Christmas workout: Fit in the living room with 13 exercises!

Why wait until January for a workout? With these 13 effective exercises and our Christmas workout, you can get fit in your living room right now.

By mid-January at the latest, we all want to get rid of our Christmas fat. We have diligently built up our winter fat with cookies, cocoa and other sweet delicacies.

If you continue like this until the end of the year, it will be especially difficult for you to throw the excess kilos overboard.

So why not start now? Our Christmas workout will get you fit for the holidays and the new year.

Yeah yeah, we hear you already: Now that it's so stressful to train? When do you think it's going to work out? I'm so stressed, I'd rather lie down on the sofa.

But unfortunately these are bad excuses :) Because the best stress killer is a quick workout. You build muscle, slim your belly and reduce stress. Sounds good, doesn't it?

Attention: This is what happens when you don't move enough!

What distinguishes the Christmas workout from a normal workout

In this training we have deliberately packed only exercises that you can fast can learn. You need little space for it and you can easily use them In the living room make

Another advantage is that our Christmas workout consists only of exercises that after a few repetitions already very effective are.

So perfect for the stressful time before the holidays :)

9 reasons why sport helps against stress

What you need to know about our holiday training

If you've been trading exercise mats for cookies for a while now, you're going to have a decent Muscle soreness you get. You should see this as an incentive to continue.

To get fit in the new year, you need to do this workout 5 times a week. Plan 15 minutes for each workout. Our recommendation for your workout breaks: Saturday and Wednesday.

Training with body weight: the best exercises + tips

You can do your Christmas workout regardless of time or place. It's best to decide on a time and try to stick to it.

By the way, you exercise very regularly if you get it over with right after you get up. Not a fan of morning exercise? Then you should read this: "Early morning exercise: how to become a fan of working out in the morning."

You do each exercise for exactly 30 seconds. After that you have 10 seconds to get ready for the next exercise. There are no breaks.

What you need for our Christmas workout

A training mat
Training shoes
Sportswear
A timer
A Tail cap for motivation ;)

With our Christmas workout and simple exercises for the living room, it's best to start today.

The 13 most effective exercises for your Christmas workout

Do 12 repetitions of each exercise and 3 passes.

Warm up: Jumping jack

Warm up with the jumping jack exercise for 30 seconds. Make sure your body is tense and your legs and arms are straight.

15 simple warm up exercises

For the crack butt

You start in the quadruped stance.
Place your arms under your shoulders and your knees under your hips.
Lift the right leg and angle it as shown in the photo.
Now lift the leg up about 15 cm and lower it again.
The right angle of the leg is always maintained.
Do not forget: Tighten your belly!

For professionals: If that's too easy, grab a weight cuff and attach it to your ankle.

How to lose weight on the thigh

For the whole body: push-ups

Now it becomes really strenuous. Those who can, can of course also do real push-ups. We have chosen a variant for beginners. But that's enough for the full belly all the time.

Kneel on the exercise mat.
Put your hands under your shoulders.
Tighten the abdomen and buttocks.
Bend your elbows and let yourself tilt forward.
Push yourself back up with the strength of your arms.
Important: Tighten the abdomen!

You don't know how to do push-ups correctly? Then you will be interested in this: "Push-ups for women: How to succeed push-ups for beginners"

For the abdomen: abdominal press

Now it's getting exhausting for the full belly. But the abdominal muscles must now serve!

Lie on your back, bend your legs and start to straighten up.
Use your abdominal muscles while doing this.
Beginners can stretch the arms forward. Professionals place the palms on the head or chest.
When you go backwards, do not rest your head on the training mat. 5 centimeters in front of it, straighten up again.

These are the most effective abdominal exercises!

For the belly: Russian Twist

You need a weight for this exercise. You don't have to have a dumbbell or kettlebell, you can just take 1 kg of flour.

Sit down on the exercise mat.
Grab your weight.
Lift your legs off the mat and lean back slightly.
Now lift the weight alternately from the left side to the right.
Important: The legs remain in the air and the weight is never put down.

The best exercises for the crack buttocks

For abdomen legs buttocks: Plank

Classics can not be missing at Christmas, of course. Like the Christmas tree on December 24, you can't do without Planks.

Lie on your stomach while supporting yourself with your elbows and toes.
Make sure your back is fully extended.
Tighten your buttocks and hold the position for 30 seconds.
Professionals can alternately lift the left and right leg as high as possible and fully extended.

Do you already know the best Plank variations?

For the buttocks: Squats

Crack your butt? Squats should not be missing in any workout. You strengthen the thighs and buttocks.

Stand up straight. Open your legs about shoulder width. The tips of the toes point forward.
Start with squats by bringing your butt up to the level of your knees.
It is important that your knees never rise above the tips of your toes.
You can either extend your arms forward or cross them in front of your chest.

Do you already know this ingenious belly legs butt training plan?

For the arms: triceps dips

For this exercise from our Christmas workout you need a coffee table or an armchair. With it you can quickly get rid of elbows!

Stand with your back to the object.
Put down your palms. The fingers point towards you.
Your legs are bent.
Lower your butt until you almost touch the floor. Then raise it again until your arms are stretched through.

10 effective triceps exercises

For arms, legs and abdomen: lateral plank right

This exercise will give you more stability in your torso. It strengthens your lateral abdominal muscles.

Start in lateral position.
Your legs are closed and firmly stretched.
Support yourself on your right forearm.
The elbow is directly under your shoulder.
Support your feet and forearm and lift your pelvis. Hip, head and feet form a line.
Hold this position for 30 seconds and do 3 repetitions. After that: change sides

For the buttocks and inner thighs: pull up the knees

Strengthen your inner thighs, butt and sense of balance with this simple exercise.

You start in an upright position.
Place your arms on your hips and lift your right leg sideways as shown in the first photo. Important: Bend the standing leg slightly!
The upper body remains upright during this exercise and does not move with it.
Return the leg and then raise the knee to hip level.
Lower the leg again and start from the beginning.

For the buttocks and legs: Lunge

And up we go again for the legs and buttocks. And a little sense of balance.

Stand upright and hip-width apart.
Tighten your abdominal muscles. With your left leg, take a wide step backward and inhale. Lower and upper legs form a 90° angle.
As you exhale, push back with your heel. Then you are in the starting position.
Put the legs together again and take another step backwards. First do all the repetitions with the left leg, then comes the right leg.

Too boring? Try these 9 lunge variations!

For the belly

And because you've probably been snacking on lots of cookies again, here's another exercise against your Christmas belly.

Sit down, stretch your back and legs.
Lean back slightly.
Lift your legs off the floor and pull them alternately toward your chest.
If you find it difficult to keep your balance, simply hold your arms at your sides. But of course in the air!

Round 2:

Hop, hop - start again from the beginning. Now your muscles are really warm. You should keep the sequence.

Our conclusion

A good workout doesn't have to take forever. The Christmas workout is fast, you don't need much space and all the important muscles are used evenly.

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