Workout of the day: 4 simple movements will help you recover after the holidays.

A simple complex will remind you that you actually have muscles.

For this complex you will need a short elastic band. You can also take a long resistance band and fold it in half, or do the exercises without any resistance at all.

Perform the following movements:

1. Reverse lunge with shoulder and back activation

Place an expander on your wrists and stretch your arms in front of you, lower your shoulders and squeeze your shoulder blades together. Lunge back until your front thigh is parallel to the floor, and then spread your arms, overcoming the resistance of the elastic band. If you don't have a resistance band, after the lunge, simply strain your arms as hard as you can - imagine that you are pushing apart the walls. Do 10-12 times on each leg.

2. Lunge Jumps

With a jump, change your legs in a lunge, while simultaneously stretching your arms forward. Continue to open your arms (or tense them if doing without a band) throughout the exercise. Work for 20 seconds, try not to pause.

3. Plank Steps and Downward-Facing Dog Stretch

Place the resistance band around your wrists and get into a plank position. Tighten your abs and glutes to keep your core rigid. Step to the side with one hand, bring it back and repeat on the other side. Then do a push-up, push your pelvis up and come into downward facing dog pose .

Move your shoulders and shoulder blades apart, lengthen your spine, feel the stretch in the muscles at the back of your thigh. Return to the prone position and repeat again. Do this combination of movements six to eight times.

4. Plank steps to the right and left

Place the expander around your wrists and stand in a prone position. Simultaneously step your right hand and left foot to the left, and then step your left hand and right foot in the same direction. Perform this sequence again to the left, and then repeat the same two steps to the right. Continue the exercise for 30 seconds. Make sure that your lower back does not fall down and that your body remains rigid.

Try this short workout and write down whether it was difficult to return to activity after the holiday week.