Thanksgiving Work-Out
© Mindy Herzog
Thanksgiving may just be the beginning of your holiday season of turkey, ham, cookies and eggnog. It’s important to remember that it’s okay to get off track during this time. It’s okay to not exercise and eat a little of the goodies because you will soon be back on track again. That’s the important thing…. getting back on track. So enjoy yourself this holiday and remember some minor slips are okay as long as you resume your program within the next week or so.
For those that won’t be able to make it to the gym to work out, here are some ideas for the home.
Combine a cardio and strength workout circuit at home.
Start with a 5-minute walk around the block or walk in place. Make sure you feel your muscles are all warmed up and ready to go.
Strength: Move into wall push-ups. Placing hands shoulder width apart, lower yourself to the wall and back. (This can also be done on the floor, however, it is not recommended for you to move repeatedly from the floor to a standing position.) 10-12 repetitions
Cardio: March in place 5 minutes.
Strength: Tricep dips on the chair. First choose a stable chair, stand with your back to the chair, place hands shoulder width apart on the edge. Palms down and fingers pointing towards your back. Lower yourself down until shoulders are level with elbows or to a point of mild discomfort and then press yourself back up. 10-12 repetitions
Cardio: Perform jump rope intervals. Jump ropes not necessary, you can just mimic the movement. Jump 30 seconds, march 30 and repeat 30/30 split for 5 minutes.
Strength: Squat with overhead lift. Start with feet shoulder width apart. Move into a seated position without bending the knees more that 90 degrees. Focus on sitting back and pushing your bum out. When coming out of the squat, take the hands into an overhead lift position. Dumbbells or weighted ball optional. 10-12 repetitions
Cardio: Climb stairs for 5 minutes. If you have a flight of stairs in the home, march up and down for 5 minutes. If you do not have stairs you can jog in place.
Strength: Trunk rotation. Using anything for a light weight, start with a slight bend in the knees and rotate from left to right, go to a standing position and rotate left to right at waist level, and lastly overhead. This is a gentle twist so do not force it. 10-12 repetitions
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