The document lists 12 days of fitness activities, with each day introducing a new exercise and repeating the exercises from previous days. On the first day, the only exercise is a push-up done on the knees. Each subsequent day adds one new exercise and repeats all previous exercises, building up to 12 total exercises on the twelfth day including throwing balls, sitting in chairs, jumping ropes, dancing, punching bags, swimming, climbing walls, hula hooping, front kicks, bicep curls, jumping jacks, and a push-up on the knees.