The Christmas Survival Workout: 20 Minutes You Can Do Between Movies & Mince Pies

🎄The Christmas Survival Workout

 20 Minutes You Can Do Between  

 Movies & Mince Pies



December hits and suddenly every day becomes a cosy blur of food, films, and forgetting what real trousers feel like. This isn’t a hardcore gym session — it’s a keep-yourself-alive-through-Christmas routine. A quick 20-minute circuit you can do in your living room, no equipment, no guilt, and absolutely no burpees (because it’s Christmas, not a punishment).

🎅 The 20-Minute Christmas Survival Workout

Format:
• 4 rounds
• 5 exercises
• 40 seconds work / 20 seconds rest
• Total time: ~20 minutes

Vibe: Warm, cosy, and just enough intensity to feel human again after three hours of The Grinch.

1️⃣ Gingerbread Squats (Legs & Glutes)

Sit back like you’re lowering into a tiny elf chair and stand back up with control.
Technique tip: Keep your knees in line with your toes and push through your heels.



2️⃣ Present Rows (Back & Biceps)

Use a backpack filled with books, or dumbbells if you have them and make sure you are squeezing your shoulder blades back.
Technique tip: Pull your elbows back, not up, to properly activate your upper back.



3️⃣ Snow Angel Push-Ups (Chest & Shoulders)

Do full push-ups or incline against the sofa if you want a friendlier version.
Technique tip: Keep your core tight so your hips don’t sag — maintain a straight line from shoulders to feet.



4️⃣ Reindeer Kickbacks (Core & Glutes)

On hands and knees, kick one leg up behind you like a festive donkey delivering gifts.
Technique tip: Focus on squeezing your glutes — don’t swing the leg or twist your back.



5️⃣ Jingle Bell Marches (Cardio & Core)

High knees but slow and controlled — imagine marching to the kitchen for cookies.
Technique tip: Lift your knees high while keeping your shoulders relaxed.



✨ Optional Bonus Round: The Christmas 

 Chaos Challenge

If you’re feeling bold, add this at the end:
• 1 minute max squats
• 1 minute push-ups
• 1 minute high knees
• 30 second plank hold

Only if you want to — this is NxtUpgrade, not bootcamp.

🎁 Why This Works (Even in December)

• Keeps momentum during a chaotic month
• Boosts mood during the dark winter days
• Helps digestion after… whatever that was you just ate
• Stops the “I’ll start again in January” spiral
• Makes you feel accomplished before the next movie starts

💡 NxtUpgrade Insight

Doing something beats doing nothing — especially in December. Your body doesn’t need perfection. It just needs movement.

⚡ NxtUpgrade Tip

Pick one Christmas movie you love.
Start the circuit when the opening credits roll.
Finish before the first hot chocolate.

20 minutes, minimal equipment, and you can still eat everything you want. That’s the whole point. December isn’t for discipline — it’s for balance.



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