunges — alternating legs –weighted or non
• 15 Push-ups
• 10 Burpees

Day 2: 

Warm up OR cool down with 2 Turkish Get-Ups /side.

Workout: 8 Rounds for time of

• 10 American Kettlebell Swings (or Push-ups)
• 10 Goblet Squats (or air squats)
• 10 Sit-ups

Day 3: 

Warm up OR cool down with 3 Turkish Get-Ups /side.

Workout: 4 Rounds for time of

• 1 Minute Max Effort Russian Swings (or a plank hold), 30 seconds rest
• 1 Minute Max Effort Alternating Lunges (weighted or non), rest 30 seconds
• 1 Minute Max Effort Shoulder Taps, rest 30 seconds
• 1 Minute Max Effort Burpees, Rest 1 Minute and repeat until done with 4 total rounds

Day 4: 

Warm up OR cool down with 4 Turkish Get-Ups /side.

Workout: 12 Minutes as many rounds as possible of

• 10 Russian Swings (or lunges, each leg)
• 8 Goblet Squats (or air squats)
• 6 American Swings (or push-ups)
• 4 Single Arm Swings each arm, (or burpees)
• 2 Pistol Squats (weighted or non, and use a couch/chair/bench if you can’t do a complete pistol squat yet)

If “as many rounds as possible” workouts leave you feeling like you didn’t complete a round, it’s ok to finish your last round once you’ve hit the 12 minute mark.

Day 5: 

Warm up OR cool down with 5 Turkish Get-Ups /side.

Workout: Max Effort (ME) Pyramid Work

• 1 Minute ME Kettlebell Clean and Press, alternating arms (or push-ups–any version), rest 45 seconds
• 1 Minute ME American Swings (or glute/bridge pulses), rest 45 seconds
• 1 Minute ME Kettlebell (or dumbbell) Snatches, alternating arms (or burpees), rest 45 seconds
• 1 Minute ME Goblet (or air) squats, rest 1 minute.

Round 2: Repeat the same sequence but work for 45 seconds and rest for 30.

Round 3: Repeat the same sequence but work for 30 seconds and rest for 15.

Round 4: Repeat the same sequence but work for 15 seconds with no breaks until you’re finished.

Day 6: 

Warm up OR cool down with 6 Turkish Get-Ups /side.

Workout: The LONG Cycle

For 10 minutes, complete as many rounds as possible:

• 10 Burpees
• 10 Push-ups
• 10 American Swings (or shoulder taps)
• 10 Overhead Alternating Lunges (hold your weight–if you have one–overhead while lunging)
• 10 Squat Thrusters (or air squats)

Rest 3 Minutes

Then, for another 10 minutes, complete as many rounds as possible:

• 10 Goblet Squats (or mountain climbers)
• 10 Push Press each arm (or push-ups, any version)
• 10 Russian Swings (or glute/bridge pulses)
• 10 Single Leg Deadlifts each leg (or single leg bridge pulses each leg)
• 10 Snatches, alternating arms (or single leg squats–do your best!)

Rest 3 Minutes

Finally, for your last 10 minutes, complete as many rounds as possible:

• 10 Hollow Rocks
• 10 Clean and Press, each arm (or tricep push-ups)
• 10 Squat Thrusters (or air squats)
• 10 Single Arm Swings, each arm (or sit-ups)
• 10 High Pulls each arm (or 10 down-dog/up-dog combos)

Day 7:

Warm up OR cool down with 7 Turkish Get-Ups /side.

Workout: In 15 minutes, complete as many rounds as possible of

• 25 American Swings (use any sub from previous workouts or sub as you specifically need!)
• 20 Squat Thrusters (or air squats)
• 15 Overhead Tricep Extensions (or dips on a couch/chair/bench, or tricep push-ups)
• 10 Single Arm Rows each arm (It’s hard to work your back without equipment. Try supermans for the low back)
• 5 Pistol Squats each leg
• 30 second plank

Day 8: 

Warm up OR cool down with 8 Turkish Get-Ups /side.

