12 Days of FitnessPrint Page
Play your favorite holiday music during each activity to add an extra level of cheer.
Day 1: Hold tree pose for 30 seconds (5X).
- See kid-friendly yoga poses.
Day 2: Dance to holiday music for 3 minutes (3X). Ask students for song suggestions.
Day 3: Complete 20 squats (3X).
Day 4: Hold warrior pose for 30 seconds (5X).
Day 5: Present peekers (10X).
- Push-ups: Strengthens arms, shoulders, and chest.
- Start on your hands and knees – hands under shoulder and knees under hips.
- Slowly bend your arms lowering your body, face and chest towards the floor to peek under the tree.
- Slowly straighten arms keeping stomach muscles tight to protect back.
Day 6: Checking the chimney (30 seconds).
- Climb an imaginary ladder: Improves cardiovascular fitness and strengthens coordination and balance.
- Stand with feet shoulder width apart.
- Move arms and legs as if you were climbing a ladder – keep stomach muscles tight and upper body tall.
Day 7: Complete 20 jumping jacks (3X).
Day 8: Snowman walk (20 seconds 2X).
- Start with narrow wide marches.
- Walk with feet shoulder width apart, moving arms back and forth (elbows bent). Continue for 10 seconds.
- Move feet wider apart, knees slightly bent and continue to walk for 10 seconds.
Day 9: Reach for the ornaments (triangle pose, 5X).
Day 10: Candy cane twist (10X).
- Do the twist. This strengthens legs and core muscles and improves circulation.
- Stand with feet shoulder width apart, knees slightly bent and arms out to the side (parallel to the floor).
- Twist upper body to the left, lower body to the right, and reverse in a continuous motion – Keep stomach muscles tight and upper body tall.
- Slowly twist down to the floor by slowly bending your knees while twisting upper and lower body.
- Slowly rise up by straightening your knees while continuing to twist upper and lower body.
Day 11: Chair pose for 30 seconds (5X).
Day 12: Popcorn garland (30 seconds).
- Crouch down into a little popcorn kernel, head tucked in towards the chest and arms folded across the front of the body.
- Start jumping on the spot.
- Continue jumping as the kernel gets bigger and bigger (standing up).