I’m sharing a full body holiday workout today – perfect for an at home workout when you don’t have time to hit up the gym over the holidays.
It’s hard to believe that Christmas is less than a week away already. How did that happen? December is absolutely flying by. I figured I’d share a Christmas themed workout today. It’s a full body one, so if you’re not able to get in as many workouts done over the holidays, you can still work all your major muscle groups. Interested in some more holiday themed workouts? Check out these ones from past years: full body Christmas strength training workout and holiday lower body workout.
Perform each exercise for 30 seconds, then rest for 30 seconds. Perform two times through for a full body 30 minute workout. I’ve listed descriptions of all the exercises below the graphic just in case you need a reminder of what any of them are.
The only equipment you’ll need are dumbbells and a kettlebell, which makes it the perfect workout to do at home. These dumbbells (affiliate link) are my go to ones to use at home.
As usual, correct form should be your top priority, so if you get tired and your form starts to suffer, take a rest and then continue on with the workout.
Pushups
Starting on your toes and hands, make sure your body is a straight line from your heels to your knees, hips, shoulders, and neck. Your hands should be a bit wider than your shoulders. Slowly bend at the elbows, lowering yourself to the ground. Try to get at low as possible, and then push yourself back up, all the while maintaining that straight line. An easier modification is instead of being on your toes, lower to your knees.
Side plank
To perform a side plank, lay on your side with your elbow beneath your shoulder and your forearm on the ground. With your top foot stacked on top of your bottom foot, lift your hips off the floor so that your shoulders, hips, knees, and feet are in a straight line. Hold and then repeat on the other side.
Lateral raise
To perform a side plank, lay on your side with your elbow beneath your shoulder and your forearm on the ground. With your top foot stacked on top of your bottom foot, lift your hips off the floor so that your shoulders, hips, knees, and feet are in a straight line. Hold and then repeat on the other side.
Dumbbell squats
With feet hip width apart and dumbbells in your hands at your sides, use the glutes to lower your hips back and down while bending at the knees and ankles. Once you’ve reached the lowest position you can without leaning forward too much or letting the knees collapse in, return to a standing position, again using your glutes to propel yourself.
Bicep curls
Start with the feet hip width apart, and back in a neutral position. With a dumbbell in each hand, keep your elbows in close to your side and raise the dumbbell upwards. Movement should be at the elbow, not the wrist. Lower the dumbbell with a controlled movement, not allowing gravity to take over.
Walking lunges
Stand with feet hip width apart. Step forward with one foot so that the forward leg’s thigh is parallel to the ground, and the back leg’s shin is parallel to the ground. The back knee shouldn’t touch the floor. Use your quads and glutes to step the front foot back towards your back foot and end by standing straight up with feet hip width apart again. For the second lunge step forward with the other foot.
Bicycle crunches
Lay on your back with your knees bent and your feet flat on the floor. With your hands behind your head and elbows out to the side, bring your feet off the floor so that your shins are parallel to the floor and your knees are bent at a 90 degree angle. Bring your shoulder blades off the floor and alternate bringing your left elbow towards your right knee, and your right elbow towards your left knee. Your feet should look like they’re pedaling a bike.
Overhead press
Stand with your feet hip width apart with a dumbbell in each hand. With your upper arms in a 90 degree angle to your torso and your hands directly above your elbows, lift your hands straight up so that your arms are straight above your head. Slowly lower your hands back down to the starting position.
Side shuffles
Stand with feet hip width apart and knees bent so you’re slightly squatting. Leading with your left foot, shuffle sideways. Then shuffle to the right with your right food leading. Move as quickly as possible.
Plank
The plank is very similar to the starting position of a pushup. Your hands are slightly wider than shoulder width, and your body is a straight line from your head, through your shoulders, hips, and knees, to your heels. Just like with the pushup, if you need an easier modification, use your knees instead of your toes.
Bent over rows
With a dumbbell in each hand (palms facing each other) bend forward slightly at the hips so that your torso is at a 45 degree angle to the floor, letting your arms hang straight down and keeping your back in a neutral position. Bring both dumbbells up towards your armpits while contracting your shoulder blades towards each other (kind of like pinching your shoulder blades together). Move dumbbells back towards starting position.
Clam shells
Lay on your side on the floor with your hips bent at a 45 degree angle and your knees bent at a 90 degree angle. With your legs stacked on top of one another, slowly lift your top knee up while keeping the top heal on the bottom heal. Then lower your knee back down. Make sure to use your glutes do the movement. Once one side is done flip over so the top leg is on the bottom and repeat with the second leg.
Crunches
Lie on your back with your knees bent and feel flat on the floor. Place your hands behind your head. Slowly lift your shoulder blades off the floor. Make sure your neck stays in a neutral position. The upper back should be moving, not the neck. Slowly lay back down on the floor.
Talk to your doctor before beginning to workout. Honor your body and modify this workout as needed for you.
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