Healthy for the Holidays Fitness Plan: Total-Body Training

Jessica Smith
by Jessica Smith
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Healthy for the Holidays Fitness Plan: Total-Body Training

Welcome to Day 2: Healthy for the Holidays!

Your Day 2 workout is a total-body strength-training session that uses one of my favorite pieces of portable, inexpensive gym equipment — a resistance band!  If you’re traveling for the holidays, toss your band in your suitcase. This routine is tailor-made for a small space in your hotel or at home. If you don’t have a band, feel free to use dumbbells instead.

In our workout video below, we’ll focus on multimuscle moves that help keep your heart rate elevated to make the most of of this short but sweaty session. I’ll show you options throughout the workout so you can make it work for you and adjust to your current fitness level as needed.

Prefer to do your own routine? Schedule 15–20 minutes of your favorite total-body strength training, and check in with us in the comments below or on social media once you are done.

Today’s Healthy for the Holidays Tip: Sleep!

Rest up to keep your immune system strong, your energy high and even fend off those holiday treat-induced sugar cravings. While it can be easier said than done sometimes, it is possible to improve your nightly sleep habits. Check out these five expert tips for getting more quality sleep.

Let me help you fit in fitness 10 minutes at a time with my brand new “Walk On: 10 Minute Quick Walk Mix!” This at-home exercise program features cardio, strength and flexibility routines that work with even the busiest of schedules.

Day 2: Total-Body Workout

This workout can be logged as “CIRCUIT TRAINING, GENERAL” in your MyFitnessPal app.

Tell us when you’ve completed today’s workout. Share it in the comments below, or tag us in your check-ins @MyFitnessPal so we can cheer you on!

More Healthy for the Holidays Workouts

> Join Our Healthy for the Holidays Fitness Plan
> Day 1: Cardio
> Day 3: A.B.S. (Abs, Back + Stability)

About the Author

Jessica Smith
Jessica Smith

As someone who struggled to lose weight for years, Jessica found that the key to her own 40-pound weight loss was making small, healthy lifestyle changes that led to big, lasting results. Now, as a certified wellcoach, fitness instructor and personal trainer, she has spent the last 15 years helping students and clients reach their goals in New York City, Los Angeles and Miami. She now reaches millions online through her YouTube Channel and home exercise DVD series. Please visit to learn more about her fun, results-driven programs for all levels of exercisers.


25 responses to “Healthy for the Holidays Fitness Plan: Total-Body Training”

  1. Avatar jessicasmithtv says:

    How is it going so far team? How did your Day 2 workout go? Share with us in the comments below and let’s help keep each other accountable 🙂

  2. Avatar De-anne says:

    Not good :(. Been sick the past two days hoping to start tomorrow and double up on the days I missed.

    • Avatar jessicasmithtv says:

      Sorry to hear you arent feeling well! Please take the time you need to rest and fully recover before jumping back in to exercise. We will be here for you as soon as you feel 100% again 🙂

  3. Avatar Maggie David says:

    Going to yoga tonight, but might try to work this in tomorrow morning during nap time!

  4. Avatar Linda Williams says:

    Used 5#… building my strength back. Fat 2 lose Muscle 2 gain! These short workouts are perfect for me as I build my endurance post surgery.

  5. Avatar Wendy says:

    Thanks, Jessica! Great resistance band workout in a short amount of time! I worked an 11 hour day, but I’m committed to exercising daily even on crazy days like this!

    • Avatar jessicasmithtv says:

      Way to go Wendy! Thanks for sharing your time and energy with us today even after such a long work day.. great job! Please keep up the awesome work you are doing taking care of your body and your health 🙂

  6. Avatar D Marion Johnson says:

    Thanks for this with the modifications as needed. I had a laparoscopic knee surgery 15 days ago. Doc said I could start working out again. It has been a while, as my knee has been hurting with a torn meniscus. But this workout with 1# weights was a good place to start.

  7. Avatar Kylee says:

    Day 2 done. I didn’t have the resistance bands but raided my sewing kit where I had some wide elastic. Made it work for me :). Enjoyed this new type of workout (for me). Now resistance band is on my Christmas wish list.

  8. Avatar Laura Gamudi says:

    Day 2 completed with dumbbells instead of resistance band

  9. Avatar Marsha1204 says:

    Day 2 done. Half resistance band, half Dumbbells. Didn’t burn as many calories as yesterday. I’ll make it up doing Body Beast Bulk Chest later! Loving this workout because it’s low impact and, so far, no floor work. I can’t get up and down easily due to hip replacement.

  10. Avatar marstar99 says:

    Done and done 🙂

  11. Avatar Jaana Holm says:

    I’m in!

  12. Avatar laura52 says:

    Thank you again Jessica for keeping us accountable. I’m definitely in and did Day 1 & Day 2. I am so glad you used the resistance band as I have been forbidden to use weights anymore due to a herniated disc and Degenerative Disc Disease. I look forward to hearing that ping on my iPad that you have added Day 3. 😀

  13. Avatar Candy Harbin says:

    Day 2 done! I just stumbled upon this workout after posting my lunch in the MyFitnessPal app. Jessica you have such a peaceful tone while guiding us through exercises with the band. I didn’t realize that you could do so much with the band. I work from home and keep the bands, a exercise ball, and a set of free weights in here to stretch every couple hours throughout the day. Now that I have found you, I will be sticking with you! You do a great job of reminding us of proper positioning and posture. You are also very encouraging without being demanding or yelling. Your videos are very professional and your music is very well selected. Great job! Looking forward to Day 3 tomorrow during my lunch!

  14. Avatar Amber says:

    Just finished day 2 . I added my 1 mile walk video with Leslie Sansone after I was through. Feels good. Thanks

  15. Avatar LMacbeth says:

    Did day 2 this morning. Already feeling sore. 🙂

  16. Avatar Cristiana says:

    From Italy,
    Day2 is done!

  17. Avatar Deanna says:

    Done day two. I used weights instead of the band. Great workout.

  18. Avatar Patti Haraldsen says:

    Day 2 done.

  19. Avatar LPD says:

    Day one DONE yesterday…Really challanging…felt great…walked 12432 steps as well!

  20. Avatar Patti Haraldsen says:

    Day 2 week 2 done.

  21. Avatar Rhonda Swaffer Everett says:

    I love that healthy for the holidays fitness plan!

  22. Avatar Liz c says:

    Great video and workout! The twenty minutes flew by quickly! Thanks for making it doable!

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