12 Days of Christmas Workout

By now, you've probably been hanging around your folks' house for a couple days, getting a little bored watching Home Alone over and over and looking for a way to burn off the Christmas cookies you've been eating.

Well, we have a workout for you to use in case you can't make it in for class during the next few weeks.  Last year, we created a special '12 Days of Christmas' workout for Self Magazine (find here), and decided to follow that up with a more advanced bodyweight version AND a dumbbell version in case you happen to have a set lying around.

Remember, the workout is performed exactly as the song goes and there are 12 rounds. We'll use the following basic bodyweight (Clark Griswold) version to demonstrate.  The first round is simply 1 burpee.  The second round is 2 push-ups and 1 burpee.  The third is 3 sit-ups, 2 push-ups, 1 burpee.  Continue in this pattern until you get to the twelve round which includes all movements.

So here are the basic (Clark Griswold) and more advanced (Howard Langston) versions.  

And if you have some dumbbells and want to try something even harder, check out the version we used for this week's Coach Workout.

Check out the videos below for some guidance on some of the movements you may not be used to, like the manmaker, sitstand, frogger and 3-point plank.

First Grand Prix Winner

Congrats to Matt Yee, our very first Grand Prix winner!  He defeated Shelley Russell in a TBF Kingpin tiebreaker on the last day of the competition.  Also, shout outs to Dan Tierney and Liz Apicella for keeping it interesting.  And if you haven't heard about the Grand Prix, check out this post here.  


In addition to being a beast of the rower, he's got an arm you should fear if he's not on your dodgeball team. We spoke with Matt about the competition and Throwback in general and here's what he had to say...  

  • Profile Name: Matt Yee
  • Height: 5'10
  • Weight: 165
  • Age: 27
  • Hometown: Bellmore, NY 
  • University:  NYU
  • Favorite Exercise:  You guys have sold me on rowing!
  • Favorite Throwback Recess Game: TBF Cup or TBF Dodge  
  • Favorite 80s or 90s Movie: Scarface
  • Favorite Throwback Jam:  "Nothing's Gonna Stop Us Now" - Jefferson Starship 

Q: What inspired you to sign up for the Grand Prix?
A: I had been traveling for work for a few months and that really threw off my routine. Lots of eating and not a lot of working out, so I wanted to kick myself back into shape.  The timing worked out perfectly with the Grand Prix.

Q: How often did you attend a Throwback class throughout the contest?
A: I think I went 19 out of the 21 days of the contest.

Q: What were the biggest changes you noticed to your fitness level (strength, endurance, performance, body, etc.) since attending class almost every day?
A: I am definitely looking more toned and my rowing pace has improved.  I'm still not sure I'm fully recovered so I'll get back to you on the strength and performance part.

Q: Who was your primary competition?
Dan and Shelley of course! You can find both their names of the record board and sometimes more than once. That competitive push really makes you give everything you have so you get the most out of every class.

Q: What do you enjoy most about the Grand Prix and/or Throwback?
A: For the Grand Prix, this is going to sound pretty cheesy but I made some new friends so that's pretty cool.  Throwback in general, what can I say, its the most fun and simultaneously intense 45 minute workout you can get.

Q: Any advice to people who sign up for the next Grand Prix?
A: Other than definitely avoiding Dan and Shelley? Take care of yourself during it.  Eat/drink well and rest. It's a grind!
Q: Any workout ideas you'd like to see incorporated? (serious or humorous)
A: The Rockafeller Plank, while I absolutely dread it, is in my opinion one of the most creative things you guys have (and that's saying a lot).  I'd love to see more musical cues baked in.

Throwback Grand Prix

Remember everyone's favorite racing game?  Where you went up against Bowser, Wario and Princess Peach, earning points in lure of that coveted gold cup?

Well this month, we'll be holding a similar contest (sans Koopa shells and banana peels) to crown our first ever Throwback Grand Prix Champion.  The winner will be announced on December 1 and will receive a prize package including the following:

  • Free 3-pack
  • T-shirt
  • $100 Amazon gift card
  • Your mug on our wall as our first ever Grand Prix Champion (as long as you're ok with this)

Here are the details of the contest:

There will be one winner, the person who accumulates the most points between Monday November 10th and Sunday the 30th.

Since we have a few different Phys Ed structures, you have the opportunity to earn a point by attending any class and either:

  1. Being part of either a winning men's, women's or co-ed team during a 16 min partner Phys Ed;
  2. Winning either the men's or women's division of a 16 min individual Phys Ed; or
  3. Achieving the longest men's or women's 2 minute distance in an individual interval Phys Ed 

All you need to do is fill out this form below.  We will handle the scoring and provide weekly updates.

Name *

You'll give yourself the best chance of winning by attending classes on as many days as possible. So, for this week only, we are lowering our 30 day unlimited pricing option to $169.  This offer expires at 5pm on 11/7.

Additional details to follow after sign-up and rules subject to change.  Unlimited pricing means you can attend multiple classes per day but we reserve the right to cap the number of points you can earn for purposes of the contest.