12-WOD Salute to 2017
My December Challenge for you is a celebration of our year of monthly challenges and your efforts to do one, many, or all of them. This month’s challenge is about honoring yourself for getting out of your comfort zone and doing what your mind and body needs. It’s about prioritizing your health and fitness first.
This final challenge of the year will also ensure you’re continuing to push yourself during holiday and party season. Finishing all parts of this challenge won’t be easy, but it’ll be worth it!
This month’s challenge comprises 12 separate workouts. You may complete one or more per day. Once you’ve finished all 12, you’ve completed the challenge!
- Workout 1: Plank 3/5 min (January)
- Workout 2: Thrusters 25/50 (February)
- Workout 3: Wall Sit 4/8min (March)
- Workout 4: Push-ups 50/100 (April)
- Workout 5. Burpees 50/100 (May)
- Workout 6. Flutter Kicks 50/100 (June)
- Workout 7. Micro Adventure 30min/60+min (July)
- Workout 8. Yoga – 3 Sun Salutations / 1 hour or class (August)
- Workout 9. Upside Down 2/4min (September)
- Workout 10. Squats 50 / 100 (October)
- Workout 11. Sit-ups 50 / 100 (November)
- Workout 12. 12 Days WOD (see below)
I included a note next to each challenge to link to the month it came from. Follow that link to read details on the exercise and intention. In addition, you’ll see two numbers for each workout. You choose what’s right for you. Please join the Facebook group and share your progress. Whether you’ve done one, a few, lots or ALL of my challenges in 2017, I really appreciate you being here and pushing yourself!
Instructions for Workout #12: 12 Days WOD
- 12 mountain climbers
- 11 leg levers
- 10 overhead presses
- 9 step-ups
- 8 lunge steps
- 7 sit-ups
- 6 supermans
- 5 burpees
- 4 bicycle crunches
- 3 jump squats
- 2 V-ups
- 1 time upside down
This workout fits the theme of the 12 Days of Christmas song. If you’re not sure what this is, here’s a link to the song.
Here’s how it works:
Do 1 upside down, then 2 v-ups and 1 upside down. Next 3 jump squats, 2 V-ups … and one time upside down. Continue with 4-3-2-1, 5-4-3-2-1, etc. until you do 12-11-10-9-8-7-6-5-4-3-2-1.
Most of the movements are self-explanatory. For any movement where they may be a doubt, I’ve included a glossary below:
1 time upside down: go upside down any way you want. Headstand, handstand, crow pose, dolphin pose, downward facing dog, etc. No duration specified. Just go upside down for as long as you want, and then move on.
V-up: lie down, engage your core, make a V with your body and touch hands to feet
Overhead press: press anything you want overhead (from shoulders to arms locked out over your head). You can use a barbell, sandbag, your child, someone else’s child (ask first), your goat, someone else’s goat (ask first), etc.
Step-ups: just step up on a box, chair, big stone, etc. Stand tall at the top. Use weight if you want to make it harder.
Every month’s physical challenge comes with a secondary challenge related to growth, community, education, etc. This month’s secondary challenge is to complete 12 small acts of service to others. This may sound like a lot, but keep in mind, even the most simple gesture can be an act of service.
Here are some ideas:
- After each workout, send a quick message to a friend or family member offering them a kind word or some encouragement.
- Invite someone to workout with you.
- Pay someone’s toll or for their coffee.
- Tell a deserving person in a job that’s often taken for granted that they are doing a good job.
- Send a hand-written letter or card
How to Join
Just ask to join this closed Facebook Group — for support and accountability. The support group on Facebook brings friendly and supportive people together from around the world.
Once you’re in, feel free to add any friends who want to join.
It’s not required that you post on the group, or even join it in the first place. It’s more fun and motivational in a community though!
By the way, this whole thing is FREE — just good people coming together to support each other.
May I join late? What is the deadline? You may join any time you want, including late in the month. Really? Sure. It’s more fun to join closer to the start of the month. If you discover the challenge later in the month though, then please go for it and join us! That said, I get a lot of fake person requests to join the Facebook group well after the challenge starts, so especially if you’re wanting to join late, send me a note first.
How do I join if I’m not on Facebook? Just say I’m in out loud 3 times, and you’ll be in! If you want to connect the dots and receive a virtual high-five, feel free to also drop me a note at [email protected] or say hi on other social media channels (links in footer).
I hope you join us!
— Coach Jeff
Jeff Grant is the author of Flow State Runner: Activate a Powerful Inner Coach’s Voice, Hill Running: Survive & Thrive, Run Faster: Unlock Your Speed in 8 Weeks, Running Heavy, and UltraRunning: Coach’s Handbook. Based in Switzerland, Jeff is a coach and writer who specializes in mental coaching, peak performance, and transformation. Jeff’s popular newsletter is a digest containing inspirational and instructional resources, including his latest content. See recent issues and subscribe for free here. Refer to Jeff’s bio for more information, and please check out Jeff’s Coach & Author page on Facebook.