12 DAYS OF FITMAS
Welcome to our 12 Days of Fitmas. The next 12 days will be packed with sweat-inducing workouts.
To keep you motivated this holiday season, Inspire Fitness Studios trainer Ashley Pyka will take you through a new 20 minute High Intensity Interval Training workout on the FT1 Functional Trainer every day for the next 12 days. Ashley is demonstrating on our FT1, but these workouts can be completed on almost any Functional Trainer. In just 20 minutes you will get an intense strength training workout to keep you at your best during this time of the year.
Now, stay with us: we’re going to break down the daily workouts for you.
We made this easy, each day you will do 5 sets and 10 reps of each exercise while every workout requires just one attachment making it a seamless transition into the next exercise.
Day1
EQUIPMENT:
Sports Handle
Sports Handle
EXERCISES:
Wood Chop – to – Press
Overhead Squat – to – Tricep Extension
Wood Chop – to – Press
Overhead Squat – to – Tricep Extension
Day2
EQUIPMENT:
EZ Curl Bar
EZ Curl Bar
EXERCISES:
Side Lunge – to – Squat Curl – to – Side Lunge
Cable Hip Thrust – to – Front Raise
Side Lunge – to – Squat Curl – to – Side Lunge
Cable Hip Thrust – to – Front Raise
Day 3
EQUIPMENT:
D-Handle
D-Handle
EXERCISES:
1-Leg Straight Leg Deadlift – to – Bent Over Row – to – Upright Row
1-Leg Straight Leg Deadlift – to – Bent Over Row – to – Upright Row
Day 4
EQUIPMENT:
Ankle Strap
Ankle Strap
EXERCISES:
Side Lunge – to – Backward Lunge – to – Curtsy Lunge
Push Up Plank Hold with Crossbody Knee Tucks – to – Lateral Slide
Side Lunge – to – Backward Lunge – to – Curtsy Lunge
Push Up Plank Hold with Crossbody Knee Tucks – to – Lateral Slide
Day 5
EQUIPMENT:
Belt
Belt
EXERCISES:
Modified Burpee – to – Thruster
Forward Lunge – to – Cross Body
Modified Burpee – to – Thruster
Forward Lunge – to – Cross Body
Day 6
EQUIPMENT:
Dual Hook Straight Bar
Dual Hook Straight Bar
EXERCISES:
Standing Thruster – to – Overhead Squat – to – Behind The Neck Press
Standing Thruster – to – Overhead Squat – to – Behind The Neck Press
Advanced
Kneeling Thruster- to – Overhead Squat – to – Behind The Neck Press
Kneeling Thruster- to – Overhead Squat – to – Behind The Neck Press
Day 7
EQUIPMENT:
Triceps Rope
Triceps Rope
EXERCISES:
Kneeling Cable Hip Thrust
Bicep Curls
Overhead Triceps Extensions
Kneeling Cable Hip Thrust
Bicep Curls
Overhead Triceps Extensions
Day 8
EQUIPMENT:
Dual Hook EZ Curl Bar
Dual Hook EZ Curl Bar
EXERCISES:
Backward lunge – to – Row
Lat Pull Downs
Standing Bar Press Downs
Backward lunge – to – Row
Lat Pull Downs
Standing Bar Press Downs
Day 9
EQUIPMENT:
Pull Up Bar
Pull Up Bar
EXERCISES:
Burpees – to – Reverse Pull-Up Drops
Hanging Chair Pose With Kicks
Hanging Knee Twists
Burpees – to – Reverse Pull-Up Drops
Hanging Chair Pose With Kicks
Hanging Knee Twists
Day 10
EQUIPMENT:
D-Handle
D-Handle
EXERCISES:
Chest Flyes
Alt Flyes
Kneeling Press Down Flyes
Kneeling Half Cable Twists
Chest Flyes
Alt Flyes
Kneeling Press Down Flyes
Kneeling Half Cable Twists
Day 11
EXERCISES:
Cable Front Squats
Bent-Over Row
Sumo Hold Shoulder Press
Cable Front Squats
Bent-Over Row
Sumo Hold Shoulder Press
EXERCISES:
Cable Front Squats
Bent-Over Row
Sumo Hold Shoulder Press
Cable Front Squats
Bent-Over Row
Sumo Hold Shoulder Press
Day 12
EQUIPMENT:
Bench & Belt
Bench & Belt
EXERCISES:
Weighted Abs Hip Thrust
Weighted Step Ups
Weighted Bulgarian Half-Squats
Weighted Abs Hip Thrust
Weighted Step Ups
Weighted Bulgarian Half-Squats