全身训练：“圣诞十二天”节日循环训练
概要
AthleanX 的 Jeff Cavalier 推出了一套以节日为主题的全身循环训练，以”圣诞十二天”为框架，包含 12 个不同动作，以累积式 HIIT 循环的形式依次完成。该训练融合了多种徒手动作，涵盖力量、核心稳定性、爆发力和灵活性。同时还为尚未准备好完成完整训练的初学者提供了循序渐进的进阶方案。
要点
- 训练采用累积式循环结构 —— 每”一天”新增一个动作，最终将 12 个动作连续完成
- 训练格式为 AthleanX Burst workout，建议在更宏观的训练计划中安排在周二和周四进行
- 建议初学者循序渐进 —— 从第 1 天的动作开始，每天增加一个新动作，坚持 12 天直至能完成完整循环
- 训练融合多种体能素质，包括上肢力量、下肢爆发力、侧向灵活性、核心耐力及 explosive training
- 以 Bodyweight training 作为主要阻力，部分动作需要引体向上单杠和训练凳
- 强调动作质量优先于速度，尤其是二头肌引体向上和登山者变式等动作
- 目标是”为 1 月 1 日做好准备” —— 该训练旨在帮助你在节日期间保持状态，而非丢失训练成果
动作详解
1. Mountain X Climbers（20 次）
- 目标肌群： 髋屈肌、核心、肩部、全身
- 动作要领： 采用前臂支撑（优于手掌支撑）；将脚完全驱动至手旁边，平踩地面；有助于打开髋部
- 注意： 比标准登山者动作对上肢的依赖更大；需要一定的下肢柔韧性
2. 自重臂屈伸（11 次）
- 目标肌群： 肱三头肌
- 动作要领： 借助训练凳；头部向下压，再向上伸展——与杠铃颅骨破碎者动作原理相似，但使用自重
3. 悬挂螺旋卷腹（20 次）
- 目标肌群： 核心、腹斜肌、握力
- 动作要领： 悬挂于单杠上，将双腿驱动向上并在顶部旋转
4. 弓步引体向上（11 次）
- 目标肌群： 背阔肌、二头肌、腿部、臀部
- 动作要领： 在最低点跳入弓步位置，然后完成引体向上；每组交替换腿
5. 溜冰者跳（20 次）
- 目标肌群： 臀部、内收肌、侧向稳定肌群
- 动作要领： 充分加载落地腿，向两侧侧向爆发跳跃；不要只是轻点——全力投入动作
- 概念： 训练 lateral mobility 及运动型移动模式
6. 骡踢波比跳（11 次）
- 目标肌群： 全身——胸部、肩部、核心、腿部
- 动作要领： 俯身落地，在训练凳前方就位，在波比跳顶部完成骡踢动作
7. 剪刀V字卷腹（20 次）
- 目标肌群： 核心、髋屈肌
- 动作要领： 在完成V字卷腹的同时做剪刀腿；全程保持动作控制
8. 滚动箱式跳（11 次）
- 目标肌群： 股四头肌、臀部、爆发力
- 动作要领： 向后翻滚，然后一气呵成驱动起身完成箱式跳；针对 explosive power 及 plyometric training
9. 悬崖登山者（20 次）
- 目标肌群： 核心、肩部、髋屈肌
- 动作要领： 双手尽量向前伸展，仅指尖触地；用力驱动膝盖内收；力臂更长，显著提升 core activation
10. 球跳波比（11 次）
- 目标肌群： 全身
- 动作要领： 跳跃，落地后做一个俯卧撑，再起身
11. 二头肌正握引体向上（20 次）
- 目标肌群： 二头肌、背阔肌
- 动作要领： 手腕朝向自己（反握）；底部不超过 90°；顶部保持前臂与二头肌的分离感；完成全程动作幅度
- 常见错误： 肘部外展或顶部失去张力
12. 时钟俯卧撑（12 次）
- 目标肌群： 胸部、肩部、肱三头肌、核心
- 动作要领： 双脚固定不动；向上爆发后将双手移动至时钟各点位位置
涉及概念
- bodyweight training
- HIIT
- circuit training
- explosive training
- plyometric training
- lateral mobility
- core activation
- pull-up progressions
- athletic conditioning
- progressive overload
English Original 英文原文
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
Mentioned Concepts
- bodyweight training
- HIIT
- circuit training
- explosive training
- plyometric training
- lateral mobility
- core activation
- pull-up progressions
- athletic conditioning
- progressive overload