Thanksgiving Workout

Holiday workouts are a fun way to add variety to your regular routine. This workout can be completed from the comfort of one’s home (or a family members)!

T – 20 toe touches

H – 30 seconds high knees

A – 50 arm circles (50 forward, 50 backward)

N – 15 narrow stance squats

K – 10 knee tuck jumps

S – 15 Squats (regular)

G – 10 glute bridges

I – 20 ice skaters

V – 10 V-ups

I – 20 incline push upsturkey

N – 15 narrow stance squats

G – 10 glute bridges

Complete 3 rounds!

To perform toe touches, start by lying on the floor or exercise mat. Keep legs touching and lift them in the air so  they are almost perpendicular to the floor. Keep a slight bend at the knees and feet should be parallel to the floor. Lift arms so they are straight up in the air. Keep lower back on the floor and slowly lift torso and try to touch toes. It is helpful to exhale while doing so. Slowly lower torso and arms back down to starting position and inhale. Keep arms straight and pointed toward toes.

To perform high knees, start by standing with feet hip width apart and looking forward. Arms should be hanging down by sides. Stay on the balls of your feet throughout the exercise. Jump from one foot to the other while lifting knee as high as possible. Arms should be pumping in a similar motion. Each time the knee comes up it counts as one repetition.

To perform arm circles, start by standing straight with arms straight out and parallel to ground. Start by moving arm in a forward circular motion. Try to create small to medium sized circles. Each time the arms go around it counts as one repetition.

Narrow stance squats can be completed in a squat rack with weights on a bar or without weight.  Position legs so they are less than shoulder width apart. Feet should be approximately three to six inches apart. Maintain a straight back throughout the exercise. To begin, slowly bend at the knees and maintain a straight back. Lower yourself until knees are bent at a 90 degree angle. Upper legs should be parallel to the floor. Make sure knees do not go forward past toes.  Push through the heels and stand back up. Ensure proper technique before adding weight to prevent injuries.

To perform knee tuck jumps, stand with knees slightly bent. Perform a small squat (do not go down all the way) and immediately jump upward. Drive knees toward the chest. Extend legs back down and allow the knees to bend to absorb some of the landing impact. It is helpful to hold your hands in front of you with palms facing down and elbows pointed to the sides. The goal is to touch knees against palms.

To perform squats, start with feet roughly shoulder width apart. Maintain a straight back. Slowly bend knees and push hips back. Lower yourself until knees are bent at a 90 degree angle. Upper legs should be parallel to the floor. Make sure knees do not go forward past toes.  Push through the heels and stand back up. Ensure proper technique before adding weight to prevent injuries. It is helpful to put a box or chair behind you and lower yourself until you touch the box or chair.

Begin glute bridges by lying on back with arms to the sides, knees bent and feet flat on the floor. Driving through with heels, extend hips vertically and squeeze buttocks. Slowly lower buttocks back to the ground and repeat. It is helpful to engage core.

Ice skaters start by standing with knees slightly bent. Jump to the right with a slight bend in knees and reach down touch the outside of right foot with left hand. Perform the same movement for the opposite side. Repeat.

V-ups are a core exercise. Start by lying flat on the floor with legs out straight and arms straight above the head on the floor. Lift legs up (keeping them straight) and raise upper body off floor and reach for toes. Engage the core when reaching. Lower body back to original position and repeat.

Incline push ups can be completed by standing facing a bench, table, or chair. Place hands on the edge of the select platform. Hands should be shoulder width apart. Move foot back from bench so the body is angled. Keeping the body straight, lower chest to the platform by bending elbows. Once chest hits the platform, push up until arms are extended.

Other possible body weight exercises can be found here.

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