The Best Post-Christmas Dinner Workout: To Balance Indulgence With Health

Workout Overview

• Duration: 60 minutes

• Equipment Needed: Yoga mat, light to medium dumbbells, workout bench (optional)

• Intensity: Moderate

• Focus: Strength Training, Core Strengthening, Flexibility, Relaxation

• Timing: Perform this workout within 24 hours post-Christmas dinner.

Warm-Up

• Light Cardio Warm-Up (3 minutes): A brisk walk, gentle jog in place, or jumping jacks to gently elevate heart rate.

• Dynamic Stretching (2 minutes): Arm circles, leg swings, gentle torso twists to loosen muscles and joints.

Main Workout

Strength Training Exercises:

• Goblet Squats (3 sets of 10-12 reps, 1-2 min rest): Hold one dumbbell underneath your chin with your elbows up and squat down.  

• Dumbbell Lunges (3 sets of 10-12 reps per side, 1-2 min rest): Step forward into a lunge holding dumbbells at your sides, alternate legs.

• Bent Over Dumbbell Rows (3 sets of 10-12 reps, 1-2 min rest): Bend at the waist, hold dumbbells, and pull them towards your waist. You can also lie face-down on an incline bench.

• Overhead Dumbbell Press (3 sets of 10-12 reps, 1-2 min rest): Press dumbbells overhead from shoulder height.  Perform seated or standing

• Dumbbell Bicep Curls (3 sets of 10-12 reps, 1-2 min rest): Curl dumbbells from a hanging position to your shoulders.

Core Strengthening Exercises:

• Plank: Hold a plank position, keeping your body straight and core engaged.  Total time should be 2-minutes, resting as much as needed.

• Russian Twists (2 sets of 10-15 reps per side): Sit, lean back slightly, and twist your torso side to side. Hold a dumbbell for added resistance.

• Leg Raises (2 sets of 10-15 reps): Lie on your back, hands under your hips, and lift your legs up and down.

Flexibility:

• Hamstring Stretch (1 min per side): Sit down, extend one leg, and reach towards your toes.

• Quad Stretch (1 min per side): Stand and pull one foot back towards your glutes.

• Spinal Twist (1 min): Sit, cross one leg over the other, and twist your torso towards the top leg.

• Child’s Pose (1-min): Kneel and stretch your arms forward while sitting back on your heels.

Relaxation and Mindfulness:

• Body Scan (5-min): Lie down, close your eyes, and progressively relax each part of your body.

• Mindful Moment (5-min): Reflect quietly on a positive thought or intention for the day.

Post-Workout

Hydration:

Aim to drink at least 16-24 ounces (about 500-700 ml) of water after the workout. This quantity helps to replenish fluids lost through sweat and supports the body’s recovery process.

Nutrition: 

• Option 1: A protein shake made with a scoop of protein powder (around 20-25 grams of protein) mixed with water or milk. Optionally, add fruit like a banana or a handful of berries for added nutrients and fiber.

• Option 2: A banana with 1-2 tablespoons of peanut butter.