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I have almost all my Christmas shopping done.
I have one left: It is my gift to you.
Although you may not be thanking me when you are done.
It is my ATHLEAN-X 12 days of X-MAS.
[Music Intro]
What's up everybody? Jeff Cavaliere AthleanX.com
Here we are approaching Christmas 2011.
What I want to do as I talked to you about it last week.
We are going to get a XMAS-time workout.
How can we miss out on an ATHLEAN XMAS!
So we have the 12 days of XMAS workout.
It is going to be 20 of our Mountain X-Climbers, 11 body-weight triceps extensions--
You are going to see all of these here probably--
20 Hanging Corkscrews, 11 Split-Squat Pull-UPs, 20 Ice Skaters--
You can sing along if you want to by now--
11 Mule Kick Burpees, 20 Scissor V-Ups, 11 Rolling Box Jumps, 20 Cliffhangers, 11 Ball
Hop Burpees, 20 Bicep Chinups, and--
Because we are going to be moving into 2012--
The last one is Rock Around the Clock Push-ups.
Alright, so here is how we are going to do it.
I am going to take you through.
I am going to demonstrate each of the exercises.
Then from there you are going to put it all together into one Athlean-Xburst workout.
Starting with 20 X-Climbers; We have our regular Mountain Climber here.
Or as I prefer, down on our forearms but for this exercise, we are going to open up our
hips, we are going to get our forearm next to our hand flat on the ground.
You can see how it opens up our hip here.
OK, so in this position here, you are going to start up and then swap it out.
A lot more reliance on your upper body, and obviously lower body flexibility tying it
all together.
You go 20 total.
Then you go into 11 Bodyweight Extensions.
Up by the bench, drop your head down, in here, up and extend.
It is like a Nose-Breaker except you are doing it with your own body-weight.
You do 11 of those.
Then we go to 20 Hanging Corkscrews.
Up here, hang from the bar, up, twist from the top.
Up and twist.
I am going to discuss-if I am still alive--exactly how we put this together.
Even if you are a beginner, just getting started.
Not everybody is ready for Athlean-X training.
Next Split-Squat Pull-UPs: Do a pull-up, down, jump, up into a pull-up, down,up.
[Repeats Motion]
Once you are finished you switch your legs, and switch it up that way, 11.
Next 20 Ice Skaters, back here side to side.
Remember, If you want to look like an athlete, you have to train like one--lateral mobility.
Right here load it up, side to side.
20, Don't just do that. load it up, explode off there.
Next, you are going to love these: Mule Kick Burpees.
Position yourself by the bench, straight down to the ground, hop it up, mule kick, burpee.
[Repeats Motion]
OK? 11 of those.
Next on the ground: 20 Scissor V-Ups.
Get your scissor going, here, V-up and down, V-up and down.
Working our core.
Next: 11 Rolling Box Jumps.
In here, legs back, roll it up, and straight down.
[Repeats Motion]
Next 20 Cliffhanger Mountain Climbers; get them all the way out, hands out with fingertips
on the ground, drive it in.
[Exercises]
Very hard and more work for your abs, to hold you up.
Next Ball Hop Burpees right here.
Hop, go right down into a push-up: over, down ,up.
[Exercises]
OK? Next 20 Bicep Chinups: Bicep Chin-ups, don't go backwards, don't go past 90 degrees
up to the top, just like that.
Keep your separation between your forearms and your biceps at the top right in through
here, OK?
Lastly are Rock Around the Clock Push-ups.
In here feet stay in one position: Down, Explode up.
[Repeats Motion]
And there are your 12 days to X-MAS.
What if you start now?: Guys, if you don't feel like you are ready,
To train with the rest of Team Athlean, that is OK.
Here is what you do: build up, be ready come January 1 to be part of Team Athlean, attack
your workout and start getting the best body of your life by following the Athlean-X training
system.
New, starting today, 20 Mountain Climbers.
Tomorrow, 20 Mountain Climbers plus 11 body-weight triceps extensions.
Day 3: 20 Mountain Climbers, 11 body-weight triceps extensions and 20 Hanging Corkscrews.
Keep going and build one exercise after the next after the next.
Until 12 days from now you are going through the complete 12 Days to XMAS ATHLEAN Burst
Circuit.
For the rest of TEAM ATHLEAN, you guys know the drill; this is what you get.
YOu want to keep training, put it in as one of your ATHLEAN Burst workouts.
And keep pushing yourself to newer heights here, as we get to 2012.
Great jobs guys, I will be back here again Christmas Day.
We have another workout coming but for now, get yourself going, head to AthleanX.com,
get the program if you haven't already.
Join the rest of us here on TEAM ATHLEAN.
I will see you back here in 7 days.
See you.