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24 days of Xmas Challenge

30/11/25

???? 24 Days of Christmas Athletes Challenge ????

Challenge Rules Summary

Rep Count: Perform 10 reps of the new exercise for the day (or 10-second hold).
Cumulative: Each day, you perform ALL exercises from Day 1 up to your current day.
Flexibility: Exercises can be broken up over the day.
Alternating Moves: For alternating movements, 1 rep is counted when both sides are completed, OR the count is done per side (e.g., 10 per leg/side).

Day	Exercise	Rep/Hold Count	Description & Form Guide
1	Lunges	10 per leg	Stand tall. Step forward with one leg, lowering your hips until both knees are bent at a 90-degree angle. Ensure your front knee is over your ankle. Push off the front foot to return to the start. Alternate legs with each rep.
2	Squats	10 total	Stand with feet shoulder-width apart. Keeping your chest up and back straight, push your hips back and bend your knees as if sitting in a chair. Drive through your heels to stand back up.
3	Plank Hold	10 seconds	Supported on your forearms and toes. Keep your body in a straight line from head to heels. Brace your core and glutes; do not let your hips sag or rise too high.
4	Glute Bridges	10 total	Lie on your back, knees bent, feet flat. Squeeze your glutes as you lift your hips off the ground until your body forms a straight line from your shoulders to your knees. Slowly lower back down.
5	Calf Raises	10 per leg	Stand on one leg. Rise up onto the ball of your foot, lifting your heel as high as possible. Hold briefly, then slowly lower. Switch legs after 10 reps.
6	Single Leg Deadlifts	10 per leg	Stand on one leg. Hinge at your hips, allowing the non-standing leg to extend straight behind you as your torso lowers, keep your balance. Stop when you feel a hamstring stretch. Squeeze your glute to return to standing.
7	Push-ups	10 total	Start in a plank (hands/toes or hands/knees). Lower your chest toward the floor, keeping your elbows tucked close. Push through your hands to return to the starting position.
8	High Knees	10 per leg	Running in place, lift your knees as high as your hips. Use fast, light steps. Count one rep each time your knee comes up.
9	Bicycle Crunches	10 per side	Lie on your back, hands behind head. Bring your elbow toward the opposite knee while straightening the other leg. Alternate sides in a pedaling motion. Count a rep each time an elbow connects with a knee.
10	Bird-Dogs	10 per side	Start on your hands and knees. Extend your right arm forward and your left leg back. Hold, then return. Count a rep when both an arm and the opposite leg are extended.
11	Side Plank Dips	10 per side	Start in a side plank, supported on one forearm. Slowly lower your hip toward the floor, then raise it back up. Complete all 10 on one side before switching.
12	T-Spine Rotations	10 per side	Start on hands and knees. Place one hand behind your head. Rotate your elbow down toward the ground, then rotate open toward the ceiling. Complete all 10 on one side before switching.
13	Wall Sit	10 seconds	Lean back against a wall and slide down until your knees are bent at a 90-degree angle (thighs parallel to the floor). Hold your core tight.
14	Box Jumps / Step-ups	10 total	Box Jump: Jump explosively onto a sturdy platform. OR Step-up: Lead with the same foot for 5 reps, then switch the leading foot for the remaining 5 reps.
15	Reverse Crunches	10 total	Lie on your back, knees bent at 90 degrees. Engage your lower core to lift your hips and lower back off the floor, curling your knees toward your chest. Slowly lower back down with control.
16	Donkey Kicks	10 per leg	Start on hands and knees. Keep the knee bent and drive one foot up toward the ceiling. Squeeze at the top. Keep your back flat and hips level. Complete all 10 on one leg before switching.
17	Triceps Dips	10 total	Sit on the edge of a chair/bench. Slide your hips off the edge. Slowly bend your elbows to lower your body (arms at 90 degrees). Push back up to the start.
18	Standing March	10 per leg	Stand tall. Slowly and deliberately lift one knee toward your chest, then slowly lower it. Alternate legs. Controlled movement focusing on hip flexor activation and balance.
19	Arm Circles	10 forward & 10 backward	Stand with arms extended straight out. Make small, controlled circles forward for 10, then immediately reverse for 10 circles backward.
20	Fire Hydrants	10 per leg	Start on hands and knees. Lift one leg out to the side until it is parallel with your hip (knee stays bent). Keep hips and core stable. Complete all 10 on one side before switching.
21	Supermans	10 seconds	Lie face down, arms extended. Simultaneously lift your arms, chest, and legs off the floor, squeezing your back and glutes. Hold this contraction. Slowly lower back down.
22	Flutter Kicks	10 per leg/count	Lie on your back. Lift both legs slightly off the floor. Kick your legs in small, rapid, alternating up-and-down movements. Count 1 rep when both the left and right foot have moved.
23	World’s Greatest Stretch	10 per side	Start in a plank. Step one foot outside the corresponding hand. Twist your torso open, lifting the same hand toward the ceiling. Return and repeat on the other side.
24	Burpees	10 total	Squat, place hands, kick feet back to plank, push-up (optional), jump feet back to hands, jump straight up with arms overhead.
25	Nadolig Llawen	Merry Christmas ????	Enjoy your rest day!