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USA Field Hockey

From cookies to crunches how a National Team works out during the holidays

Dec. 26, 2013, 12 a.m. (ET)

Feeling a little bogged down after a fantastic holiday of homemade goodies? Have no fear! David Hamilton the Women’s National Team’s Director of Performance Science came up with a clever seasonal workout for the national team based off of the infamous carol ‘The 12 Days of Christmas’. Some of the athletes even made the holiday workout a family affair as seen in the photo gallery above!

Swap cookies for crunches with this official USA Field Hockey workout! To successfully complete the '12 Days of Christmas' you start off with one 50 yard shuttle. After finishing the first day, you then continue the exercise with two tuck jumps and one 50 yard shuttle. Afterward you do three star jumps, two tuck jumps, and one 50 yard shuttle. You continue this pattern all the way to day 12.

The 12 Days of Christmas

1              x 50 yard shuttle (100 yard total)

2              x Tuck Jumps

3              x 3 Star Jumps

4              x Push ups

5              x Body weight squats

6              x Bear Crawl

7              x Crunch

8              x Lateral Lunges

9              x Star Jumps

10           x Chair Tricep Dips

11           x Press up into Crunch

12           x Burpees

Be sure to send your festive workout pictures to our Communications Team at kmitchell@usafieldhockey.com for a chance to be featured on our social media accounts!



1              x 50 yard shuttle (100 yard total)

2              x Tuck Jumps

3              x 3 Star Jumps

4              x Push ups

5              x Body weight squats

6              x Bear Crawl

7              x Crunch

8              x Lateral Lunges

9              x Star Jumps

10           x Chair Tricep Dips

11           x Press up into Crunch

12           x Burpees

1              x 50 yard shuttle (100 yard total)

2              x Tuck Jumps

3              x 3 Star Jumps

4              x Push ups

5              x Body weight squats

6              x Bear Crawl

7              x Crunch

8              x Lateral Lunges

9              x Star Jumps

10           x Chair Tricep Dips

11           x Press up into Crunch

12           x Burpees

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