Ah, the holidays. So much fun. But, SO. MUCH. STRESS. Amiright? If you find yourself reaching for spirited eggnog or robust red wine (or both?) a little too often to calm those frazzled nerves while slashing through wrapping paper and mutilating bows, take a deep breath, put your workout clothes on and head to the gym instead! Studies show that exercise is a fabulous stress-buster!
Lucky for you, we've put together a simple but effective full-body workout you can do to blast calories and build lean muscle, all while boosting endorphins and providing the necessary wooooo-saaaaah you need to get through the end of December. Ready? Let's go!
The Stress-Relief Circuit
This workout should take about 30–40 minutes from warm-up to cool-down. Perform each exercise for 40 seconds, followed by a 20-second rest. Complete each exercise three times, then move to the next one. Be sure to choose a weight for each exercise that will have you struggling by the end of the 40 seconds to feel the burn and maximize results.
1. Warm-Up (5 minutes)
Get your body ready with light movement to increase your heart rate and loosen up stiff muscles. Try:
- Jumping Jacks (1 minute)
- Arm Circles (30 seconds forward, 30 seconds backward)
- Dynamic Stretches, like walking lunges or leg swings
2. Goblet Squats with Kettlebell
Why: This exercise targets the quads, glutes, and core while boosting circulation.
How To: Hold the kettlebell at chest height, keeping your core engaged. Lower into a squat until your thighs are parallel to the ground, then drive back up.
3. Bench Press
Why: This classic movement builds upper-body strength while helping release built-up stress in your shoulders and chest.
How To: Lie on a flat bench with the barbell (or dumbbells) in hand. Lower the weight to your chest, then press it back up.
4. Bent-Over Rows with Barbell
Why: This exercise strengthens the back, which can help counteract holiday slouching!
How To: With your feet shoulder-width apart, hinge at the hips and grab the barbell with an overhand grip. Pull the bar towards your chest, squeezing your shoulder blades together, then lower it slowly.
5. Plank-to-Pike with a Stability Ball
Why: This movement targets the abs, shoulders, and balance—key for staying steady through the season.
How To: Begin in a plank position with your feet resting on the stability ball. Engage your core and lift your hips towards the ceiling, rolling the ball closer to your hands. Lower back to plank and repeat.
6. Stationary Lunges with Dumbbells
Why: A simple but effective exercise to strengthen your lower body and improve mobility.
How To: Hold a dumbbell in each hand and step forward into a lunge. Lower your back knee towards the ground while keeping your chest upright. Push back to the starting position and alternate legs.
7. Cool-Down (5 minutes)
Finish strong with a series of stretches to relax your body and mind:
- Cat-Cow Stretch for the spine
- Seated Forward Fold for the hamstrings
- Child’s Pose to release tension
We hope this workout has the holiday stress melting away. Beyond working out be sure to eat right, get your ZZZ’s, and practice mindfulness and deep breathing to combat stress in a healthy way. Beyond that, you might consider RESTOR Stress Formula Remember, we’re here for you.
Happy holidays and happy sweating!
