Let’s have some fun and stay active as we head into the heart of the holidays! When it comes to the hustle and bustle of the season, it’s easy to skip on a few things in your daily routine, like, working out… (Wink, wink!)

To help keep you on track and clear your mind for a few minutes each day, we challenge you to simply do one move each day, starting today, DynaPro style! For the next 12 days, all we ask of you is to do ONE move each day. This will lead you into the new year feeling fantastic!

If you’re already working out, GREAT! Then try adding these exercises to your workouts! Ready?! Grab your DynaPro equipment and LET’S GO (HO HO HO)!


December 20: Walking lunges with an alternating core twist! Grab a DynaPro medicine ball and do 4sets of walking lunges. As you lunge down, twist to one side with your arms extended out with the medicine ball. When you come up and switch to the other leg, twist to the other side! You’ll be working both your obliques and legs on this one (and your balance)!



pike December 21: Pike with ab sliders. Time to work your whole core with this exercise! Start in a plank position with DynaPro core sliders placed under your feet. Using your core, lift your bottom up into the air and slide your feet as close to your hands as possible. With control, slide your feet back to plank position. Try your best to do 3 sets of 10-15 reps. You got this!



crunch December 22: Crunch for those cookies! Grab a medicine ball and do 4 sets of 15-20 sit ups. Yes, use that core to come ALL the way up! If you have a hard time keeping your feet on the ground as you come up, try securing them under something weighted.




deadliftDecember 23: Add a balancing act to your straight-legged deadlift. Set yourself up on the DynaPro stability balance cushion with your feet shoulder width apart and the weight of your choice (medicine ball, dumbbells, or barbell). Once you feel balanced, hinge at the hips, keep your back straight, and when you get to the bottom drive through your heels and engage your hamstrings/glutes to drive yourself back up to starting position. Do 5 sets of 15 reps!



plank December 24: Plank with leg lift! To get set up, wrap a DynaPro mini band around your legs, placed right above your knees and start in plank position. Your choice if you want to be on your forearms or all the way up on your hands. Keep your core tight and as you lift your right leg up in the air squeeze your glutes to really engage those booty muscles. Lower your right foot back to the ground and do the same with your left leg. Do 10 reps on each side, repeat 5x.



December 25: Squat to overhead press. Grab your medicine ball and stand with feet shoulder width apart. Squat down to where your legs become parallel to the ground, push yourself back up to standing, and then press the ball over your head using your shoulder muscles. Do 4 sets of 15 reps!


December 26: V-ups with exercise ball. Lay flat on the ground starting with a DynaPro exercise ball in your hands. Lift both of your hands and feet into the air, making a V-shape with your body. As you get to the top of the V, pass the exercise ball from your hands to your feet. Then, with control lower back down to the floor. As you come back up, you’ll then pass the ball from your feet to your hands, and repeat. Try doing 4 sets of 10 reps!



December 27: Hamstring curl using an exercise ball. To set up, lay flat on the ground, then place your heels on top of an exercise ball. You’ll use your forearms and upper back as your foundation, so engage your core and lift yourself up off the ground. When steady and balanced, curl the exercise ball in towards you. Make sure to keep your core tight throughout the entire exercise so we can focus on using our hamstrings to curl the ball inward. Do 5 sets of 15.



December 28: Weighted superman. Lay on your stomach with the medicine ball in your hands. The superman is a great exercise to strengthen your entire core, especially your lower back. Adding some weight to it will kick it up a notch! Each time you come up, hold for a few seconds to really engage those core muscles! Do 4 sets of 10!



December 29: Arm slides. Start in a plank position with your hands on the cores sliders and drop your knees to the ground. With control, slide one hand out in front of you as far as you can go, and then slide back to your plank position. Repeat using the other hand. Do 4 sets with 10 reps each side.




December 30: Plank on the exercise ball! If doing a plank wasn’t challenging enough, prop your forearms up on an exercise ball for an extra challenge! Try holding as long as you can! If you want to test yourself even more, try making small circular movements with your forearms when on the exercise ball. Try doing 5 circles clockwise, and then 5 counterclockwise!



December 31: Goblet squats. Let’s finish this 12 day challenge with a little booty pump! Grab both a DynaPro mini band and medicine ball. Wrap the mini band around your legs right above the knee, and hold the medicine ball at your chest through the entire movement. Do 5 sets of 15 reps! The mini band is adding resistance, so you’ll need to engage your outer thighs to keep pushing your legs out in the correct position. Be careful not to let your knees fall inward.

Feeling great?! Bring that feeling into 2018!