Join us this Holiday Season for the Bowflex “12 Days of Fitness”

Posted On Dec 11, 2015 By Bowflex Insider Team

12 Days of Fitness

Thanks to the 12 Days of Fitness Challenge, busy schedules are no longer an excuse for skipping your workout routine this holiday season! Developed by Bowflex Fitness Advisor, Tom Holland, the plan features 12 days of quick workouts to help beat the holiday stressors.

The best part? These workouts only take around 10 minutes a day and can be done from the comfort of your home. To participate, simply follow the instructions in the image below.

While you’re at it, don’t forget to join in the conversation and share your progress by using the #TheBowflex12 and #Bowflex hashtags on Instagram, Twitter, or Facebook.

12 Days of Fitness Chart

Did you like the infographic? Check out the print version and feel free to embed it on your website using the following code:

<a href="http://www.bowflex.com/blog/12-days-of-fitness.html"><img src="http://blogprod.bowflexinsider.com/wp-content/uploads/sites/7/2015/12/12-Days-Of-Fitness-Chart.jpg" alt="Nautilus & Bowflex - Bowflex 12 Days of Fitness" title="Nautilus & Bowflex 12 Days of Fitness" /></a>
        
        <br><a href="http://www.bowflex.com/blog/12-days-of-fitness.html">Infographic by Nautilus, Bowflex 12 Days of Fitness </a>

Need help with some of the challenge exercises?

Read on for descriptions and helpful sources to get you started on some of the basic moves.

Burpees: Moves that engage major muscle groups throughout your body, burpees are done by dropping into a crouching position, pushing the legs back into a push-up position, returning to the crouch, and finally, standing back up. Learn how to do a burpee.

Chest Fly: While lying flat on a bench, tighten your chest muscles by holding dumbbells above your body and slowly lowering them by spreading your arms out to each side. Once your elbows are at the level of your chest, raise them back up and repeat. Read more about how to do the perfect chest fly.

Crunches: Crunches build strength in your core and help protect your lower back. Learn how to do bicycle crunches and double crunches. Or mix it up with the reverse crunch.

Jumping Jacks: Cardio interval moves that work the entire body by jumping out with your arms extended and jumping back to a standing position. Watch a perfect jumping jack in action.

Triceps Kickbacks: Triceps Kickbacks are a great way to strengthen and tone the back of your arms. Bend over at the waist and bring your elbows up in line with the sides of your body, keeping your arms at 90 degree angles with dumbbells in your hands. Keeping your elbows in place, slowly straighten your arms out until your hands are in-line with the sides of your body (arms should be completely straight). Slowly bring your arms back to a 90 degree angle again and repeat. Learn how to master the kickback.

Lunges: Lunges are a great way to strengthen your hamstrings, glutes and calves. Simply step forward with one leg and lower yourself down, keeping your front knee over your ankle and behind the toes, until the top part of your leg is about parallel with the floor, revert back to a standing position and repeat. Check out these four lunges to tone your legs.

Mountain Climbers: Among the great moves to boost your metabolism, mountain climbers start in a push-up position with your hands on the floor. Lift your right knee straight up toward your right arm, then back down and repeat with your left leg. Read more about mountain climbers.

Planks: This basic move tests your body’s overall strength. Hold your body for a determined amount of time in a push-up position with either your arms extended, or with your entire forearm completely on the ground. To rest, put your knees on the ground. Learn more about the different varieties.

Push-ups: This classic, yet functional move improves upper body strength. From a resting position on your stomach, push your body upward by extending your arms. Discover 10 variations to try out.

Skaters: Among the great ways to tone the legs, skaters incorporate sweeping side jumps that engage your lower body. Learn how to do skaters.

Squats: Defined as functional exercises, squats mimic the movement of sitting and rising from a chair to tone the lower body. Learn how to maximize your results with perfect form.

Take your 12 Days of Fitness workouts to the next level with a pair of dumbbells like Bowflex SelectTech Dumbbells. If you don’t have access to weights or want to start off simple, everyday objects such as a frozen water bottle or cans of soup, can be used as substitutes.

Are you doing the 12 Days of Fitness Challenge? Let us know how it’s going in the comments below.


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The Five-Minute Holiday Season Survival Workout