Here’s a 5-week workout plan featuring the Top 5 best exercises designed to energize and strengthen your body, using only bodyweight exercise (no equipment required). Each exercise targets key muscle groups while boosting your energy levels, making it a perfect workout during the busy holiday season. Presented in order, Week 1 through Week 5:
**Week 1: Week of December 2nd – ** Jumping Jacks
Focus: Cardiovascular Endurance & Full-Body Activation
Start your holiday fitness routine with a classic move that gets your heart pumping and your muscles engaged. Jumping jacks help improve cardiovascular endurance and full-body coordination. They’re great for increasing energy levels, and they’re simple to do anywhere.
How to Perform:
Stand with your feet together and arms at your sides.
Jump up and out with your feet to shoulder-width and raise your arms overhead.
Jump again to return to the starting position.
Repeat for 30-45 seconds, followed by 15-20 seconds rest.
**Week 2: Week of December 9th – ** Push-ups
Focus: Upper Body Strength & Core Stability
Push-ups are a staple exercise for building upper body strength, especially in the chest, shoulders, and triceps, while also engaging the core for stability. This exercise provides a strong foundation for your body, helping you stay energized throughout the day. You can build up to a push-up starting on your knees and moving forward to perform from your toes.
How to Perform:
Start in a plank position with your hands slightly wider than shoulder-width apart.
Lower your body until your chest nearly touches the floor, keeping your elbows at a 45-degree angle.
Push through your palms to return to the starting position. *It’s totally fine to lower from your toes and push up from your knees.
Repeat for 10-15 reps, rest for 20-30 seconds, and aim for 3 sets.
**Week 3: Week of December 16th – ** Bodyweight Squats
Focus: Lower Body Strength & Mobility
Squats are one of the best exercises to target your legs and glutes. They improve lower body strength, balance, and flexibility. With regular practice, squats also help you move more efficiently, which is important during a busy holiday season.
How to Perform:
Stand with your feet shoulder-width apart, toes slightly pointed out.
Push your hips back and bend your knees to lower your body as if sitting in a chair, keeping your chest upright.
Go as deep as you can while maintaining good form, then press through your heels to stand back up.
Repeat for 15-20 reps, rest for 20-30 seconds, and aim for 3 sets.
**Week 4: Week of December 23rd – ** Lunges
Focus: Leg Strength, Balance & Coordination
Lunges work the quadriceps, hamstrings, and glutes, while also challenging your balance and stability. Incorporating lunges into your routine helps tone your legs and improve coordination, which can help you stay strong and energized throughout the busy holiday season.
How to Perform:
Stand tall with your feet hip-width apart.
Step forward with one leg and lower your body until both knees are bent at 90 degrees.
Push off the front foot to return to the starting position, then repeat on the other side.
Repeat for 12-15 reps per leg, rest for 20-30 seconds, and aim for 3 sets.
**Week 5: Week of December 30th – ** Plank to Push-up
Focus: Core Strength & Upper Body Endurance
This exercise combines a plank (core stability) with a push-up (upper body strength), making it a great full-body move. It challenges both your core and arms and helps improve endurance and overall body strength. It’s perfect for wrapping up the holiday fitness challenge with a dynamic move!
How to Perform:
Start in a forearm plank position.
Push up onto your hands, one hand at a time, to transition into a high plank (with an option to open your plank to the side).
Lower back down onto your forearms one arm at a time to return to the forearm plank.
Repeat for 30 seconds to 1 minute, rest for 20-30 seconds, and aim for 3 sets.
Sample Weekly Schedule:
- Monday: Full workout (all 5 exercises)
- Wednesday: Repeat (with a focus on form and smooth transitions)
- Friday: Final session of the week, pushing for max reps or time
This combination of exercises will challenge both your strength and energy levels while keeping the workouts efficient and enjoyable during the holiday season. Plus, they’re simple to do anywhere, making them perfect for the busy month of December!
By following these 5 simple nutritional tips alongside your “Mo’s 5 for 5 Holiday Hustle” workout plan, you’ll be able to stay energized, balanced, and strong throughout the holiday season, helping you enjoy every festive moment to the fullest!
1. Stay Hydrated with Water and Electrolytes
Why it helps: Hydration is key to maintaining energy levels, especially during the holiday season when festive foods and drinks can often lead to dehydration. Proper hydration helps with digestion, reduces fatigue, and keeps your energy levels steady. Tip: Aim to drink at least 8 cups of water a day. Add electrolytes (from coconut water or a pinch of sea salt in your water) if you’re sweating more than usual from workouts or holiday activities. If you need a flavorful boost, try herbal teas or infuse your water with fresh fruits like lemon, berries, or cucumber.
2. Focus on Whole Foods: Fruits, Veggies, and Lean Proteins
Why it helps: Whole foods provide the essential vitamins, minerals, and nutrients your body needs to stay strong and energized. Fruits, vegetables, and lean proteins are packed with fibre, antioxidants, and healthy fats, which help stabilize blood sugar levels and keep energy high throughout the day. Tip: Make your meals vibrant by including a variety of colourful fruits and veggies, lean protein (like chicken, turkey, tofu, or fish), and healthy fats (such as avocado, nuts, and seeds) to fuel your body without the energy crashes that come from processed foods.
3. Don’t Skip Meals: Prioritize Balanced, Protein-Rich Snacks
Why it helps: The holidays can make you feel busy or overwhelmed, leading to skipped meals or unhealthy snacking. Skipping meals can cause your blood sugar to drop, leaving you feeling sluggish. Regular meals and snacks with protein, healthy fats, and fibre will keep you energized and full longer. Tip: Keep easy, protein-packed snacks on hand, like nuts, seeds, Greek yogurt, or a protein smoothie. Opt for snacks that combine protein with fibre, like apple slices with almond butter or hummus with veggies, to prevent energy dips.
4. Limit Sugar and Refined Carbs: Choose Complex Carbs Instead
Why it helps: The holidays are filled with sugary treats, but consuming too much sugar and refined carbs can cause energy crashes and lead to feelings of sluggishness. Complex carbohydrates, like whole grains, sweet potatoes, and legumes, release energy more slowly, helping you stay fueled longer. Tip: When enjoying holiday treats, try to balance them with nutrient-dense foods like roasted vegetables or a whole grain like quinoa or brown rice. Choose complex carbs over refined options like white bread or pastries to avoid quick sugar spikes and crashes.
5. Incorporate Adaptogens for Stress and Energy Support
Why it helps: The holiday season can bring added stress, which can drain your energy. Adaptogens, like ashwagandha, Rhodiola, or holy basil, are herbs known for helping the body manage stress and promote balanced energy levels. Tip: Try adding adaptogenic herbs to your routine in the form of tea, powders, or supplements. For example, a cup of matcha or an adaptogen-infused smoothie can provide a more sustained boost in energy without the jitters.
Bonus Tip: Mindful Eating
Why it helps: With all the festivities, it’s easy to overeat or indulge mindlessly. Being mindful of how you eat, savouring each bite, and listening to your hunger cues can help you maintain your energy while still enjoying the holiday treats. Tip: Take a moment to slow down, chew your food thoroughly, and enjoy the flavours. This will help your body digest food better and avoid overeating.
“This holiday season, give yourself the gift of strength, energy, and balance—because when you feel your best, you can truly enjoy the festivities!”
This quote emphasizes the importance of self-care through both fitness and nutrition, highlighting that taking care of your body during the holidays allows you to fully enjoy the season. It aligns to stay strong, energized, and in balance during a busy time!
Yours in fitness & good health,
Mo
