“After a good dinner one can forgive anybody, even one’s own relations.” Oscar Wilde

turkey trot

Get geared up for some Big-Time workouts the next three days. One of the best things about a Thanksgiving day run or walk is that it allows you to get some fresh air and some time away from some annoying relatives (if needed :))

Wednesday (heavy day):
1. Take a cycling class or do one of my cycling workouts at home
2. Take a strength class or do a strength workout on your own
a) Lat pull downs or rows. Use the lat machine with heavy weight 15 reps or do rows with heavy weights 15 reps each arm
b) Bicycle abs on the bench 100 reps
c) Repeat 2 and 3
d) Flat bench chest press with heavy free weights 15 reps on bench or ball
e) Leg extension abs on the bench 25 reps straight out 25 reps side to side
f) Repeat 5 & 6
g) Alternate forward lunges with bicep curls 15 reps each leg
h) Use the abdominal leg lift stand if available otherwise plank for 30 seconds
i) Repeat 8 & 9, but do backward lunges with hammer curls
j) Plia squats (turn toes out at an angle) with 1 heavy weight tricep French press
k) Same heavy weight go to V-sit on bench and alternate weight side to side
l) Repeat 11 & 12
m) Chest flies either use a machine or on the bench or ball
n) Hamstring curls (same thing use a machine or a free weight with lifts, get on hands and knees and tuck weight behind knee)
o) Repeat 14 & 15
p) Crunches, reverse crunches and stretch to finish up

Thursday (light day): Happy Thanksgiving!
Run in the AM before anyone wakes up OR take the whole family to the local “turkey trot” to have a leisurely run together. If nothing else, take a leisurely walk before or after the big meal.

Friday (heavy day): if you have a gym or YMCA take advantage of the pool.
1. Swim laps or water jog 30-45 minutes
2. Do of my strength circuit workouts
Why swim?
swimmer
If you know you will be putting on a swimsuit the day after Thanksgiving, it may convince you to skip that extra slice of Pecan Pie!

If you don’t have access to a gym use the no-equipment strategy below:
1. Tabata: plyometric lunges, jumping jacks, skaters, jump rope (20 seconds on, 10 seconds off, 8 reps each exercise)
2. Core workout doing “planks-a-plenty”
Plank workout

side plank workout

Beverages: Normal 70-90 ounces water, 2 cups coffee in AM, large unsweetened tea in PM
Exercise: Taught Shockwave! It was a blast! Taught Muscle pump
Breakfast:• Yogurt with Berries and granola
Lunch: • Salad with lots of veggies and chicken with lemon and olive oil dressing
salad with chicken
Snack: Beanitos and an apple
Supper:
Ate out at Italian: Veal with risotto and asparagus, skipped the bread but ate a house salad with balsamic vinaigrette

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