Every holiday season, millions of Americans face the deadliest threat to summer bods: winter weight. Halloween, Thanksgiving, and Christmas are simply designed to ruin winter workout plans. What can you do when Grandma is laying out freshly baked cookies, or Aunt Susan is making her signature mac and cheese? You cannot just turn those down. Plus, being away from school or your job gets you way out of your routine. The gym and all that equipment is just too far away and too out of reach. How can it be possible to maintain any sort of workout plan? It’s impossible!

Or is it? Here’s a simple workout plan that anyone can do from the comfort of their own home, just in reach of the dinner table, and just in time to save that summer bod. Don’t have dumbbells at home? No problem. Just grab a couple of empty milk jugs and fill them with water. Repeat the plan as necessary until you think you’ve burned enough calories to grab yourself another one of Grandma’s biscuit.

1. Squats, 40 reps.

It is optional to do these squats with a small amount of weight. To conduct this exercise, begin by standing with your feet spread a little further than your hips at a comfortable distance, and your toes pointing forward. Bend your legs while keeping your back generally straight, being careful not to hyper-extend or bow your back. Sometimes holding your arms out in front of you or holding them in a fist in front of your chest helps keep proper form and balance. Lower yourself by pushing your hips backwards and keeping your back generally straight and stable. When you hit 90 degrees, be careful that your knees are not surpassing your toes. If they are, it means that you haven’t pushed your hips back far enough and are not using proper form.

2. Push ups, 20 reps.

Hands spaced at a comfortable distance apart, and your legs spaced no more than 12 inches apart, lower yourself until the angle created by your shoulder and arm is 90 degrees. Once you’ve hit 90 degrees, push back up until your arms are fully extended and straightened again.

3. Alternating Forward Lunges, 40 reps.

Starting with your feet together, take a step forward and ease yourself into a lunge by bending both of your knees until both knees bent form 90 degrees. Then, push off with your front leg and return to the standing position. Repeat this action with your other leg. It is optional to complete this exercise with weight. Once you have done both legs you have completed one repetition.

4. Bent Over Rows, 20 reps.

Standing straight with your feet roughly shoulder-width apart at a comfortable distance, hold your dumbbells (or milk jugs) in front of your thighs. Slightly bend your knees and lean your upper body forward until your body forms 45 degrees. As if you were rowing a boat, pull the weights straight up towards your chest. Hold this position for a moment before lowering the weight in reverse fashion. Keep your abdomen tight and clenched while performing this exercise for maximum effect and correct form.

5. Straight-Leg Dead Lift, 20 reps.

Keep your feet shoulder-width apart at a comfortable distance, and your dumbbells (or milk jugs) on your thighs slightly in front of you. Slightly bend your knees for balance, and lean forward slightly. While maintaining a straight back, lower the weights to about halfway down your shins, and then slowly move back to the starting position. Sometimes keeping tension in your glutes helps maintain form.

6. Chair Dips, 20 reps.

Using a sturdy chair (emphasis on the sturdy), place the palms of your hand on the edge of the chair behind you. Straighten your arms so that they are supporting your weight, and extend your legs out in front of you so that the heels of your feet are on the floor. Using your arms, lower your body until your arms form 90 degrees, and then push back upwards until your arms are straightened to resume the starting position.

7. Bicycle Crunches, 40 reps.

Hands down my favorite cool down exercise, the Bicycle Crunch targets portions of your upper abdomen. You start out by laying flat on your back, and your hands interlocked behind your head. Your thighs and knees are perpendicular to the floor, and your shins and lower legs are parallel in the air. To conduct the exercise, you will go through a cycling pedal motion, and bring alternating elbows forward to touch opposing knees by flexing your abdomen in a crunching motion. One repetition consists of one four count cycle, touching your left and right elbows to your knees both twice respectively.