No-Gym Holiday Workout for When You Can Barely Move

The holidays can be a busy time, filled with travel, family, friends, parties, and feasts. This holiday workout will help keep you in tip top shape!

While it’s easy to slack off on our fitness goals during this time of the year, we’ve got the perfect routine to help you stay on track. You don’t even have to leave the comfort of your bedroom.

Keep in mind, however, that this holiday workout isn’t designed to crush calories and get you super shredded. The goal here is to keep you active when it’s difficult to maintain your normal workout routine. These exercises are meant to be compatible with the holiday hustle and bustle, and are an easy way to stay in shape when you’re feeling drained from all the get-togethers and traveling.

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This workout trains your whole body and is easy to follow, whether you’re at grandma’s house, in a hotel room, or just staying at home this holiday season.

To complete this holiday workout:

• The only equipment you need is one pillow and an exercise mat.
• Complete the given reps of each exercise, resting 30 seconds between exercises.
• Beginner: Complete 1 round.
• Advanced: Complete 3 rounds, taking 1-2 minute rests between each round.

Get Up Lunges | 5 reps per side, alternating

The Get Up Lunges is a functional exercise that mimics every day movements like standing up. You’ll be working your legs and butt with this move.

Start in a kneeling position.

Tuck your toes behind you, straighten up your chest and tighten your core.

Place both hands on your hips.

Bring one leg out in front of you, forming a 90-degree bend in your knee and planting that front heel onto the ground.

Press your weight into the front heel and lift to a standing position, keeping both feet where they are. Now lower back down and replace that front foot to return to your kneeling position.

Switch to the other side and repeat.

FOCUS: Butt and legs

Pillow Squeeze Sit-Ups | 12 reps

Having a soft object between your hands to squeeze isometrically works your chest, shoulders, arms, and abs. Squeezing the pillow also helps keep your form straighter, and your abs work harder since there’s no momentum from swinging arms to help.

Start by sitting on the floor with your feet on the ground and knees bent.

Grab a pillow and use your palms to squeeze it.

You’ll instantly feel your upper body start to work.

Now sit all the way up, reaching that pillow just past your knees and contracting your abs.

Slowly roll back to the starting position, just touching your shoulders to the floor but not resting.

Your arms should remain at a perpendicular position to your chest.

PS: Keep squeezing that pillow!

FOCUS: Chest, arms, shoulders, abs

Pillow Hamstring Curls | 15 reps

This time, squeezing the pillow between your feet engages your adductor muscles (inner thighs) to help tone and strengthen the inside of your legs. Plus, leg curls are great for lifting the booty.

Start by laying belly down in the sphinx position, propped up on your elbows.

Grab the pillow between your feet and keep your toes pointed.

Squeeze the pillow and feel your legs tighten.
Now lift your ankles and knees slightly off the floor and curl the pillow towards your butt. Keep squeezing the pillow and lower down to straighten your legs fully.

Exhale each time you curl the pillow towards you and inhale as you lower it.

FOCUS: Butt and hamstrings

Superman Push-Ups | 10 reps

Want an easy way to work all of your back muscles, glutes, arms, shoulders, chest and core? Superman push-ups target every muscle in your body and are simple to do.

Start by lying belly down on the floor.

Reach your arms in front of you, and then lift your arms, head and chest off the floor. At the same time, lift your legs and point your toes.

Flex every muscle in your backside.

Next, place your hands underneath your shoulders and tuck your toes.

Press up to a full push-up position, tighten your core and flex your arms.

Lower back down with control and then repeat.

FOCUS: Every muscle in your body!

Pillow Squeeze Knee Pull-Ins | 10 reps

Want to work those lower abs? Try this easy variation that helps tone your inner thighs as well.

Start propped up and laying back on your elbows with your legs stretched out.

Grab the pillow between your feet, keeping your toes pointed.

Crunch, bringing your knees in as far as you can towards your chest, exhale all the air and tighten your abs.
Next, extend your legs out straight at a 45-degree angle upwards. The lower the leg position, the more you’ll feel it in those lower abs.

Keep squeezing the pillow with your feet to keep the legs fired up.

FOCUS: Lower abs and inner thighs

(Your Next Workout: The Sculpting Butt and Thigh Workout You Can Do Anywhere)