The holidays are busy. Between shopping, cooking, concerts, school events, travel, and trying to rest somewhere in between—it’s easy for movement to slide straight off the priority list.
But here’s the truth I want you to hear loud and clear:
Even short workouts count.
You don’t have to wait until January.
And you definitely don’t have to do it perfectly for it to matter.
This holiday workout for beginners is designed to be:
- Short
- Gentle but effective
- Done right from your living room
- And focused on strength you can actually use in daily life
Whether you’re brand new to exercise, getting back into it, or just overwhelmed right now—this is for you.
Why Resistance Bands Are Perfect for Holiday Workouts
If you have a set of resistance bands at home—amazing. If not, they’re one of the best low-cost, low-clutter fitness tools you can buy.
Here’s why I love them so much (especially for beginners):
- Affordable – no expensive equipment needed
- Easy to store – toss them in a drawer
- Low impact on joints – great for sensitive knees, hips, shoulders
- Full-body strength training – you can train every major muscle group
- Beginner-friendly – you control the tension and pace
They also make it much easier to build confidence with strength training before moving to heavier weights.
Your 20-Minute Holiday Workout for Beginners (Using Bands)
This is a simple, full-body workout using just 5 movements:
- Rows
- Chest Press
- Squats
- Deadlifts
- Lateral Raises
How to Do This Workout
- Perform 2–3 rounds
- 10–12 reps of each exercise
- Rest 30–60 seconds between movements
- Move at a pace that feels steady and controlled
1. Band Rows – For Back & Posture
Muscles worked: Upper back, shoulders, arms
Why it matters: Helps improve posture and balance out all that sitting and phone scrolling.
How to do it:
Anchor your band in front of you, or sit with the band around your feet. Pull elbows back, squeezing your shoulder blades together. Control the movement both ways.
2. Band Chest Press – For Chest & Arms
Muscles worked: Chest, shoulders, triceps
Why it matters: Makes everyday pushing movements (doors, carts, getting up from the floor) easier.
How to do it:
Band anchored behind you, or lie down with band around your back. Press arms forward like you’re giving a strong hug.
3. Squats – For Legs & Glutes
Muscles worked: Thighs, hips, glutes
Why it matters: Squats help with sitting, standing, stairs, and carrying things.
How to do it:
Stand on your band and hold it for support, or put a mini band around your thighs. Sit back like you’re lowering into a chair, then stand tall.
4. Band Deadlifts – For Backside Strength
Muscles worked: Hamstrings, glutes, lower back
Why it matters: Strengthens the muscles you need for lifting and protecting your back.
How to do it:
Stand on the band, hinge at the hips with a soft bend in your knees, then stand tall by squeezing your glutes.
5. Lateral Raises – For Shoulders
Muscles worked: Side shoulders
Why it matters: Helps with reaching, lifting, and shoulder stability.
How to do it:
Stand on your band, lift arms out to the sides with control. Keep shoulders relaxed.
You Don’t Have to “Go Hard” for This to Work
This workout isn’t about burning yourself out or earning your holiday meals.
It’s about:
- Keeping your body moving
- Staying connected to your strength
- Supporting your joints and energy
- And proving to yourself that you don’t have to stop just because life is busy
Even 15–20 minutes, once or twice a week, is meaningful.
You’re not starting over in January—you’re already in motion.
Ready for More Support? Join Begin With Bands
If you loved this workout and want simple, guided structure without overwhelm, my Begin With Bands program might be perfect for you.
It’s a 4-week beginner-friendly strength program designed for:
- Women who feel intimidated by fitness
- Those with chronic pain, past injuries, or mobility concerns
- Anyone who wants to build strength gently, at home
Short workouts.
Clear coaching.
No diet talk.
No pressure.
Just sustainable strength.
👉 Join Begin With Bands here:
https://radiantvitality.ca/begin-with-bands/
Radiant Vitality – Kim Hagle
Body Positive Personal Trainer for Women Over 40. Located in Goderich, ON and serving clients online throughout North America
Check Out Our Latest Posts
-
I’m Scared to Go to the Gym Because of My Size
If you’ve ever typed “I’m scared to go to the gym because of my size” into a search bar at midnight, this post is for you. I’m not going to tell you to push past your fear or give you a pep talk about confidence. I’m going to tell you something the fitness industry has…
-
How to Be Consistent with Exercise (Without Burning Out or Starting Over)
If you’ve been trying to figure out how to be consistent with exercise, and feeling like you’re the only one who can’t seem to make it work, this is for you. Not because you need more motivation or a stricter plan. But because after 15 years as a personal trainer, I can tell you with…
-
What Is a Non-Scale Victory and Are They Accurate?
What is a non-scale victory, and are NSVs helping or hurting your motivation? Discover a weight-neutral approach to tracking real fitness progress.
0 Comments