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12 Days of SWOLEmas (Daily Workouts – 122225)

ByCoach Updated On

Before Getting Started

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  • Workouts are Monday-Friday. Workouts are posted between 7 and 8pm EST the night before.
  • Read Here for what to expect each day of the week.
  • Warm-Ups are not included. Need some Warm-up Ideas? Click Here
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Remind Me Of Tomorrow’s Workout

12/22/25

12 Days of SWOLEmas

Follow the workout just like the song… On the first day of SWOLEmas… 1 Jumping Jack. Then 2 Single Arm DB Snatches (1 each arm)… and so on until you’ve finished all 12 days.

  • 1 Jumping Jack
  • 2 Single DB Snatches (1 each arm)
  • 3 Med Ball Slams
  • 4 Box Jumps
  • 5 DB Thruster
  • 6 Straight Leg Situps
  • 7 Push-ups
  • 8 Lunges (count each step)
  • 9 Band Pull-Apart
  • 10 Bodyweight Squats
  • 11 KB Swings
  • 12 Pull-ups

Coach’s Notes

How much weight you use for exercises like DB Thrusters or Med Ball Slams is completely up to you.

This workout is already sneaky tough, if you want to up the challenge – pick heavier weights, if you want to just make it through – go lighter. You’re in control on this one.

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