The “holiday buffer” workout
Dec 05, 2025 2:41 am
Happy Thursday, !
One of the best gifts you can give yourself this season:
Making small deposits into your body’s healthy ‘bank’ account!
Every workout, solid night of sleep, or balanced meal adds to your balance.
Skip them too often, and you’re making withdrawals.
The more consistent your deposits, the stronger and more resilient you become, physically and mentally.
The best part: Research shows that even 20–30 minutes of strength training is enough to help you
So instead of starting from scratch in January, you’ll already have a solid foundation to build on.
Your Holiday Strength Plan:
This circuit uses something called peripheral heart action training to boost strength and metabolism in less time by alternating upper & lower body exercises.
How to do it:
Pick 5 moves from the list below.
Do 10–12 reps of each.
Move quickly between exercises.
Rest 60 seconds.
Repeat 3–4 rounds or time frame or 25–30 minutes total.
Sample Circuit:
🏋️Goblet Squats (lower body)
💪 Push-ups or Chest Press (upper body)
🏋️ Reverse Lunges (lower body)
💪 Bent-Over Rows (upper body)
🏋️ Glute Bridge or Hip Thrusts (lower body)
Your weekly strength game plan:
✅ 2 full-body PHA sessions
✅ 1 shorter 'express' session (3–4 moves, 15–20 min)
✅ Walks, yoga, ELDOA, or recovery on the other days
That’s it.
We invite you to attend our complimentary webinar on how to perform the “holiday buffer” workout on Saturday, December 6, 2025, at 5 PM EST at our Private Community Platform.
https://rsomaperformance.heightsplatform.com/discuss/r-soma-performance
Each session is a small deposit that keeps your body strong, your energy steady, and your metabolism humming, even when life gets busy or the holidays throw your routine off.
Your future self will thank you. 😉
Keep up the good work,
Coach Lu
Ludwight Rigueur, SMTh, SMTr, LMT, Qigong Instructor
Rigueur Soma Performance
w: https://rsomaperformance.com
Booking Page: shor.by/RSPbookPage
https://bookme.name/RSomaTransform
