Total Body Workout: “12 Days of Christmas” Holiday Circuit
Summary
Jeff Cavalier of AthleanX presents a holiday-themed total body circuit workout structured around the “12 Days of Christmas,” featuring 12 different exercises performed as a cumulative HIIT circuit. The workout blends bodyweight movements targeting strength, core stability, explosive power, and mobility. A beginner-friendly progressive build-up approach is also provided for those not yet ready for the full circuit.
Key Points
- The workout is structured as a cumulative circuit — each “day” adds one new exercise, building toward a complete 12-exercise burst session performed back-to-back
- The format is an AthleanX Burst workout, recommended to be performed on Tuesdays and Thursdays as part of a broader training program
- Beginners are advised to build progressively — start with just Day 1’s exercise, add one new exercise each day over 12 days until the full circuit can be completed
- The circuit blends multiple fitness qualities including upper body strength, lower body power, lateral mobility, core endurance, and explosive training
- Bodyweight training is used as the primary resistance, with some movements requiring a pull-up bar and a bench
- Proper form is emphasized over speed, particularly on movements like bicep chin-ups and mountain climber variations
- The goal is to be “ready for January 1st” — the workout is positioned as a way to stay on track through the holiday season rather than losing progress
Exercise Details
1. Mountain X Climbers (20 reps)
- Target muscles: Hip flexors, core, shoulders, full body
- Form cues: Perform from forearms (preferred over hands); drive foot all the way up next to the hand, flat on the ground; opens up the hip
- Note: More reliance on upper body than standard mountain climbers; requires lower body flexibility
2. Bodyweight Tricep Extensions (11 reps)
- Target muscles: Triceps
- Form cues: Use a bench; drop head down and extend back up — similar mechanics to a skull crusher but with bodyweight
3. Hanging Corkscrew (20 reps)
- Target muscles: Core, obliques, grip
- Form cues: Hang from a bar, drive legs up and twist at the top on each rep
4. Split Squat Pull-Ups (11 reps)
- Target muscles: Lats, biceps, legs, glutes
- Form cues: Jump into a split squat position at the bottom, then pull up; alternate lead leg between sets
5. Ice Skaters (20 reps)
- Target muscles: Glutes, adductors, lateral stabilizers
- Form cues: Load the landing leg fully, explode laterally side to side; don’t just tap — commit to the movement
- Concept: Trains lateral mobility and athletic movement patterns
6. Mule Kick Burpees (11 reps)
- Target muscles: Full body — chest, shoulders, core, legs
- Form cues: Drop to the ground, position in front of a bench, then perform a mule kick at the top of the burpee
7. Scissor V-Ups (20 reps)
- Target muscles: Core, hip flexors
- Form cues: Scissor the legs while performing a V-up; controlled movement throughout
8. Rolling Box Jumps (11 reps)
- Target muscles: Quads, glutes, explosive power
- Form cues: Roll back, then drive up into a box jump in one fluid motion; targets explosive power and plyometric training
9. Cliffhanger Mountain Climbers (20 reps)
- Target muscles: Core, shoulders, hip flexors
- Form cues: Hands extended far out in front with only fingertips on ground; drive knees in hard; longer lever arm increases core activation
10. Ball Hop Burpees (11 reps)
- Target muscles: Full body
- Form cues: Hop, drop down into a push-up, then back up
11. Bicep Chin-Ups (20 reps)
- Target muscles: Biceps, lats
- Form cues: Wrists face toward you (supinated grip); do not go past 90° at the bottom; maintain separation between forearm and bicep at the top; full range of motion
- Common mistake: Flaring elbows or losing tension at the top
12. Rock Around the Clock Push-Ups (12 reps)
- Target muscles: Chest, shoulders, triceps, core
- Form cues: Feet stay fixed in one position; explode up and move hands around the clock positions