The 12 Days of Christmas… Movement Snack Edition!
A Holiday Health Guide from Performance Institute
The holidays are here—and with them come long to-do lists, extra sitting, busy schedules, and more indulgent meals. But staying active this season doesn’t have to involve hour-long workouts or complicated routines.
Enter: Movement Snacks. Follow along with the video above and/or for daily reminders of your Holiday themed movement snack head over to Performance Institute’s Instagram account.
A Movement Snack is a simple 2–10 minute burst of activity—of any intensity—that breaks up sedentary time and helps you feel better, move better, and stay healthier through the holidays.
Even if you already exercise 2–3 times per week, long stretches of sitting can still increase health risks. But adding just 1–5 Movement Snacks per day can:
✔ Improve blood sugar control
✔ Boost mood and energy
✔ Increase flexibility and mobility
✔ Support strength (depending on the activity)
✔ Help you feel more focused, grounded, and resilient
They’re perfect for busy days, travel days, work-from-home days—even holiday hosting days.
And to help you stay on track from now through Christmas, we’re sharing our festive twist:
🎁 Performance Institute’s 12 Days of Christmas Movement Snacks
Perform each day’s Movement Snack on its own or stack them together just like the song—Day 1, then Days 1 + 2, then Days 1 + 2 + 3, and so on!
Videos are included each week to guide you through the exercises and their regressions.
⭐ On the 1st Day of Christmas…
Go for ONE Brisk 10-Minute Walk
Add intervals for intensity if you like.
A simple and powerful way to wake up your body, control blood sugar, and boost energy.
⭐ On the 2nd Day of Christmas…
TWO Couch Stretches (one per side)
Hold each for up to two minutes.
Option: rotate gently toward your front leg.
Regression: ½ kneeling hip flexor stretch.
⭐ On the 3rd Day of Christmas…
THREE Rounds of 10 Quick Steps Over a Line
Round 1: nondominant leg leads
Round 2: dominant leg
Round 3: your choice
Great for coordination, cardio, and mental sharpness.
⭐ On the 4th Day of Christmas…
FOUR Wall or Floor Flatteners
Hold each for 10 seconds while gently pressing your wrists and low back into the surface.
Fantastic for posture and core activation.
⭐ On the 5th Day of Christmas…
FIVE × FIVE Squat Jumps
(5 jumps + 5 seconds rest × 5 rounds)
Regression: bodyweight squats
A quick burst for power, strength, and metabolic health.
⭐ On the 6th Day of Christmas…
SIX Lat Foam Roll Passes (each side)
From armpit to elbow = 1 pass.
Choose a roller density that is “intense but not painful.”
Perfect for loosening tight shoulders and upper back.
⭐ On the 7th Day of Christmas…
SEVEN Lateral Lunges (each side)
Regression: chair-assisted lateral lunges.
Helps build hip strength, mobility, and balance.
⭐ On the 8th Day of Christmas…
EIGHT McGill Crunch Holds (each side)
Hold each rep 3–5 seconds.
Supports spinal health, core stability, and resilience.
⭐ On the 9th Day of Christmas…
NINE Reverse Lunges (each side)
Regression: single-leg mini squats off a stair or block.
A great lower-body strength and mobility builder.
⭐ On the 10th Day of Christmas…
TEN Kettlebell or Dumbbell Swings
Regression: 10 bodyweight hinge lifts.
A powerful, time-efficient way to train hips, core, and conditioning.
⭐ On the 11th Day of Christmas…
ELEVEN Bridge Holds (5 seconds each)
Opens tight hips, activates glutes, and offsets holiday sitting.
⭐ On the 12th Day of Christmas…
TWELVE Burpees
Regression: 12 no–push-up burpees off a bench or stable chair.
A full-body, heart-pumping way to finish strong!
✨ Celebrate the Season with Healthy Movement
These 12 Movement Snacks can be done anytime, anywhere, and require very little equipment. You can perform them individually on each day—or stack them just like the song for a fun challenge.
At Performance Institute, we know real health is built on small, consistent actions that fit into real life. As we head toward Christmas, let these simple daily snacks keep you energized, grounded, and feeling your best.
Want personalized support to carry this momentum into the New Year?
Serious about seeing and feeling real results? Consider our sell-out D2S program starting in January. Our popular 8-week program combines 4 days/week of semi-private training plus nutrition coaching (Group Zoom sessions + weekly log checks). It’s the only time we offer this full training + nutrition package at over $500 off the regular value of this offer.
📩 Book your assessment at info@infopitraining-ca