Photographs and Calendar are Copyright to Satori Women’s Health Club. Please accredit where credit is due.

FITNESS ADVENT CALENDAR

1 JOG/RUN (20 mins)

15 Burpees 10 Push Ups 1 min Plank

2 100 Squats 50 Sit-Ups 40 Lunges

25 Dips

3 High Intensity Walk

(30 Mins) 15 Burpees

30 Bicycle Crunches

4 50 Jump Squats

40 Walking Lunges 30 Mountain Climbers

20 Plank Rotations

5 3X 1 min Skaters

40 Sumo Squats 30 Sec Side Planks

20 Lying Leg Raises

6 2x 2 Mins Skipping

25 Push Ups 2 Mins Skipping

40 Lunges

7 Saturday Morning

Freestyle Run, Jog, Walk, Bike Ride – Get outdoors – 6km

8 100 Jumping Jacks

20 Alternate Plank Raises 20 Reverse Sit Ups

20 Side to Side push ups

9 Challenge Day 100 Squats

90 Sit-Ups 80 Lunges

70 Reverse Sit Ups 60 Mountain climbers

10 High Intensity Walk

(30 Mins) 30 Calf Raises

1 Min Plank

11 3x 1 Min High Knees 15 Plank Push Ups 1 Min Butt Kicks

30 Walking Lunges

12 40 Jumping Jacks

30 Crunches 20 Squats

10 Push Ups

13 JOG/RUN (20 mins)

30 Jump Lunges 10 Push Ups

20 Plank Split Jumps

14 2X 10 Squat Jumps

20 Jumping Jacks 10 Twist Sit-Ups

20 Mountain Climbers 10 V sits

15

Sunday Morning Freestyle

Run, Jog, Walk, Bike Ride – Get outdoors – 6km

16 2x 1 Min Wall Sit

1 Min Push Ups 1 Min Abdominal Crunch 1 Min Step up onto chair

1 Min Tricep Dips

17 JOG/RUN (20 mins)

20 Mountain climbers 15 Bicycle Crunches

10 Sumo Squats

18 1 Min Jumping Jacks

1 Min Squats 1 Min High Knees

1 Min Lunges 1 Min Push-up and

rotation

19 2x 10 Jump Squats

20 Sit Ups 20 Mountain Climbers

20 Calf Raises 30 Plank Oblique Twists

30 Jumping Jacks

20 Challenge Day 70 Push Ups

60 Mountain Climbers 50 Leg Raises

40 Plank Push Ups 30 Reverse Crunches

21 Saturday Morning

Freestyle Run, Jog, Walk, Swim,

Bike Ride – Get outdoors! – 6km

22 100 Jumping Jacks

70 AB Bikes 50 Slit Squats 40 Burpees

30 Push Ups 20 Tricep Dips

23 3X 10 Burpees 20 Squats

30 Push-Ups 40 Sit-Ups

20 Tricep Dips 1 Minute Plank

24 Challenge Day

30 sec each x 4 Alternate Plank Raises

Jump Lunges Burpees

Sit Thrusts Push Ups

Please note that these workouts are intermediate/advanced. Only attempt the exercises that you are confident you can properly conduct, and do as many repetitions that you are comfortable with. Satori holds no liability for these at

home workouts. We don’t want you to be injured for Christmas! This is a fun plan to get you motivated and active over the festive season!

Love Satori’s Christmas Elves

25 CHRISTMAS JIG! Heel

clicking encouraged. Be Merry and have

a beautiful day!! ENJOY!!

Photographs and Calendar are Copyright to Satori Women’s Health Club. Please accredit where credit is due.

FITNESS ADVENT CALENDAR INSTRUCTIONS

PLANK ROTATIONS

LYING LEG RAISES

ALTERNATE PLANK RAISES

REVERSE SIT-UPS

Photographs and Calendar are Copyright to Satori Women’s Health Club. Please accredit where credit is due.

PLANK SPLIT JUMPS

TWIST SIT-UP

V-SITS

PUSH UP and ROTATION

Photographs and Calendar are Copyright to Satori Women’s Health Club. Please accredit where credit is due.

CALF RAISES

PLANK OBLIQUE TWISTS

LEG RAISES

SIT THRUSTS