A Holiday Workout Plan to Keep You Moving

by Ashley Martinez, MFN, RD, LD, NASM-CPT

Last Updated: December 22, 2020

The holidays are here, and many of our celebrations are surrounded by lots of food and drinks, making it even more imperative to keep moving throughout the season. Often, many of us have the mentality to relax and take it easy with our workouts until the start of the New Year. However, during this time we should be thinking about using all the fuel from our food effectively. This is the also time to get stronger, build more muscle, and get a head start with your 2021 health and fitness goals. Here’s a fun and cheerful workout that you can do anywhere, anytime. First, cue all the up-beat holiday music for a festive playlist!


Disclaimer: Be sure to consult with your primary care doctor before engaging in any physical activity.



PRIMARY MUSCLE GROUPS
  • Legs
  • Arms

WARM-UP – 6-7 Minutes
Equipment Needed: Yoga mat, stopwatch
  1. Cardiovascular- 45 seconds each:
    • Jumping jacks
    • Walk or jog in place
    • High knees
    • Mountain climbers
  2. Inchworms - 1 minute (walking hands out to a plank position, then walk the hands back towards your feet), squat pop once you stand - 1 minute
  3. Dynamic stretching - 2 minutes
    • Runners Lunge: Place one foot forward in a lunge position, back knee on the mat if you prefer. Move back and forth, pushing away from the mat and back in. This will stretch your hips and hamstrings.
    • Oblique twists: In the same runner’s position, reach your arm above your head while twisting over your left or right hip.

CIRCUIT: 35-second rounds, rest 10 seconds
Equipment Needed: Medium – heavy weights
  1. 35 seconds: Snow Angel Jumps
    • Jump up and spread your feet, and arms wide like you would make a snow angel, land with feet and hands together. Absorb your landing and have a slight bend in your knees.
    • 10 seconds: Rest
  2. 35 seconds: Drummer Boy Kicks
    • While standing, lean back as you kick one foot out at a time. Add a hop as you switch your feet from left to right.
    • 10 seconds: Rest
  3. 35 seconds: Ice Skaters
    • Starting with your left leg in a bent position with the right leg crossed behind, and right arm reaching for the mat, pop and jump to the right side, landing in the same position now with left arm on the mat and left leg behind in a “curtsey” position. Switch left then right.
    • 10 seconds: Rest
  4. 35 seconds: Jingle Bell Punch
    • In a squat position, stand and punch the right arm high, then squat to punch low, then switch to punch left arm high then low. Repeat.
    • 10 seconds: Rest
  5. 35 seconds: Elf Jumps
    • Squat down low, feet turned out wide (similar to a frog jump), jump forward using your palms to push off the mat, turn and repeat.
    • 10 seconds: Repeat

REPEAT x 3

Keep this workout at your own pace. With each round, focus on improving your sprint and execution. The biggest thing to try to do is to keep moving throughout the rounds, even if that means stepping or jogging in place. This workout adds all the holiday cheer and is great to do with a friend or family member, even if it’s virtually. Happy Holidays!

Disclaimer: This information is educational only and not providing healthcare recommendations. Please see a healthcare provider.


Ashley Martinez, MFN, RD, LD, NASM-CPT

Ashley Martinez, MFN, RD, LD, NASM-CPT

Eating is all about the experience, and Ashley believes no food should be off limits. As a non-diet, culinary-focused dietitian, Ashley helps others practice the art of intuitive eating, leading to a successful, guilt-free relationship with food. As a personal trainer, incorporating fitness into her routine is also an important part of Ashley’s balanced approach to wellness. She’s got you covered with expert info on everything from blueberries to burpees.