Muscle & Fitness

Stay Consistent Through the Holidays

Curated By Ebenezer Samuel, C.S.C.S.

For many reasons, as the year winds down, we find ourselves with less and less time (and sometimes, interest) for our workouts. And yes, it’s fine to relax just a bit in late December.

Just don’t completely abandon all your fitness, though. Instead, master the fitness “snack.” Turns out just a few minutes (think: 5 to 7 minutes) of movement a day can kickstart your body, creating blood flow, burning a few calories, and maybe even improving your mood too. This minimum-time approach isn’t your ticket to action-hero-jacked, but it is a perfect way to keep yourself moving as we head into 2024.

Just choose one of the moves below at least once a day. Set a timer for 6 minutes, then do reps of that move until time’s up. It’s simple and effective – and will have you ready for a big 2024.


Pushup to T Superman

Pushup to T Superman

Think of this one as anytime-anywhere, one-stop shopping for your upper body. Do a pushup, but instead of stopping with your chest an inch from the ground, lower down all the way.

Then shift your arms out to the sides (forming a “T” with your body), squeeze your shoulder blades, and lift your hands off the ground. Pause, then push up. Do reps for 40 seconds, then rest 20.


Reverse Lunge to Halo

Reverse Lunge to Halo

Here’s a total-body blast that’ll elevate your heart rate, too. Stand with your NÜOBELL (or a light backpack) at your chest, then step back into a reverse lunge, knee an inch off the ground.

Circle the dumbbell around your head, then return to standing. Repeat on the other side. Do reps for 50 seconds, then rest for 10 seconds.


Bear Plank Rear Delt Raise

Bear Plank Rear Delt Raise

This one is your ultimate posture-correcter, challenging your abs and mid-back muscles to help you instantly stand taller. You’ll get in bear plank position with a light NÜOBELL (or even a bottle of water) in your hand.

Keep your back flat as you raise the bell out, then lower. Do reps for 30 seconds on each side, then rest for 30 seconds.


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Ebenezer Samuel, C.S.C.S.

Ebenezer Samuel, C.S.C.S., is a certified trainer with more than 10 years of training experience. He’s logged training time with NFL athletes and track athletes.

His current training regimen includes weight training, HIIT conditioning, and yoga.

Ebenezer has had multiple prestigious positions including serving as a sports and tech columnist for the New York Daily News.

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