'DAY 12: Fitness Friends Wish you a Merry Christmas Collab Workout by Jori, Kristin, Christine Comeau'

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'DAY 12: Fitness Friends Wish you a Merry Christmas Collab Workout by Jori, Kristin, Christine Comeau, Kelly E, Jamie B, and Daniela   20 “ Elv heavy med light weights   SET 1: Holiday HIIT by Jori Warm-up: 30:30 1. Jump Rope (circle arms like jumping rope)  2. High Knees 3. Jumping Jacks 4. Wide High Knees 5. Skaters 6. Heismans  HIIT: 50:10; x1 8 mins 20” Elv 1. Mt. Climber x 3 to SL Push-up + Pogo Jump Up on that SL + (back to plank)  2. SA Swing in Static Lung Position RL  3. Same as above LL 4. Squat \'Rotations\': Right Arm holding DB OH, Left Arm holding DB between legs, now squat without changing arm position 5. Same as above Left Arm OH, Right Arm between legs 6. Single Arm on Bench standing laterally to it, DB in hand of Arm not on bench, jump back into Burpee, do 1 narrow row and 1 tricep kickback, jump feet in and repeat 7. Same as above, opp. side 8. 180* Box Jumps up and over: jump onto Box like normal box jump, but jump 180 turn down to opposite side so you face Box to do another jump  Burnout Complex: x 2 10 Squat to Press + 10 SA Press/Arm + 10 SL DL/leg + 10 Rows/Arm + 10 Rev. Lunges/leg  SET 2: Holiday HIIT by Kristin R  50:10 x 2 20” elv 1. Gladiator Get up + t-stand press (switch sides on 2nd round) 2. DL squat to RDL 3. Step up + hammer curl (switch legs 2nd round) 4. Decline Burpees  5. SA Clean & Press  SET 3: Burpee presents by Kelly E  HIIT at 50:10 2x  1.  clean and press burpee 2. broad jump burpee bunny hop back 3. bear crawl hop (2) angry donkey tuck jump 4. burpee 4 mtn climbers 10 high knees 5. burpee switch lunge squat jump  Christmas tree time pyramid: by Christine Comeau  1.  (20:10 x2) Christmas star jumps star jump + SA swings 2. (30:10 x 2) plank angels plank punches front and lateral and kick outs  3. (40:10 x 2) Christmas tree stars sumo squat + y arm presses 4. (50:10 x 2) Toy bag tosses squat slam with weight coming to alternating shoulders 5. (60:10 x2) Snowball throws discus throws 2 down to single arm plank thruster one side per round 6. (70:10 x2) Weighted Christmas tree lunges fwd lunge, lat lunge, back lunge, switch   Holiday HIIT Jamie B  40:10 x1 5 mins  1. Atomic Burpee (Roll back burpee staying low the entire time) 2. Reverse Arnold Press (palms facing each other press and turn out) 3. lateral touchdowns with bi curl (single weight) 4. Knee squat with OH tricep extension to pullover   5. Wide froggy pushups  6. Push-up Kickunders  30:30:10 (Perform 1 side, then the other immediately)   1. Reverse Lunge + Rainbow to Curtsey Lunge 2. SA Clean and Press to a Rotated Lunge touchdown 3. Shotput  4. SL DL + Double Glute Raise (1 glute raise while lowered one standing)   Merry Tabata and a Happy No Rest: Love, Daniela  Tabata 1: 20:10 4x 1. 20 sec Vertical frog hops 2. 10 sec Mtn climbers **continue right onto tabata 2 with no rest** Tabata 2: 20:10 4x 1. 20 sec high knees 2. 10 sec star jumps  Tabata 3: 20:10 4x 1. plank jacks in tricep holds 2. Squat jumps ** continue right onto tabata 4 with no res”** tabata 4: 20:10 4x 1. 20 sec groiners 2. 10 sec switch lunges  Finisher: 2 minutes: Add on Explosive pushup + heel grab burpee' 

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