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12 Essential Movements for a Stronger, Happier Christmas
Written by Pamela David – YMCA Fitness Instructor and Personal Trainer
Staying active over the busy Christmas season is one of the best gifts you can give yourself. Even a short workout can lift your mood, boost your energy, and keep you feeling strong and confident through all the festive chaos. It also helps balance out the extra treats and disrupted routines that come with Christmas. Keep moving now, and you’ll enter the new year already winning.
To help you stay committed to your wellbeing this season, I’ve put together a simple but effective 12-move workout programme you can do at home or in the gym. These exercises are accessible for all levels and can be done with or without weights. If you want to see improvements over the next few weeks, gradually increase your weights or reps, and repeat this routine 2–3 times per week for the next 3–4 weeks.
You can also watch the full workout video on our Facebook or Instagram pages.
🎄 Warm-Up (3 exercises) 3–5 minutes
Start by preparing your muscles and joints for movement. Take your time and breathe through each stretch.
1. Hip Rotations
Open up your hip joints, loosen tightness from sitting, and get your lower body ready to move.
2. Shoulder, Arm & Back Stretch
Gently stretch through your upper body to increase mobility and reduce tension.
3. Hamstring Stretch
Warm up the backs of your legs and improve flexibility before you start the main workout.
🎁 Main Workout (6 exercises) Repeat 2–3 times for a full 30–45 minute session
These six movements target your whole body, helping you build strength, stability, and stamina.
4. Squat & Press
A fantastic full-body move combining legs, glutes and shoulders. Add light dumbbells for an extra challenge.
5. Lunge & Fly
A great way to strengthen your legs while working on balance and activating your chest and shoulder muscles.
6. Deadlift
Strengthens your hamstrings, glutes and lower back. Perfect with a kettlebell or dumbbells, but can also be done bodyweight.
7. Press-Up on Knees
Build upper-body strength safely and effectively. Keep your core activated throughout.
8. Kettlebell Swings
An excellent power move for your glutes, hips and core — and a great way to get your heart rate up.
9. Slow Climbers
A controlled plank-based movement that builds core strength and stability.
Repeat these six exercises 2–3 times for a well-rounded festive workout.
❄️ Cool Down (3 exercises) 3–5 minutes
Finish strong by slowing your heart rate and lengthening your muscles.
10. Back & Chest Stretch
Open through the chest and gently release any tension in your upper back.
11. Lower Body: Quads & Hamstring Stretch
Loosen the major muscle groups used during the workout to support recovery.
12. Upper Body: Delts & Triceps Stretch
Stretch out the shoulders and arms to improve flexibility and reduce tightness.
Stay Committed This Christmas
This simple 12-move programme will help you stay active, confident and energised throughout the festive season. Whether you’re training in one of our YMCA gyms or squeezing in a session at home, this routine gives you structure and guidance so you know exactly what to do.
Remember, these exercises can be done without weights, but adding resistance over time will help you feel stronger and see more progress. Stick with it for the next 3–4 weeks, and you’ll head into the new year already feeling like your best self.
Watch the full workout on our Facebook or Instagram to follow along!
Let’s keep moving this Christmas — you’ve got this.
Pam 💛