How to play
A full-body circuit that builds like the '12 days of Christmas': each level adds a new exercise while the runs get shorter. Everyone keeps working at their own pace, and fast finishers simply start again.
- Mark out a 20 metre run or use the length of a basketball court.
- Level one: 5 burpees, then 7 runs.
- Each new level adds its exercise and repeats earlier ones, always finishing with the 5 burpees before the runs.
- Levels: 10 sit ups (6 runs), 15 push ups (5), 20 squat jumps (4), 25 dips (3), 30 walking lunges (2), 35 plank jacks (1).
- Aim to finish level 7 in the set time; anyone who finishes starts again at the top.
- Run for 10 to 30 minutes.
You need: A 20 metre area or basketball court