"Revitalize Your Body and Mind with a Full-Body Workout: The Ultimate Holiday Stress Buster!"

The holidays are a time of joy and celebration, but they can also be stressful. Between family and work gatherings and gift shopping, it's easy to feel overwhelmed. One great way to destress is with a full-body workout. Here's a workout routine that will help you work off your holiday stress. The best part is all you need is a pair of dumbbells and ankle weights. 

After a busy Monday workday coming off of a long holiday weekend, I decided to write a full body workout to destroy in my apartment gym. It was just what I needed to end the day on a high note and shake off the holiday chaos. The best part? I completed the entire workout in less than an hour!

One of the most important aspects of your workout program is implementing a proper warm-up. It sets the tone for the entire workout and allows you to check in with your body. In this warm-up, you'll execute each exercise for 30 seconds in a circuit-style, back-to-back with little to no rest in between.

The warm-up includes Plank, Body Weight Squats, Commando (High to Low Plank), and Burpee. It's designed to get your upper and lower body warmed up and your heart rate up. Essentially, it's a way of telling your body and mind, "Hey, let's put in work!"

The workout objective is to target two different muscle groups in one exercise movement, providing a comprehensive full-body workout with just a pair of dumbbells and ankle weights. Each exercise will be executed for three sets of 45 seconds, with no more than 30 seconds of rest between each set. This fun workout targets different muscle groups, raises heart rate, and leaves you feeling empowered in under an hour!

Bicep curl to Front Raise

In today's world, who isn't desiring for toned and strong arms? This exercise will target your arms effectively. Begin by standing tall with your underhand grip, holding challenging dumbbells in each hand. Make sure to keep your core engaged and avoid thrusting your hips forward while curling the dumbbells. Bend your arm and bring your wrist in front of your shoulder, squeeze the bicep, and then straighten your arm to its full range of motion with control. As you take a deep breath, bring your arms straight in front of you until the dumbbells are at eye level, and then slowly lower them down to repeat the sequence.

Plank to Row to Tricep KickBack

For a challenging core exercise, try adding a row with a tricep kickback to the classic plank. Begin by setting up your plank with a neutral spine and actively engaging your core. To perform the exercise, lift one dumbbell off the ground at a time, bend your arm, and bring your elbow up to your upper spine. Then, extend your arm straight and squeeze your tricep before returning to the bent position and lowering it back down. Repeat the exercise with the other arm for optimal results. Remember, when in doubt, plank it out!

Squat to Shoulder Press

In my experience, the squat to shoulder press is an exercise that never disappoints. This move targets both the lower and upper body, giving you the best of both worlds. To perform this exercise, start with your feet shoulder-width apart and hold a pair of challenging dumbbells in each hand. Sit down into a squat, making sure to distribute the weight evenly on both feet and keeping the knees from going over the toes. From here, rise up and curl your arms into a narrow shoulder press. Then, lower your arms and repeat the sequence for maximum benefit.

Glute Bridge with Narrow Chest Press

Looking for a fun and effective way to tone your glutes and chest? Start by setting up with your heels aligned with your glutes, and your shins in a vertical position as you extend your hips upward. For an added challenge, hold a dumbbell in each hand with your palms facing inward and your wrists aligned to the middle of your chest. Inhale and extend your hips while simultaneously pressing your arms straight up. Then, with ease and control, slowly lower both your arms and your glutes back down to the starting position.

Weighted and Alternating Superman

Don't be fooled by the apparent simplicity of the weighted and alternating superman exercise – it's actually quite challenging. Here's how to do it: lie face down, with two light dumbbells in front of you and ankle weights on each ankle. Inhale, then lift your right hand up with the palm facing down and raise your left leg simultaneously. Hold this position for a few seconds and slowly lower both limbs back down. Repeat the sequence on the other side. Perform this exercise regularly and watch your lower back pain begin to disappear.

Lunge with Bicep Curl

Maximize your workout with this dual-action exercise! Start by holding a dumbbell in each hand and stepping your right leg forward, bending both legs to form a 90-degree angle. Make sure your knees don't go beyond your toes and hold this bent position while also curling your arms for a bicep curl. Slowly lower your arms and bring your right leg back to the starting position, then repeat with your left leg.

Completing this workout is a great achievement, however, it's important to remember too cool down afterwards. Take at least 5-15 minutes to stretch your head and shoulders, quadriceps, and possibly perform a downward dog. During the stressful holiday season, it can be tough to maintain your regular routine, so be kind to yourself if you can't always stick to it. One useful tactic is to set aside at least 15 - 30 minutes each day to focus on yourself and engage in stress-reducing physical activity. I hope you find this Full Body Destress Holiday Workout just as beneficial as I do, and remember – there's no better time to start than NOW!

Xoxo,

Coach Ilia Maria