Workout: Complete 4 rounds of the following for time:

• 25 Swings (or plank-to-pushup: start in a plank on elbows and place one hand in pushup position, then the next. Then back down to plank position and repeat)
• 20 Kettlebell/dumbbell clean and squat alternating arms (or 20 step-ups using a bench/couch/chair, etc. Try something tall!)
• 15 Sit-ups
• 10 Hang Cleans each arm or with two kettlebells if you have them (or tricep dips)
• 5 Push Press each arm (or a plank hold in which you bring each knee to elbow 5 times)
• 30 Second Squat Hold with weight (or without)

Day 9:

Warm up OR cool down with 9 Turkish Get-Ups /side.

Workout: Complete 5 rounds of the following for time:

• 10 Burpees
• 10 Squats
• 10 Tricep Dips or Overhead Tricep Extensions
• 10 Push-ups
• 10 American Swings (or glute/bridge pulses)
• 10 Squat Thrusters (or dynamic lunges)
• 10 Russian Swings (or inchworms)
• 10 Lunges (weighted or non)
• 10 Shoulder Taps
• 10 Half Get-ups

Day 10:

Warm up OR cool down with 10 Turkish Get-Ups /side.

Workout: Complete the following for time:

• 100 Goblet (or air) squats
• 90 Second Plank
• 80 Overhead Lunges (or non weighted or dynamic)
• 70 Single Leg Deadlifts (35/leg or single leg bridge/glute pulses)
• 60 Spiderman Push-ups
• 50 Tricep Overhead Extensions (or dips or tricep push-ups)
• 40 Bridge Pulses
• 30 Windmills (or shoulder taps)
• 20 Plank holds bringing knees to elbows 20 times while holding
• 10 Burpees

Day 11:

Warm up OR cool down with 11 Turkish Get-Ups /side.

Workout: Starting with your right arm, complete the following ladder:

• 1 KB clean to shoulder, 1 squat (with weight on shoulder), 1 push-press
• 2 Cleans, 2 squats, 2 push-press
• 3 cleans, 3 squats, 3 push-press
• ….continue this sequence on your right side until you have done 10 cleans, 10 squats, 10 push-presses.
• Switch to the left side.

So that this one isn’t confusing, you start with one rep of each exercise but in round two, you complete two consecutive cleans, two consecutive squats, two consecutive presses, and then three of each, four of each, so on, until you get to 10. If you think this would be too much for one arm to handle at a time, you can alternate arms each round.

Day 12: 

Warm up OR cool down with 12 Turkish Get-Ups /side.

Workout: Complete the following for time! (If you don’t have a KB for the lunges and split squats, just try to find something heavy you can hold.) This is a total ABS/CORE killer!

• 10 Lunges holding the KB in both hands straight in front of you, arms locked out
• 10 Lunges with the weight overhead
• 10 Right Leg Lunges, twisting the weight to the right side
• 10 Left Leg Lunges, twisting the weight to the left side
• 10 Bulgarian Split Squats (Right leg)
• 10 Bulgarian Split Squats (Left leg)
• 30 Second Regular Plank
• 30 Second Right Side Plank
• 30 Second Left Side Plank
• 3o Second Reverse Plank
• 30 Second Regular Plank
• 30 Russian Twists (with or without weight)
• 20 V-Ups (with or without weight)
• Repeat

  

Enjoy these workouts? All 12 are from my “100 Hours of Kettlebells” eBook. If you haven’t picked up your copy yet, you can grab it here! The book contains over 100 workouts and for the rest of the month, the holiday sale price will be $8, so grab it before it goes back to its regular price!

If our site happens to be down at any point this month, definitely check back with us within 24 hours. We will be making a few changes here and there, but our content will still be available! We are also extremely active on Facebook (do you “Like” us?) as well as Instagram and a little active on Twitter, so please make sure you’re following. I tend to post a lot of my workout info and food on all media channels!

Last, we’ll be posting about our year in review later in January, and in the meantime, we are working on a BRAND NEW eBOOK scheduled to publish (we’re crossing our fingers we can get it done in time) early JANUARY 2015! We are super excited about this book as it will serve to help so many people who are looking for changes in their lives, AND it will  be featuring SEVERAL of our Strong Figure Ambassadors. Please stay tuned, follow us on social media, and comment below (or email me) if you have any questions!! <3 Steph