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12 Days of sySTM Fitness

Stan Muckerman

Workout Overview:

"12 Days of sySTM Fitness" is an innovative workout inspired by the classic "12 Days of Christmas" song. This cumulative fitness challenge adds a new exercise each day, mimicking the progressive pattern of the song. Starting from Day 1 and building up to Day 12, each day introduces a specific exercise with a designated number of reps, following the sequence from the current day back to Day 1. The workout is designed to span 30-40 minutes, offering a comprehensive full-body workout adaptable for all fitness levels.

Whether you're just starting your fitness journey or are an experienced athlete, this workout is customizable to your skill level. Beginners can perform simpler versions of the exercises, while advanced athletes can take on more challenging variations. This flexibility ensures that everyone can participate and progress at their own pace.

Daily Exercise Breakdown:

  1. Day 1 - Beginner: Inchworm / Advanced: Wall Walk (1 Rep)

  2. Day 2 - Beginner: Inverted Row / Advanced: Pull Up (2 Reps)

  3. Day 3 - Beginner: Jump Squat / Advanced: Box Jump (3 Reps)

  4. Day 4 - Beginner: DB Glute Bridge / Advanced: DB Hip Thrust (4 Reps)

  5. Day 5 - Beginner: Up Down / Advanced: Burpee (5 Reps)

  6. Day 6 - Beginner: Russian Twist / Advanced: DB Russian Twist (6 Reps)

  7. Day 7 - Beginner: KB Deadlift / Advanced: Russian KB Swing (7 Reps)

  8. Day 8 - Beginner: Bench Dips / Advanced: Ring Dips (8 Reps)

  9. Day 9 - Beginner: Sit Up / Advanced: DB Press Sit Up (9 Reps)

  10. Day 10 - Beginner: Alt. DB Clean / Advanced: Alt. DB Snatch (10 Reps)

  11. Day 11 - Beginner: Kneeling Push Ups / Advanced: Push Ups (11 Reps)

  12. Day 12 - Beginner: Alternating Lunges / Advanced: Walking Lunges (12 Reps)

Execution & Scoring:

  • Perform the exercises in the order of the current day, reversing back to Day 1.

  • Maintain a consistent and steady pace for efficient movement transition between exercises.

Strategy & Pacing:

  • Focus on managing fatigue through consistent pacing.

  • Prioritize form over speed, especially for complex exercises.

Coach’s Notes:

  • Adjust intensity to suit your fitness level.

  • Emphasize full range of motion and proper technique.

  • Stay hydrated and take brief breaks if necessary.

  • The goal is to maintain steady movement, keeping the heart rate up and engaging various muscle groups effectively.

Fitter Together - Fitter Forever