对于某些人来说，假期是关于梨树，乌龟鸽子和法式母鸡的partridges，但这种假期锻炼是关于木板，弓步跳和inne虫的次数尽可能多的代表（AMRAP）。
在12月的12天内专注于运动和健康，而且还要努力进行新练习 - 例如walking，，，，瑜伽，，，，foam rolling，，，，冥想或avirtual workout. Included in the 12-day programming is an entertaining “12 Days” AMRAP workout for some festive fitness fun.
为每个交货完成规定数量的代表ercise and repeat the entire sequence as many times as possible for the allotted amount of time. Keep a strong focus on proper form and movement patterns, and rest when needed.
练习
PLANK
举动：在您的前臂和脚趾上，挤压和支撑身体的所有肌肉，同时保持直线，从耳朵，臀部，膝盖，膝盖，高跟鞋保持直线。
Option:这可以从膝盖上完成，也可以在台面上抬高以减少负载。
弓步周期跳
举动：Begin in a lunge position with your right leg in front. Squeeze the glutes, keep your front knee aligned over your middle toes, drive your arms upward; jump and switch, landing with your left leg in front.
Option:卸下跳跃，然后进行交替的阶梯弓步。
INCHWORM
举动：Begin standing tall and fold forward, keeping your knees straight. Walk your hands forward into a strong high plank. After a brief squeeze, walk your hands back to your feet and stand.
Option:如果到达地面并保持双腿是一个挑战，请将脚置于跨姿势，从而可以更好地运动。
T-PUSHUPS
举动：Holding a strong plank position, lower your chest to 3–5 inches off the floor and return to plank position. Rotate one hand toward the sky and hold a brief side plank. Repeat and rotate onto the other hand during the next rep.
选项：Narrow your grip for a smaller base of support, or to decrease intensity, this pushup can be done on your knees, followed by a high plank and rotation.
burpees
举动：Begin in a tight, active plank position on the ground. Keeping your body in a straight line, lower down and press through the floor to complete a pushup. Immediately snap the feet below the body to land in a perfect squat position. While driving your arms up to the ceiling, press through the floor and engage through your glutes as you leave the ground for your jump. Hinge your hips back, place your hands on the floor, and hop back into the active plank.
选项：The pushup portion of the burpee can be done on your knees or removed all together. The jump can also be removed.
LATERAL LUNGES
举动：从脚一起开始，直立站立。脚步比右腿越宽，右脚的脚趾在着陆时保持向前。与地板接触后，立即在膝盖上弯曲，然后向下和向后下臀部。压回起始位置，然后在另一侧重复。
选项：在上腿上添加旋转以增加强度或保持脚宽，并卸下台阶以调低事物。
SQUAT JUMPS
举动：从脚稍宽，比肩膀宽度稍宽。向后驱动手臂，然后向下和向后下臀部。同时按地板，抬起手臂，跳出地面。立即通过膝盖，臀部和脚踝在撞击的情况下弯曲，从而吸收着陆点，最终恢复到深蹲位置。为了使其更容易，请执行常规的体重下蹲，没有跳跃。
登山者
举动：从坚固的手板姿势开始，将耳朵，臀部，膝盖和高跟鞋保持直立。在维持此木板的同时，将一个膝盖弯曲到您的胸部，然后将其弯曲。可以以慢动作进行此运动，重点是腹部收缩或加速。但是，随着速度的增加，应保持坚固的木板。
超人
举动：Begin by lying on your stomach with your body long, arms overhead and toes pointed. Squeeze your glutes and lift your arms and legs off of the floor. Lower back down to almost touching, and repeat, arching back up into position. To make it easier, lift your opposite arm and leg together, rather than everything at once.
SINGLE-LEG DEADLIFT TO KNEE-DRIVE
举动：平衡一英尺。铰接在臀部，将手臂伸到前面，保持中性脊椎并之间的平衡（除非您必须坐下！）。当您返回时，将延伸的膝盖向上伸向胸部，同时直立站立。增加重量以提高强度。
SINGLE-LEG CALF RAISES
举动：首先站在一只脚上，在必要时握住墙壁以保持平衡。尽可能将脚跟从地面上抬高，然后返回几乎触摸地板的点。对于增加的运动和强度范围，请站在楼梯或稳定物体的边缘。
BICYCLE CRUNCHES
举动：首先，躺在您的背上，头部轻轻放在距地板约4英寸的手和脚上，形成一个强壮的腹部支撑。将肩膀稍微从地板上抬起，将右肩旋转向左膝。如果不降低后，请在另一侧重复。为了降低强度，请将脚平放在地板上，然后将交替的膝盖向旋转的肩膀前进。
查看锻炼程序”在MyFitnessPal应用程序中，可以发现和记录锻炼，或通过适合您目标的锻炼来构建自己的锻炼。
