Waking up feeling full, bloated and sluggish is almost inevitable on Boxing Day.
You probably lived your best life yesterday, eating way more than you normally would, and now you might be feeling a little worse for wear.
Working out might be the last thing you feel like doing right now, but the right kind of work out can actually make you feel so much better.
We asked personal trainer and fitness influencer Stef Fit, the founder of the WeGLOW app, to create a bespoke, gentle workout that is perfect for Boxing Day. And don’t worry – you don;t have to jump around.
Boxing Day gentle energising home workout
Circuit 1
2 rounds
(1 minute per exercise)
Walk outs
Begin by standing tall with feet shoulder-width apart.
Bend over from the hips and touch the floor with your palms flat on the floor.
Keep your legs straight as you walk your hands as far forward as you can until you are in a high plank position.
Keep your core braced throughout and do not let your hips drop. Pause in this position and then reverse the movement by moving your hands back towards your feet until you are once again standing tall.
Continue for the required time.
Bodyweight squats
Stand with your feet shoulder-width apart with a flat back and your core braced.
Keeping your chest up, bend at the knees and drive your hips back and down like you’re sitting on a chair.
You can simultaneously bring your arms up and out in front of you to provide a counter-balance.
Lower slowly with control until your thighs are parallel to the floor, inhaling as you do so.
Pause at the bottom, then extend your legs and drive your hips forward to return to the start position, exhaling as you do so.
Zombie sit-ups
Lie face up, with your back flat on an exercise mat and your legs extended out in front of you about hip-width apart and your arms extended behind your head. This is your start position.
Proceed to lift your torso from the floor, keeping your arms extended overhead, until you’re in a seated position with your torso and arms at a 90 degree angle to your legs.
Hold for a moment at this top position.
Lower back down with control to the start position. Repeat for the required time.
Circuit 2
2 rounds
(1 minute per exercise, rest if needed between exercises)
Tricep dips
Sit on a chair with your hands either side of your hips, gripping the edge of the chair firmly.
Lift up onto your hands, bring your hips forward and extend your legs out in front of you until they are straight.
Keep your elbows tucked in close your body as you bend them and lower your hips down.
Keep your core braced throughout, your shoulders down and your hips close to the bench. Inhale as you lower.
Pause and then push back up until your arms are fully extended again, but be sure not to lock your elbows. Exhale as you do so.
Repeat for the required time.
Reverse bodyweight lunges
Stand tall with your core braced and a flat back. This is your start position.
Take a big step backward with your left leg and bend at the knee, slowly lowering your body until your front knee is bent at least 90 degrees, whilst your rear knee should be hovering just off the floor. Inhale as you do so.
Keep your torso upright the entire time and look forward. Pause at the bottom of the movement, then extend your knee as you push off from your left foot to move forward and return to the start position.
Repeat on the other leg.
Continue to alternate legs until the time is completed.
Plank shoulder taps (bear position)
Come into an all-fours position on an exercise mat with your hands directly under your shoulders and your knees directly under your hips.
Lift your knees so they hover a few inches off the floor. This is your start position.
Maintaining a braced core and neutral spine, lift your left hand on the floor and reach across to tap your right shoulder.
Return the left hand back to the floor and repeat the same movement with your right hand.
Perform this alternating movement for the required time.
Cooldown and stretch
2 rounds
(30-60 seconds per stretch)
Couch stretch
Start by standing facing away from a wall.
Come into a half-kneeling position with your right leg elevated and a 90-degree angle at the knee.
Place your left knee a few inches away from the wall with your foot pointing straight up and resting against the wall. Be sure to keep the left thigh in line with your body and shin.
Bring your torso upright and tuck your pelvis forward. You should feel a deep stretch in your quad and hip flexor.
If the stretch is too intense increase the distance between the wall and your back knee. The more flexible you are the closer your back knee should be able to get to the wall whilst still maintaining a fully upright position and neutral spine.
Hold for the recommended amount of time and then repeat on the other side.
Pigeon stretch
Come into an all-fours position on an exercise mat with your hands directly under your shoulders and your knees directly under your hips.
Lift your knees as if going into a high plank position and then bring your left leg up and place it on the floor in front of you, bent at the knee. Keep your other leg extended directly behind you.
Adjust the bend in your knee from anywhere between 45 to 90 degrees depending on your flexibility. Choose a position that allows you to keep your hips level and stacked directly over your legs.
Hinge from the hips and lean forward over your front leg. You should feel a deep stretch in your hip and glutes.
Hold for the recommended amount of time, then repeat on the other side.
Prone chest stretch
Lie face down on an exercise mat with your legs extended directly behind you and forehead in contact with the floor.
Extend your left arm out to your side so it’s level with your shoulder. Bring your right hand to rest level with your chest, resting on your fingertips. This is your start position.
Keeping your right hand in contact with the floor, gently lift your right leg and hip off the floor, bending your knee and bringing your foot to rest flat on the ground on the other side of you.
Hold this position and feel the stretch in your chest.
Hold for the recommended amount of time and then perform on the other side.
Child’s pose with lat stretch
Come to a kneeling position on an exercise mat with your knees wide, but keeping your feet together.
Lean your torso forward towards the floor and extend your arms out directly in front of you, with your palms facing down.
Try to keep your feet in contact with your glutes whilst extending your arms as far forward as possible.
Reach your arms across to your right side, keeping your hands on the floor and then press your hips back slightly. You should feel a deep stretch along your left side.
Repeat the same movement on the opposite side.
Repeat this sequence of movements for the recommended amount of time.
Do you have any fitness tips to share? We want to hear from you.
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