12 Days of Fitness - Action for Healthy Kids
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12 Days of Fitness

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Schedule

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.
  1. Start on your hands and knees – hands under shoulder and knees under hips.
  2. Slowly bend your arms lowering your body, face and chest towards the floor to peek under the tree.
  3. 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.
  1. Stand with feet shoulder width apart.
  2. 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).

  1. Start with narrow wide marches.
  2. Walk with feet shoulder width apart, moving arms back and forth (elbows bent). Continue for 10 seconds.
  3. 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.
  1. Stand with feet shoulder width apart, knees slightly bent and arms out to the side (parallel to the floor).
  2. 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.
  3. Slowly twist down to the floor by slowly bending your knees while twisting upper and lower body.
  4. 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).

  1. Crouch down into a little popcorn kernel, head tucked in towards the chest and arms folded across the front of the body.
  2.  Start jumping on the spot.
  3.  Continue jumping as the kernel gets bigger and bigger (standing up).

Extra Fun

Sing the popular 12 Days of Christmas tune as the 12 Days of Fitness.

On the first day of fitness, my teacher gave to me: 1 fit kid climbing up the tree (arms moving hand over hand as in climbing while running in place)
On the second day of fitness, my teacher gave to me: 2 legs a-squatting and 1 fit kid climbing up the tree…
On the third day of fitness, my teacher gave to me: 3 arms a-reaching…
On the fourth day of fitness, my teacher gave to me: 4 reaching benders (toe touches)…
On the fifth day of fitness, my teacher gave to me: 5 stride jumps…
On the sixth day of fitness, my teacher gave to me: 6 torso twisters…
On the seventh day of fitness, my teacher gave to me: 7 arms a-circling…
On the eighth day of fitness, my teacher gave to me: 8 legs a-lifting…
On the ninth day of fitness, my teacher gave to me: 9 heads a-turning
On the tenth day of fitness, my teacher gave to me: 10 arms a-swimming
On the eleventh day of fitness, my teacher gave to me: 11 feet a-pedaling (sit with rear hand support)
On the twelfth day of fitness, my teacher gave to me: 12 body lifts (face down lean on elbows lift body to level position, lower and repeat), 11 feet a-pedaling, 10 arms a-swimming, 9 heads a-turning, 8 legs a-lifting, 7 arms
a-circling, 6 torso twisters,……….. and one fit kid climbing up the tree.