How to Bounce Back After Holiday Weight Gain (without guilt) + A 20minute dumbbell only workout

ASKYE
Dec 22, 2024
8 min read

Updated: Mar 6

👉Alright, mama—let’s be real for a sec. If your post-holiday body feels a little… “squishier” than it did in November, you’re not alone. Between the cookies, cocktails, and the fact that your time was mostly spent juggling kids, cooking, and maybe squeezing in a quick nap (because #momlife), it’s no surprise that things got a little out of hand with the whole “healthy habits” situation. But don’t you dare go into full guilt mode—we’re not doing that in 2025.

👉Instead of stressing about the extra poundage, it’s time to bounce back. And not just any bounce-back—the guilt-free, fun, and manageable kind that won’t leave you feeling like you’re about to break into a sweat trying to make it to the gym between school drop-offs. So, to kick things off, I’ve got something special for you—a quick 20-minute dumbbell-only full-body workout you can do right at home.

👉Let’s set the tone for this bounce-back plan: fun, effective, and totally guilt-free. Ready? Let’s do this!

20-Minute Dumbbell-Only Full-Body Workout

First things first: You don’t need a lot of equipment, a ton of time, or even a fancy gym membership to get moving again. All you need are two dumbbells (or just one if you’re still easing back into it). Here’s a simple yet powerful workout that targets your entire body in just 20 minutes. Perfect for the busy mom who's got 100 things to do—but still wants to feel strong, confident, and energized.

Instructions:

Perform each exercise for 45 seconds.
Rest for 15 seconds between moves (or more if you need it, no shame here!).
After you complete all 5 exercises, take a 1-minute rest, then repeat the circuit 3 times for a full-body workout.
Dumbbell weight: Start light if you're getting back into it (5-10 lbs). You can always increase the weight once you’re comfortable.

The Moves:

Squat to Press (Targets: Legs, Core, Shoulders)
- Hold a dumbbell in each hand at shoulder height.
- Lower into a squat (keep your knees behind your toes).
- As you stand up, press the dumbbells overhead.
- Lower the dumbbells back to shoulders and repeat.
Tip: Keep your core tight and squeeze your glutes as you press upward!
Renegade Rows (Targets: Back, Core, Arms)
- In a plank position, hold a dumbbell in each hand.
- Row one dumbbell to your side, keeping your body stable (avoid twisting).
- Lower the dumbbell and repeat on the other side.
- Make sure to engage your core to prevent sagging in the lower back.
Tip: If planking feels too intense, drop your knees for support and keep your form tight.
Lunges with Bicep Curl (Targets: Legs, Arms)
- Hold a dumbbell in each hand with your arms fully extended by your sides.
- Step forward into a lunge position, bending both knees.
- As you lunge, curl the dumbbells toward your shoulders.
- Push back up to standing and repeat on the other leg.
Tip: Keep your front knee behind your toes and press through your front heel to activate your glutes.
Deadlifts (Targets: Hamstrings, Glutes, Lower Back)
- Stand with feet hip-width apart, holding dumbbells in front of your thighs.
- Keeping your legs straight (but not locked), hinge forward at the hips, lowering the dumbbells toward the floor.
- Squeeze your glutes as you stand up straight again.
Tip: Keep your back straight and don’t round your shoulders. You should feel this in your hamstrings and glutes.
Dumbbell Chest Press (Targets: Chest, Shoulders, Triceps)
- Lie on your back (either on the floor or a bench) with a dumbbell in each hand.
- Push the dumbbells straight up over your chest, elbows at 90 degrees.
- Slowly lower the dumbbells back to chest level and repeat.
Tip: Keep your feet flat on the floor and maintain control of the weights. Don't let them just "drop"!

Why This Routine Works (and Why You’ll Love It)

Okay, so why should you even bother with this quick workout? Because, life is busy, and we need things that don’t suck away every minute of our day but still deliver results. Here’s the deal:

Efficiency: You’ll target every major muscle group in just 20 minutes. It’s a quick hit of cardio, strength, and toning, all in one.
Strength Building: This routine will help you get stronger, increase your energy, and improve muscle tone. And as you get stronger, your confidence will follow.
Boosts Metabolism: The combination of dumbbells and full-body moves will rev up your metabolism, which means you’re still burning calories long after the workout ends.
No Equipment, No Problem: All you need are a pair of dumbbells (or even just one if you’re working with what you have).

And the best part? You don’t need a fancy gym to get it done. Do this right in your living room while your little one is playing, or even while watching your favorite show. Heck, you can even turn it into a fun dance party with your kids if that’s your vibe. Movement should feel fun, not like another chore.

So, How Do You Bounce Back After the Holidays (Without Guilt)?

Now that we’ve got your workout in check, let’s talk about the all-important bounce-back without guilt.

Start Slow: If you’ve been in holiday mode for a while (and let’s face it, we’ve all been there), don’t try to go from zero to hero overnight. Start small, like with this 20-minute dumbbell workout, and gradually increase the intensity and duration as you feel more comfortable.

Go ahead and pick 3 days a week that you can fit this 20minute home workout in your schedule and make sure to pencil it in on your calandar. That's the most IMPORTANT part. Consider this workout as an "appointment". Just as you wouldn't miss a dentist appointment if it was on your calandar, you shouldn't miss this appointment with yourself either.

