These are my favorite beginner-friendly exercises to efficiently blow off some steam. Hopefully you have some floor space next to your twin bed.
Spite squats (20 reps)
Do some deep squats while internally composing the perfect rebuttal you'll never actually say. Feel the burn in your quads and your self-restraint. Make sure you're pushing your hips back until your thighs are parallel with the floor, looking to keep your knees bent at 90 degrees and in line with your toes. Bonus points if you can do these silently enough that no one downstairs hears the floorboards creaking.
Remember, when you lunge, keep your front knee over your ankle, not your toes. Keep your torso upright and your core engaged.
Diplomatic plank hold (30-60 seconds)
Quick, quiet mountain climbers that let you burn off steam without making enough noise to alert anyone that you've rage-quit the family gathering. Imagine you're running away from the discussion, but in place, silently, on your childhood floor.
Peacekeeper glute bridges (15-20 reps)
Zen bicycle crunches (20 total)
Finish with bicycle crunches while pretending you're pedaling away from this entire situation. Alternate elbow to opposite knee and find your center.
Cool down
Sit on the edge of your too-small bed, breathing deeply, feeling virtuously exercised and only slightly guilty for abandoning your family. Check your phone. Consider going back downstairs. Hear a raised voice mention "fake news" or "snowflake" or whatever the discourse is today. Do another round.
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