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A Quick & Effective Workout for the Holidays

The holiday season is a popular time for regular schedules, particularly workouts schedules, to get derailed. Just add in a global pandemic and stress about figuring out a safe way to celebrate and see loved ones! While in the “before COVID times” you might have visited gyms in different cities, that may be particularly challenging this year. Instead, check out this quick but effective workout that you can perform using just a few tools!

All you need is a band and a ball!

For the band, I like to use a light Jump Stretch Band which is a big circle (pictured below). You could also use a theraband, a small circle band or a band with handles. You just have to get creative with it!

For the mobility ball, I use Yoga Tune Up Balls (pictured below). A lacrosse ball is an option for more intensity or use a tennis ball for less intensity.

** This is not designed to diagnose or treat any medical condition. If you have not been exercising regularly, please consult your doctor before trying this workout. If something hurts, don’t keep doing it. Search for a Doctor of Physical Therapy in your area! **

Click the exercise names for videos! If you are familiar with the names, it will take you about 20 minutes. If you need to watch each video, allow 35-40 minutes.

"The Spectrum Special"

Warm Up

2 rounds-

12 Band Pull Aparts

20 X Band Side Steps each direction


1 min/side Pigeon Opener

1 min/side Hip Flexor Opener with tilt


30 seconds on, 30 seconds off for 12 minutes

Squat- air squat, sit and stand to a chair, hold a weight at your chest if you’re experienced

Plank Toe Taps

Bent Banded Row


Cool Down/Soft Tissue

1 min Lateral Hip soft tissue with ball

1 min Upper Trap soft tissue with ball

Workout Explanation:

For the warm up, you will perform 2 rounds which will look like this: 12 band pull aparts, 20 side steps, 12 band pull aparts, 20 side steps, complete!

Be sure to perform the next two mobilizations on each side.

The “work" portion is 30 seconds of work, 30 seconds of rest for 12 minutes. Set a clock on your smart device that beeps every 30 seconds or have a running clock visible.

First 30 seconds, perform squats. Move at a pace that you feel is challenging but controlled and modify the movement easier or harder depending on your experience.

Rest 30 seconds

Second 30 seconds perform plank toe taps. If adding the toe tap is hard, just hold a plank which you can also modify to your knees and forearms as needed.

Rest 30 seconds

Next 30 seconds, perform a bent banded row. Please watch the video to see my body set up! If you desire or just have it available, dumbbells or kettlebells could be used here instead of a band.

Rest 30 seconds

Then 30 seconds of deadbug. Again, please watch the video! If the movement is too hard to keep your back down, then just hold the static position.

Rest 30 seconds

(( By now, 4 minutes have passed. That is one round. So after these 30 seconds of rest, start back at the top! ))

When the clock reaches 12 minutes, you should have rotated through the list 3 times.

Nice job! You are finished!

Don’t skip the last two pieces of the cool down. Mobility ball work is like getting a deep tissue massage, it feels great!

And then finally, go EAT and enjoy your holiday!


How did it go? Please let us know by dropping a comment below!

Have a wonderful and safe holiday season,

Dr. Jackie

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