Congratulations, you’ve reached the end of the 12 Days of Fitmas! The big days is almost here. We hope you’ve had a great build-up and are looking forward to the festive season.
Today’s exercise is our most festive one yet – ice skating squats, followed by a recipe for fantastic gluten-free gingerbread men!
Plus, we bring together the last four days’ exercises to form our latest mini-routine. Good luck, and have a great Christmas from everyone at your favourite boot camp!
If you’ve not yet encountered our 12 Days of Fitmas exercise guides, have a look, and start on day 1!
Exercise
Get in the Christmas spirit with these ice-skating style squats that will freeze that bum into shape!
Day 12 Routine: Glutes III, Ice skating squats
- 20 on each leg – more if you can manage it.
Perform a typical squat, but as you stand up, balance on one leg and bring the other leg up behind you, straight. Smoothly bring it back down to the floor as you move down into the next squat, then repeat on the other side.
Aim for smooth movements, concentrate on keeping your balance and keep that back leg straight – lift it as high as you can.
RECAP: Days 9-12 exercises
You’re unofficially a pro-bootcamper after completing twelve days of squats, press ups, planks and leg lifts. Go you! Celebrate with some light desserts & well-deserved cocktails from our festive menu, but don’t forget how far you’ve come.
Save this routine to use as a consistent way to tone your entire body in a short amount of time. Alternate the high intensity strength-building routines with cardio movements, choosing from burpees, sprints, high knees, star jumps, or skipping.
Advanced Routine
Set 9: 30 seconds raised side plank per side
[Optional burpees]
Set 10: Lunge & curtsy, 10 times per leg
[Optional skipping]
Set 11: 3 sets of 10 diamond press ups
[Optional sprints]
Set 12: 20 ice skating squats per leg
[Optional star jumps]
Recipe
Gluten-free Gingerbread men
Ingredients:
1 1/2 cups (210 g) all-purpose gluten free flour
3/4 teaspoon xanthan gum (omit if your blend already contains it)
4 tablespoons (36 g) cornstarch
3/4 teaspoon baking soda
1 1/2 teaspoons ground cinnamon
1 teaspoon ground ginger
1/4 teaspoon kosher salt
1/4 cup (50 g) granulated sugar
1/3 cup (73 g) packed light brown sugar
3 tablespoons (63 g) black treacle
2 tablespoons (42 g) honey
1/2 teaspoon pure vanilla extract
5 tablespoons (70 g) unsalted butter, at room temperature
1 egg (60 g, out of shell) at room temperature, beaten
Method:
Preheat your oven to 325°F. Line rimmed baking sheets with unbleached parchment paper and set them aside.
In a large bowl, place the flour blend, xanthan gum, cornstarch, baking soda, cinnamon, ginger, salt and granulated sugar, and whisk to combine well. Add the brown sugar, and whisk once more to combine, working out any lumps in the brown sugar. Create a well in the center of the dry ingredients, and add the treacle, honey, vanilla, butter and egg, mixing to combine after each addition. The dough will be thick and smooth, and somewhat sticky to the touch.
Transfer the dough to a large sheet of unbleached parchment paper, cover with another sheet of parchment and roll into a rectangle about 3/8-inch thick (more than 1/4-inch, less than 1/2-inch). If you are concerned that the dough will be difficult to handle, place it in the refrigerator or freezer after you roll it out to allow it to firm up. Dip a gingerbread man cutter in all-purpose gluten free flour or cornstarch, and use it to cut out shapes from the cookie dough. With each cut, jiggle the cutter back and forth to create a neat shape. Peel back the rest of the dough from around the cut-outs, and carefully peel off the men and place them, about 1 1/2-inches apart, on the prepared baking sheets. Gather and reroll scraps, and repeat the process until you have used all the dough.
Place the cut-outs on the baking sheets in the refrigerator or freezer until firm (about 20 minutes in the refrigerator, or just 5 minutes in the freezer). Place in the centre of the preheated oven and bake until dry to the touch (about 15 minutes). Remove from the oven and allow to cool completely on the baking sheets. They will crisp as they cool.
Recipe courtesy of glutenfreeonashoestring.com.
