WOW!/12 Days Challenge: Workout 1 – Who do we appreciate?

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Your mission: Complete twelve workouts between November 30th and January 3rd.

If you’re a Performance Fitness member these 12 workouts can be any combination of personal training sessions, group training classes, a DIY workout from the Performance Fitness Exercise Guide (don’t have a PFit Exercise Guide? Email us and get one!), a WOW, or one of the 12 Days Challenge Workouts.

Not a Performance Fitness member? You can still play along (although you cannot win the prizes) by following the 12 Days Workouts OR you could become a member and be eligible for the prizes and get the full benefit of training with our cast of wacky, yet lovable fitness experts.

Workouts will be posted daily, Monday through Friday. Post to comments below to get credit for completing the workout

Workout 1 – WOW! (Workout of the Week): Who do we appreciate?cheerleader

The WOW, or Workout of the Week, is a short workout that you can do on your own as an add-on to your training. These workouts are designed to be mostly equipment free (so you can do them anywhere) and of medium to high intensity. Modify as needed depending on your fitness level and intensity needs.

Make sure to warm-up before each WOW. Some suggestions would be a minute or two of jumping jacks, jogging, or stair walks. Then do two to three minutes of 10 squats, 10 push-ups, 10 half roll backs, and 10 bird dogs. Do the squats and push-ups at an easy-for-you modification. In other words, if you typically do plank push-ups from the floor, do some low incline push-ups for your warm-up.

You don’t need any equipment for this WOW.

3 Rounds of An Ascending Ladder

2 Squats
2 Burpees
4 Push-Ups
4 Jump Squats
6 Walking Planks
6 Straight Leg Crunches
8 V-Ups
8 Bicycles (each side)

Post your times in comments below.


  1. Clare on November 30, 2015 at 6:39 pm

    6:57 – those v sits slowed me down! Thanks for the holiday motivation.

    • brett on December 1, 2015 at 2:30 pm

      Go Clare! Woot woot! They are killer!!!

  2. Beth on November 30, 2015 at 6:55 pm

    So happy to have the 12 days challenge! Uhm, I never got a PFit Exercise Guide. Can I have one?