The Holiday Workout Plan

You know how the holiday season can be — yummy food, endless parties, and all that cozy chill-out time. It’s super tempting to skip our usual workouts, right? But here’s the thing, staying active during these festive times is actually a big deal. It’s not just about keeping off those extra cookie pounds (though that’s a nice perk!), it’s also about feeling good in your own skin. Regular exercise keeps our energy levels up (we all need that extra boost for holiday shopping) and helps in shaking off stress (because let’s face it, holidays can be as stressful as they are fun). Plus, squeezing in some exercise means we can enjoy those holiday treats guilt-free. So, let’s make a pact to keep moving this season — a brisk walk, a quick dance session to our favorite holiday tunes, or maybe even trying that new yoga class together. It’s all about balancing the festive fun with a bit of fitness.  Try a rotation of these easy exercises to keep you fit for the holiday season.

Exercise 1: Jumping Jacks

• Description: A full-body workout that increases heart rate and improves coordination.
• Procedure: Stand straight, jump while spreading legs and stretching arms overhead, then return to the starting position.
• Duration/Reps: Recommend 2-3 sets:
  • Beginners: 10-20 per set
  • Intermediate: 21-40 per set
  • Advanced: 41-80 per set

Exercise 2: High Knees

• Description: Cardio exercise that strengthens legs and core.
• Procedure: Run in place, bringing knees high towards the chest.
• Duration/Reps: 2-3 sets:
  • Beginner: 10
  • Intermediate: 15
  • Advanced: 20

Exercise 3: Plank

• Description: Core strengthening exercise.
• Procedure: Hold a push-up position, keeping the body straight from head to heels.
• Duration/Reps: Hold for 30-60 seconds.

Exercise 4: Squats

• Description: Strengthens legs and glutes.
• Procedure: Stand with feet shoulder-width apart, bend knees and lower body as if sitting back into a chair.
• Duration/Reps: 2-3 sets of 10-15 reps.

Exercise 5: Push-ups

• Description: Works the upper body and core.
• Procedure: Start in a plank position and lower the body until the chest nearly touches the floor, then push back up.
• Duration/Reps: 2-3 sets of 10-15 reps.

Exercise 6: Mountain Climbers

• Description: Cardio exercise that also targets the core.
• Procedure: From a plank position, alternate bringing knees towards the chest rapidly.
• Duration/Reps: 2-3 sets
  • Beginner: 10-15
  • Intermediate: 21-60
  • Advanced: 61-100

Exercise 7: Lunges

• Description: Strengthens legs and improves balance.
• Procedure: Step forward with one leg, lowering hips until both knees are bent at 90 degrees.
• Duration/Reps: 2-3 sets of 10 reps per leg.

Exercise 8: Russian Twists

• Description: Core exercise focusing on obliques.
• Procedure: Sit on the ground, lean back slightly, lift feet, and twist torso side to side.
• Duration/Reps: 2-3 sets of 20 twists.

Exercise 9: Tricep Dips

• Description: Strengthens arms, specifically the triceps.
• Procedure: Sit on the edge of a chair or bench, hands next to hips, and lower body down, bending at the elbows.
• Duration/Reps: 2-3 sets of 10-15 reps.

Exercise 10: Leg Raises

• Description: Targets lower abs.
• Procedure: Lie on your back, hands beneath hips, raise and lower legs without touching the floor.
• Duration/Reps: 2-3 sets of 10-15 reps.