A Quick & Festive 15-Minute Christmas Break Workout
The holidays are here—which means joy, excitement, family time… and schedules that suddenly feel extra full. Between school breaks, travel plans, and all the merry chaos, it can be hard to carve out time for yourself. But taking even 15 minutes to move your body can boost your energy, support your pelvic floor, and help you feel grounded during this busy season.
This no-equipment Christmas Break EMOM Workout is simple, effective, and easy to do anywhere—your living room, basement, or even a hotel room. It’s the perfect way to squeeze in some movement while still staying present for the magic of the season.
Take a deep breath, find a little space, and let’s move together. 🎄✨
🎅 What Is an EMOM Workout?
EMOM = Every Minute On the Minute
It’s a fun and efficient structure that keeps you moving without feeling overwhelming.
Here’s how to do it:
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Set a timer for 15 minutes
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Perform 1 exercise at the start of each minute
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Add weight only if you want to
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Rest with the time remaining in that minute
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Complete the 4-exercise circuit three times
Fast, doable, and full-body—perfect for busy moms and anyone wanting a quick reset.
Exercise 1: Bear Plank
Focus: Deep Core + Pelvic Floor Coordination
The bear plank helps you connect your breath, core, and pelvic floor—building strength from the inside out.
How to do it:
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Hands under shoulders, knees under hips
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Inhale to soften your belly and pelvic floor
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Exhale to lift knees 1–2 inches off the floor
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Hug lower abs gently toward your spine
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Slow, controlled breathing for 1 minute
Exercise 2: Deadlift
Focus: Glute Support for Pelvic Floor
Deadlifts build strong, supportive glutes—essential partners for your pelvic floor.
How to do it:
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Hinge at the hips with pelvis level
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Inhale as you lower
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Exhale as you stand and squeeze glutes
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Perform 12 slow, controlled reps per side
Exercise 3: Bird Dog Row
Focus: Core Stability + Coordination
This move challenges your whole trunk to stay steady, improving cross-body connection and pelvic stability.
How to do it:
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Start on hands and knees
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Extend one leg back
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Row with the opposite arm
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Keep your trunk steady
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Perform 12 slow reps each side
Exercise 4: Squat
Focus: Posterior Chain Strength
A classic movement that targets the glutes, hamstrings, and core.
How to do it:
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Stand with feet hip-width apart
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Add weight if comfortable
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Sit back as if lowering into a chair
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Keep weight evenly across your feet
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Exhale as you stand
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Perform 8–12 reps
You did it! Keep this workout handy and share it with a friend who could use a little pelvic floor love this season. The holidays can be a whirlwind, but taking a few minutes for yourself makes a world of difference. You deserve to feel strong, supported, and cared for—during the holidays and every day. If you’d like help modifying these exercises or tailoring them to your postpartum, pelvic floor, or perimenopause needs, our team is always here to support you!
