12 DAYS OF FITMAS.
Stay Active, Strong, and Motivated This Festive Season
The holiday season is here a time for celebration, family, and well-earned rest. But it can also be a time when exercise routines slip away. To help you stay active and motivated, JY Exercise Physiology presents the 12 Days of Fitmas a simple, fun, and effective way to keep your body moving and your health on track throughout December.
Each day introduces a small, achievable movement challenge you can complete at home, on holiday, or between festive events. No gym required just your body, a little space, and a commitment to putting your health first.
Let’s dive into the 12 Days of Fitmas and finish 2025 feeling strong, energised, and confident.
🎄 Day 1: 10-Minute Walk
Start simple. A 10-minute walk helps wake up stiff joints, boost circulation, and clear your mind.
Goal: Move your body and set a positive tone for the week.
🎁 Day 2: 20 Air Squats
Squats strengthen your legs, hips, and core, essential for daily function and healthy ageing.
Options: Use a chair for support or slow down the tempo for added challenge.
⛄ Day 3: 30-Second Plank
A strong core supports posture, balance, and injury prevention. Modify: Drop to your knees if needed.
🌟 Day 4: 40 Glute Bridges
Improve hip strength, lower-back support, and stability. Perfect for anyone with back pain or long sitting hours.
🕯️ Day 5: 50 Marches in Place
A gentle balance and coordination exercise that also gets the heart rate up. Tip: Stand near a wall or countertop for stability if required.
✨ Day 6: 6 Mobility Stretches
Complete:
Chest stretch
Hamstring stretch
Hip flexor stretch
Calf stretch
Upper-back rotation
Side body stretch
Mobility work helps reduce stiffness and improve movement quality.
🎶 Day 7: 7 Push-Ups
Choose wall push-ups, incline push-ups, or floor push-ups depending on your strength level. Great for upper-body power and shoulder health.
🎄 Day 8: 8 Step-Ups
Use a step or sturdy platform. Step-ups strengthen quads, glutes, and calves. Perfect for building confidence with stairs.
🎁 Day 9: 9 Lunges (each side)
Build lower-limb strength and balance. Modify: Use a support or perform static split squats instead.
⛄ Day 10: 10-Minute Stretch Routine
Dedicate time to slow, mindful stretching to help your body reset and recover.
🌟 Day 11: 11-Minute Strength Circuit
Cycle through:
Squats
Push-ups
Glute bridges
Rows (band or towel)
Marches
Repeat as many times as comfortable in 11 minutes.
🎅 Day 12: 12-Minute Festive Movement Challenge
Choose your favourite way to move:
Walk
Ride
Yoga
Dance
Light resistance band routine
This is your celebration workout do what feels good and enjoy it.
Why the 12 Days of Fitmas Works
The Fitmas routine is designed by JY Exercise Physiology to be:
✔ Simple, no equipment needed
✔ Flexible, suitable for all fitness levels
✔ Time-efficient, each day takes only minutes
✔ Effective, supports strength, mobility, balance, and wellbeing
✔ Sustainable, helps you stay active during a busy season
Staying active through December helps maintain your routine, reduce holiday stress, and support your physical and mental health.
Make This Holiday Season a Healthy One
Remember fitness doesn’t need to be perfect. A little movement each day can make a big difference in your energy, strength, and mindset.
If you’d like personalised support, injury-safe exercise ideas, or a tailored Christmas-holiday program, JY Exercise Physiology is here to help you stay strong and confident through the festive season and beyond.
Located in Upper Mount Gravatt and speak with an Accredited Exercise Physiologist now to discuss how I can facilitate your needs.
Feel free to explore our other blogs to learn more and gain additional insights.
Call +61 421 967 711