Starting in the FIRST week of January, by fitting in 3 quick workouts you will ALREADY be on track to a REALISTIC fitness routine that you can stick to this year.
No Guilt Allowed: The holidays are a time for indulgence and fun, and any weight gain or changes are temporary. Give yourself permission to not be perfect—there’s no race here, just progress. You’re doing great, and a few extra pounds are not a reflection of your worth. Repeat after me: I am enough, holiday weight and all.

👉Guilt can actually hinder your progress, making it harder to move forward with a healthy mindset. When you focus on guilt, you're not focusing on solutions or progress; instead, you're stuck in a cycle of self-criticism. It’s completely normal for your body to fluctuate, and the holiday season is all about enjoying time with family, indulging in food, and making memories. Instead of feeling guilty, use this time as an opportunity to reset and embrace the positive changes you can make, one small step at a time. Self-compassion is the key to lasting progress—so release the guilt, give yourself grace, and start fresh without that heavy weight on your shoulders. You’re doing your best, and that’s always enough!
Consistency is Key: Rome wasn’t built in a day, and neither is a post-holiday body. Focus on building small habits that you can stick to. Whether it’s drinking more water, getting a bit more sleep, or carving out a few minutes each day for movement, consistency will pay off in the long run.

Consistency is absolutely crucial on a fitness journey because it’s the key to long-term results—and let’s be real, mom life doesn’t leave much room for perfection. When you’re juggling kids, work, and everything in between, it’s easy to fall off track, but the secret is to keep showing up, even on the busy days. Consistency doesn’t mean you have to work out every single day or stick to a rigid routine; it means finding small, sustainable habits that you can integrate into your life. These daily actions, no matter how small, build momentum and help you bounce back after holiday weight gain, without the pressure to be perfect. Remember, it’s about progress, not perfection, and staying consistent is the best way to make real, lasting change.
Be Kind to Yourself: You're a busy mom. You’re doing the best you can. So don’t beat yourself up over a few extra cookies or some skipped workouts. Instead, focus on what you can do today to feel better and move forward. The key to growth is simply ENJOYING the process. At the end of the day we are all human, and being human means EXPERIENCING life in all forms. Not all days will be easy and not all workouts will be done on time, but THAT'S OKAY.

I remember when I FIRST started my transformation journey back in 2018 and I bought this journal that was DEDICATED to tracking my thoughts, emotions, struggles, AND wins all revolving around my health and fitness routine. This not only helped me track my progress, but this also allowed me to fully be PRESENT within this journey. I was able to have a "safe space" (in my pink little notebook hehe) where I could go and make it all about my progress. No matter WHAT I was feeling that day, i'd ALWAYS journal in it after my workouts and would physically write down how the workouts impacted me for the better EVERY TIME.

On days that i did NOT want to workout even though I had one scheduled, I would read my journal entry's about my workouts and it wouold motivate me because it would remind me how AMAZING I felt after each one.

tip: go get a notebook that is DIRECTED toward your health and wellness journey and utilize it after every workout and take a few minutes to just write down how that workout made you FEEL.
Nourish your body, don't starve it:
After the holidays, it’s tempting to go straight into a restrictive diet to "make up" for overindulgence. But here’s the thing: your body needs fuel to function, and starving it will only backfire. Instead of cutting everything out, focus on nourishing your body with whole foods that make you feel good.
Fill your plate with a balance of lean proteins, colorful veggies, healthy fats, and whole grains. These foods will support your energy, metabolism, and overall well-being. And don’t feel like you need to eliminate your favorite treats entirely—just be mindful of portion sizes and frequency. A few squares of dark chocolate here and there? No problem. A box of cookies every night for a week? Well, that’s where the balance comes in.

👉FINAL THOUGHTS: You don’t need to spend hours at the gym to bounce back from holiday weight gain, and you definitely don’t need to beat yourself up. Instead, focus on building sustainable, fun habits that work for your busy lifestyle. Whether it’s a quick dumbbell workout, taking the stairs, or simply remembering to breathe, every little step counts.

You are more than your weight, more than your schedule, and more than any number on the scale. So let go of the guilt, move your body in a way that feels good, and enjoy the journey. You’ve got this. And remember—it's not about perfection; it’s about making progress, no matter how small it may seem.

Now, go crush that workout! 💪

WHO AM I?!

Hey🥰, I'm ASKYE. I don't show my face on social media because i'm a music artist that is blowing up all over the world for my MUSIC (which feels like such a dream). I just want to be HEARD and keep myself as a "mystery" so that my music can connect with more people. You are probably thinking "WOW this is so random, why should I trust this random girl on the internet wearing a mask who i've never even heard of before?" and that is PERFECTLY valid (hehe).

👉Before my music career took off, I was a full-time personal trainer and a WBFF Pro bikini bodybuilder, so fitness has always been my FIRST love. I trained many amazing women in the gym who were mostly momma's that just wanted the extra push to keep them on track. With my music career growing at a fast pace I had to take a step back from being in the gym but I still wanted to find a way to help women on their fitness journey. I then went on and created "Fit With Skye" which is my online platform and training app where I can help women not just where I LIVE, but I can help women all over the WORLD. So now, I’m on a mission to VIRTUALLY help busy women—especially moms—balance fitness, health, and life through my workout and nutrition programs. I blog regularly here on askyeworldwide.com, sharing practical tips, recipes, and workouts to inspire you to live your healthiest life, no matter how busy you are.