Don't let the holiday season slow you down! Between the travel, the overconsumption of food and beverages, the stress of dealing with family and missing many days of work, trying to figure out what to get everyone… the last thing you’re thinking about is how to get a quick workout in, am I right?
That’s why I absolutely love this quick and effective workout that will help you stay active and energized during the holidays. All you need is a small amount of space and 15 minutes–that’s it! By the end, your heart will be pumping, all the major muscle groups will be stimulated, and you’ll hit some much needed mobility for your hips and spine. Say goodbye to holiday fatigue and hello to a strong and mobile 2024!
BENEFITS OF STAYING ACTIVE DURING THE HOLIDAYS
In addition to helping you stay active and energized, there are numerous benefits to incorporating physical activity into your holiday routine. Regular exercise during this time of year can have a positive impact on both your physical and mental well-being, as well as these benefits:
Strengthen Your Immune System
Guess what happens during the holidays when you’ve been cutting back on sleep, changing time zones, eating and drinking poor options, and feeling stressed out of your mind? Your immune system starts to become compromised. And what’s the easiest way to keep your body’s defense system operating at a high level? Short bouts of exercise! Squeezing in a few quick workouts like this one is a simple and effective way to ensure your body stays resilient and strong.
Keep Your Waistline in Check
We’re all guilty of sneaking a few extra calories in during the holiday season. I mean who can resist the favorite dessert you grew up eating as a kid, or that strange but delicious side dish your crazy aunt makes? It’s ok to enjoy yourself as long as you’re still being active this holiday season.
Not only does exercise help control your weight, but it can also boost your mood and reduce stress levels. As I mentioned before, as awesome as the holidays are, they elicit probably the most stress of the year. There’s so much that has to be done, from the office and friend holiday parties, to the endless travel to see family, plus the stress of finishing the business year strong–it all seems insurmountable. By engaging in regular physical activity, you release endorphins that act as natural mood lifters, leaving you feeling more relaxed and happier during this busy time. Trust me, you’ll never regret a workout.
Incorporating physical activity into your holiday routine can improve your sleep quality. In the midst of all the excitement and festivities, it can be challenging to get enough rest. However, research has shown that regular exercise can help regulate your sleep patterns, allowing for more restful and rejuvenating nights.
Pregame for Your 2024 Goals
I have nothing against new year’s resolutions. They can be a great motivator for people. However, nothing seems more preposterous than waiting to get started until AFTER January 1st. Doesn’t it make sense to start small during the holidays so you can really hit the ground running in the new year?
Connecting with Family
Over the last few years my nephew, brother, and my sister-in-law have started asking questions about exercising because they’ve seen me doing mobility training or working out around the house during the holidays. I never in a million years would have ever thought those conversations would happen so who knows? You could be the newest fitness influencer of your family.
THE BEST 15-MINUTE HOLIDAY WORKOUT ROUTINE
Now that you can see some of the numerous benefits of staying active during the holidays, you can prioritize your health and well-being while still enjoying the festive season. Ready to get moving? Let’s dive into the exercises you’ll see in this 15-minute holiday workout and why I love doing them.
My good friend likes to say, “5 spine CARs a day, keeps the doctor away” and I've gotta tell you, he’s not exaggerating! Moving your spine everyday is the easiest way to keep that back from flaring up with all that travel.
Bridges are the quickest way to get the big ol’ glue muscles working. The stronger the glutes, the easier walking, running, and pretty much anything athletic becomes.
If you sit for an extended period of time, you’re most likely going to have weak, tight hip flexors. Leg lifts attack those weak points and finally get those steel cables to relax.
It blows me away how underrated push ups are as a strengthening exercise for the upper body. I wish we could go back to the days of the physical fitness tests where we had to do push ups everyday.
1 1/2 Body Weight Squats
This is my public service announcement: Do more bodyweight squats. They get your heart rate up, build muscle and make your legs look better. Enough said.
Side Lying Hip CARs
There’s no better way to make sticky, tight hips go away than hip CARs, especially if you do them on your side. Here’s a tip: Do these even on days when you’re not working out.
Alternating Knee to Elbow
Think of these like a plank on steroids that will fire up that core.
Flamingos, aka single leg deadlifts, are a great way to stimulate the back side muscles of the legs, plus you tap into all those little tissues of the hip that help stabilize your walking and running.
HOW TO BULLETPROOF YOUR BODY
For even more of my favorite mobility exercises to bulletproof your body, click the link below where you can get my 3 must-have mobility moves for free. Once you try them, you’ll see why they’re my all-time favorite.
ABOUT COACH MATT PIPPIN
Matt is a Strength and Mobility Coach with over 15 years experience in his field and has coached over a thousand professional, collegiate and everyday athletes with the goal to help them move, feel and perform at their highest level. He's incredibly passionate about bringing simple and effective online mobility training programs to everyone who wants to take control of their self care and make lasting change. CLICK HERE to learn more.
NSCA Certified Strength and Conditioning Specialist
Level 3: Fascial Stretch Specialist
Level 1: Institute of Motion Health Coach
Certified FRC Mobility Specialist (FRCms)
Level 1 Kinstretch Instructor
Weck Method Qualified