Christmas Workout Download
Owings Mills, Maryland
Christmas-Themed Workout
for Women Over 50
A fun, joint friendly, low impact workout for women over 50 that feels festive without being cheesy. Cardio, arms, legs, and core, all in one Christmas themed circuit.
12 Days style circuit
Holiday themed moves
Low impact options
Perfect for home or gym
Friendly reminder: go at your own pace. If something hurts, skip it and choose the simpler option.
When in doubt, check with your healthcare provider.
Heads up: Round Two and the Finisher are dropdowns below. Tap or click to open.
Warm up: 10 reps, 2X
- Santa’s Sleigh: battle ropes, singles 20, doubles 10, 4X
- Prancing reindeer: march in place, 1 minute
- Snow angels: jumping jacks, 20 (or step jacks)
- Reach for the star on top of the tree holding 2 lb green weights: alternating 10 each side
- Twisting around the Christmas tree: trunk twists, 10
Stretching: 1X
Keep it gentle and comfortable. Focus on breathing, shoulders, hips, calves, and your lower back.
Round 1
- Star: Star jacks, cardio (1)
- Pick up the presents: pick up heavy goblet with both hands, arms (1)
- Bells: 3 kettle bell swings, legs (1)
- Chops: each side cut down Christmas tree, arms (2)
- Snowball slams: legs (2)
- Peek at the presents: abduction/adduction, arms (3)
- Step-ups: each side to decorate the tree, to TM, legs (3)
- Ski jumps: jump onto low soft box, cardio (2)
- Candy cane twists: 9 each side, core (1)
- Wipe the snow off your car: windshield wipers, core (2)
- Nutcracker knees: standing crunches, each side, core (3)
- Burpees: “I had too much to drink”, cardio (3)
Round 2: Reverse Round 1 (12 to 1)
- Burpees: “I had too much to drink”, cardio (3)
- Nutcracker knees: standing crunches, each side, core (3)
- Wipe the snow off your car: windshield wipers, core (2)
- Candy cane twists: 9 each side, core (1)
- Ski jumps: jump onto low soft box, cardio (2)
- Step-ups: each side to decorate the tree, to TM, legs (3)
- Peek at the presents: abduction/adduction, arms (3)
- Snowball slams: legs (2)
- Chops: each side cut down Christmas tree, arms (2)
- Bells: 3 kettle bell swings, legs (1)
- Pick up the presents: pick up heavy goblet with both hands, arms (1)
- Star: Star jacks, cardio (1)
Finisher: if time
- Dash through the snow: 30 second sprint, 30 walk, 30 second sprint, 30 second walk
- Reindeer ride: bike, 15 calories