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Converted from paper version of the Broad Ripple Gazette (v12n25)
Gettin' Ripped in Ripple - Partridge in a Plank Tree? - by Laura Minor
posted: Dec. 18, 2015

Gettin' Ripped in Ripple header

Partridge in a Plank Tree?

This holiday season I feel like getting a little corny with my article. Instead of writing about holiday eating tips, gift ideas, or what the holidays truly embody (which are all very good topics of course), I am going to challenge you all to a Christmas carol inspired WORKOUT! You are all familiar with the catchy tune "The Twelve Days of Christmas" I am sure. Well, let's put a twist on that and turn it into a family fun holiday exercise routine. . .
The premise of this workout works just as the song. The partridge is first (and always last as well) as you build upon your workout. Two turtle doves are next, three French hens and so on. Each "day" will be represented as an exercise move. For example, the partridge move (jumping jacks) is first, followed by the turtle doves (pushup) and then the jacks again. Then the French hen (wall sit) followed by the pushups and jacks. Continue this routine up until the twelfth day and you will get yourself a fantastic holiday inspired workout! If you are truly a glutton for punishment and want to burn off some extra egg nog, do it twice or better yet backwards with #12 switched to #1
Obviously, if you do not feel comfortable with correct form do not attempt. Perhaps pass it along to an experienced friend or family member or bring it to your trusty trainer/fitness instructor if you want to give it a try under supervision. All of these moves require NO equipment and can be done practically anywhere. Here goes!
Partridge in a Pear Tree = 10 jumping jacks. Come on y'all know what to do! For lower impact simply raise arms the same but kick out one leg and alternate. CARDIO
Two Turtle Doves = 2 Pushups. From knees or toes, keep abs engaged and do not sway back! CHEST
Three French Hens = 30 second wall sit. Sit on a wall and make yourself look like a chair. Shoulder back and knees directly bent above ankles. QUADS
Four Calling Birds = 20 mountain climbers. From a pushup position, jog or walk knees into chest, keeping breath steady. ABS/CARDIO
Five GOLDEN RINGS! = 5 squats. Standing with feet shoulder width apart bend knees bringing butt back and chest forward. Make sure your knee isn't moving much past your ankle (or just do a smaller squat). QUADS/GLUTES
Six Geese a Laying = 6 chair dips. From a firm chair (such as from kitchen table) Wrap fingers around the front of the seat and scoot butt off of seat. Bend elbows to ninety degrees or less and press back up to start. TRICEPS
Seven Swans a Swimming = 7 reverse lunges each leg. Standing tall, take your right leg back into a lunge. Make sure when you bend the front knee it doesn't go much past your ankle. Step back up to standing. Repeat 7 reps on right leg and again with left leg. GLUTES/QUADS/CALVES
Eight Maids Milking = 30 second plank (or less if need be). Face down on your elbows; elbows placed directly under shoulders, come off knees making sure back is not swayed and body is a straight line from back of shoulders to heels. ABS
Nine Ladies Dancing = 9 step ups. Find a step and start with right foot first and step down with right foot first as well. Perform 9 reps, and then move onto the left foot leading. LEGS/CARDIO
Ten Lords a Leaping = 20 heel raises. Either against a wall or using balance, raise heels off the ground. For an extra challenge when you lower heels, do not let them touch the ground. CALVES
Eleven Pipers Piping = Flutter kicks. Lying on the ground face up with palms facing down, extend legs and lift heels off the floor (6 to 12 inches). Make quick and small pulses with legs while keeping the core engaged. 11 each leg, 22 reps total! CORE
Twelve Drummers Drumming = 20 second side planks. On one side with elbow down directly under shoulder, stack feet or knees and lift off hips. Make sure you are a straight line from shoulder to ground. CORE
I hope you give this workout a shot. I did it myself and it took about 25 minutes. I bet the kids would love it, and it would be a great way to squeeze in a workout during the holiday stress (not to mention the food, right?). If you do it, I would love your feedback. Email below. . .
HAVE A GREAT HOLIDAY READERS! Can't wait to bring more your way in 2016.



Laura Minor owner and operator of So.Be.Fit. Personal Training and Fitness studio located at 54th and the Monon. She is passionate about teaching others how to "FIT" exercise and physical activity into their daily lives, and have fun while doing so! Visit her website at www.sobefitindy.com or e-mail laura@BroadRippleGazette.com




laura@broadripplegazette.com
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