I (heart) Thanksgiving! A day of the year where we gather with family and friends and do absolutely nothing but eat, drink and lounge around the house. As a personal trainer, this is my busiest time of the year. My classes are packed and my clients squeeze in an extra session because they know what is to come on this joyous day of feasting!
Personally, I make sure I get in a workout the day of and after Thanksgiving. And guess what… you should too!
Here’s a pre and post Thanksgiving workout that will burn lots of calories so you can justify the 3 extra servings of turkey and pie. 🙂
Go Up & Go Fast (12 minute treadmill work) – YES this is all you need!
1 min 4.0 speed / 5.0 incline
1 min 5.5 speed / 8.0 incline
2 min 6.0 – 8.0 speed / 3.0 incline
2 min Sprint! 7.0 – 11.0 speed / 1.0 incline
1 min 6.0 speed / 8.0 incline
2 min Sprint! 8.0 -11.0 speed / 3.0 incline
1 min 6.0 – 9.0 speed / 5.0 incline
1 min Sprint! 8.0 – 11.0 speed / 1.0 incline
1 min 4.0 speed / 5.0 incline
Modify the incline or speed but try to keep to the minute. I included a sprint range so to accommodate all fitness levels. Not a fan of the treadmill?? You can take this run outside and find landmarks to sprint to. For ex: from one lamp post or bench to another for sprint range. Use hills for sprints instead of distance.
Heart Rate Up / Keep it Up! (In this order for 3 sets)
1. Elbow to hand plank with push ups: 5 each arm / 10 push ups total
Start in hand plank, lower right arm into elbow plank, press up with right hand to hand plank then add push up. Repeat with left arm.
2. Kettlebell Swings: 20 swings (with at least 20lb+ kettlebell)
Set your feet hip width apart and arms straight holding kettlebell. Thrust hips forward to raise kettlebell up and no higher than shoulder height. Make sure to keep your back straight and chest up. Be safe and check out these tips first.
3. Split Squats (option to add weights): 15 reps each leg
One leg rests on a bench with the other leg in front. Bend both knees into a right angle keeping your upper body weight forward into the front leg. Check out a demo here.
4. Jump squats (option to hold weight at your chest): 15 jumps
Bend knees to squat deep and then jump as high as you can landing back into a deep squat. Make sure to land softly and with bent knees.
5. Mountain climbers: 1 minute
Start in plank position with a towel or glide under each foot. Keep your shoulders aligned with your wrists and slide one knee in towards your chest and slide back. Repeat on other leg and switch. Check out a demo here.
This workout targets your entire body and will kick your butt in less than 45 minutes. Your goal is to get your heart rate up and keep it up so try to do each exercise back to back with minimal rest in between each set. Check out last year’s workout to add more core work and extra time on the treadmill.
Now go have an amazing time with your family and friends and enjoy an extra slice of pecan pie (you know I will!).