Submitted by Ashley Edwards on Wed, 16/12/2020 - 13:51
Stay Active Cambridge - 12 Days of Christmas
**Before taking part in any physical activity, it’s important you warm up properly.**
Day 1 – Monday 21 December 2020
Time to get festive and listen to some Christmas music! Squat whenever you hear the words “We”, “Christmas” and “Pudding” in a season favourite, ‘We wish you a Merry Christmas.’ Why not get your family to join in!
Plus if you hear this song at any other time today (e.g. at the supermarket) you know what to do!
You can hear the song here - https://www.youtube.com/watch?v=g-OF7KGyDis
Day 2 – Tuesday 22 December 2020
Time to warm up those abs ready for your Christmas dinner! (2 to 3 Sets)
Complete the following:
-Plank (standard)
-Side Plank
-Reverse Plank
-Copenhagen Plank
Hold all positions above until you are at an 8/10 effort level.
Day 3 – Wednesday 23 December 2020
12 Exercises of Christmas
Complete the exercises below (3 rounds):
12 Single Leg Mountain Climbers (each side)
11 Glute Bridges
10 Core Row
9 Calf Raises
8 Spiderman Lunges(each side)
7 Squats
6 Lateral Squats
5 Press-ups
4 Reverse Lunges
3 Downward Dogs
2 Countermovement Jump
1 Inch Worm
Day 4 – Thursday 24 December 2020
Christmas Shopping (Tempo) Runs
This workout creates the feeling that thousands of us get shopping every Christmas Eve. Imagine the shops shut in an hour, you’ve still got loads of presents to get…
Run ~50yards (45 metres) at about 7/10 effort (so faster than a jog). Walk back to where you started and repeat 10-15 times.
This will burn off at least 5 brussel sprouts and a roast potato!
Pro tip – find a football pitch and run from the goalline to halfway line for the distance, plus running on grass is better for your joints!
Day 5 – Friday 25 December 2020
Relax, it’s Christmas! From everyone at the University of Cambridge Sports Service, we wish you a very Merry Christmas.
Day 6 – Saturday 26 December 2020
After a heavy day yesterday, take it easy and head out for a stroll, jog or a bike ride! Hopefully the weather is kind!
Day 7 – Sunday 27 December 2020
Glute Circuit
15 Reps of each exercise, complete 2-3 rounds.
-Two Legged Glute Bridges
-Clams/Oysters
-Single Leg Glute Bridges
-Two Legged Hip Thrusts (from sofa or bed)
-Fire Hydrants
-Single Leg Hip Thrusts (from sofa or bed)
Day 8 – Monday 28 December 2020
Be Mindful
The University of Cambridge is lucky to have Dr Elizabeth English provide mindfulness sessions to the staff and students. However, you don’t need to be a member of the University to access her Soundcloud of meditation podcasts. The task for today is to give a meditation session a try, creating some time for you - https://soundcloud.com/user-516889887-20189714/sets/online-meditation-po...
Day 9 – Tuesday 29 December 2020
Go for a Run or Walk
As many people come to the end of their couch to 5k journey, started at the beginning of lockdown 2.0 in November, we want to celebrate by encouraging you to go out for a run or a walk today.
Don’t forget, we have an active network on Strava where you can share your route with others - https://www.sport.cam.ac.uk/clubs-activities/university-running-groups/university-staff-online-strava-community
Day 10 – Wednesday 30 December 2020
Core Circuit
Deadbug -12-16 reps
Hollow Body Hold – 45-60 seconds
Easy
Intermediate
Hard
Plank to Press-up Position with 5 seconds hold in each position. 5-10 reps
Repeat as many times as you can!
Day 11 - Thursday 31 December 2020
Santa’s Shuttles
Recreate Santa’s toing and froing on Christmas eve down your street.
Run ~5m and back, 10m back and 15m back. Rest 30s and then repeat 10 -15 times.
A football penalty box can work well:
You’ll have a bit more respect for Santa after this!
Day 12 – Friday 1 January 2021
A new year, a new you!
Today is a fresh start. Choose an activity that you enjoy and let us know how it goes!