The 12 sets of Christmas

Our usual boring Gym routine is not what’s on our minds as we approach Christmas and end of year holidays. Most of us are too focused on barbecues, family get togethers and doing the Christmas shopping.

But it’s essential to keep your fitness regime on track and get your heat rate pumping. HIIT circus exercises are a fun and quick way to get an amazing workout and with the right exercises these can be done anywhere.

For this particular workout you will go through 12 sets of exercises in one circuit, and at each set add a new exercise as well as doing the ones from the previous sets. All you need is a mat, a medicine ball or dumbbells, pull-up bar (something to pull yourself up with), and a timer.

1st Set
• 1 30-second plank
2nd Set
• 2 pullups
• 1 30-second plank
3rd Set
• 3 20-second wall sits
• 2 pullups
• 1 30-second plank
4th Set
• 4 Burpees
• 3 20-second wall sits
• 2 pullups
• 1 30-second plank
5th Set
• 5 push-ups
• 4 Burpees
• 3 20-second wall sits
• 2 pullups
• 1 30-second plank
6th Set
• 6 triceps dips
• 5 push-ups
• 4 Burpees
• 3 20-second wall sits
• 2 pullups
• 1 30-second plank
7th Set
• 7 hip bridges
• 6 triceps dips
• 5 push-ups
• 4 Burpees
• 3 20-second wall sits
• 2 pullups
• 1 30-second plank
8th Set
• 8 squats
• 7 hip bridges
• 6 triceps dips
• 5 push-ups
• 4 Burpees
• 3 20-second wall sits
• 2 pullups
• 1 30-second plank
9th Set
 • 9 shoulder presses
• 8 squats
• 7 hip bridges
• 6 triceps dips
• 5 push-ups
• 4 Burpees
• 3 20-second wall sits
• 2 pullups
• 1 30-second plank
10th Set
• 10 reverse lunges (each leg)
• 9 shoulder presses
• 8 squats
• 7 hip bridges
• 6 triceps dips
• 5 push-ups
• 4 Burpees
• 3 20-second wall sits
• 2 pullups
• 1 30-second plank
11th Set
• 11 Medicine ball (or dumbbell)
wood chops (each side)
• 10 reverse lunges (each leg)
• 9 shoulder presses
• 8 squats
• 7 hip bridges
• 6 triceps dips
• 5 push-ups
• 4 Burpees
• 3 20-second wall sits
• 2 pullups
• 1 30-second plank
12th Set
• 12 bent-over rows
• 11 Medicine ball (or dumbbell)
wood chops (each side)
• 10 reverse lunges (each leg)
• 9 shoulder presses

 • 8 squats
• 7 hip bridges
• 6 triceps dips
• 5 push-ups
• 4 Burpees
• 3 20-second wall sits
• 2 pullups
• 1 30-second plank

If you aren’t completely spent by the end of this Christmas workout, well done! You are welcome to do it again.

Last Reviewed: 17/01/2021

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