Just in case you may have overindulged a little during the Thanksgiving holiday (like many of us out there) we have designed a solid workout plan to burn off that turkey, stuffing and pumpkin pie! Starting an exercise plan now can lead to health benefits for the rest of the holiday season, and make New Year’s resolutions easier to keep. Instead of beating yourself up from overeating a big Thanksgiving meal let’s look at a post-recovery workout plan to burn off those Thanksgiving calories and shed unwanted weight gain.
Day 1 – Cardio
- Longer preferred form of cardio exercise 40-60 minutes: running/jogging outdoors, bike riding, treadmill, group exercise class that increases heart rate ex: Zumba, Step, Spinning.
Day 2 – Total Gym Workout
Warm-Up
- Standing squats
- Jumping jacks
- Skier style lunges each side
Plyometrics with variations
- Reminder to perform a 10-15 warm-up prior to starting the workout
- Disconnect the pulley from the glideboard and stow handles.
- Push the glideboard halfway up the rails, straddle the rails and sit at the bottom edge facing away from the tower.
- Place feet toward the top of the squat stand with toes pointing outward on each side.
- Slowly lie back, ensuring head is fully supported by the glideboard.
- Rest hands on the sides on the glideboard or cross arms over the abs.
- With a neutral spine position, slowly lower the glideboard by bending both knees and hips to around 90 degrees.
- Rapidly press the feet forcefully into the squat stand to accelerate up the rails in a jumping manner.
- Land softly on the squat stand by decelerating through the range of motion and repeat.
- Add variation by reaching up your hands to the ceiling, kicking your feet out to the sides, and bringing knees to your chest while continuing to move up the rails.
- Perform two sets of ten to twelve reps with a short break in between.
Side Lying Leg Lifts</h3>
- Transition on your left side on the glideboard, lower both feet to the bottom struts, and proceed to lift your right leg into the air with a flexed heel. Repeat on the right side.
- Perform two sets of ten to twelve reps with a short break in between.
Plank with variations
- Disconnect the pulley and stow the handles.
- Remove the folding platform.
- With the glideboard at the bottom of the rails, face the tower and kneel on the lower part of the glideboard.
- Place the forearms toward the top of the glideboard with palms facing in.
- Raise the knees off the glideboard and align the neck, shoulders, hips, and legs into a level plank position.
- Press into the forearms to keep shoulders in neutral position.
- Maintain the shoulders above the elbows for the static plank.
- If needed lower the knees to a kneeling position to decrease the challenge.
- Add variation by shifting the glideboard up and down the rails with extended arms.
- Hold for approx. one minute for two sets followed by a short break in between.
Push-up
- Disconnect the pulley and stow the handles.
- Remove the folding platform.
- Stand at the lower base and face the tower.
- Place both hands halfway up the glideboard toward the sides with the fingers wrapped around the sides.
- Push the glideboard up the rails until the arms are perpendicular to the rails.
- Align the neck, shoulders, hips, and legs into a level plank position.
- Maintain a stable trunk and neutral spine position, lower the body toward the glideboard by bending the elbows.
- Perform two sets of ten to twelve reps with a short break in between.
- Before the chest contacts the glideboard, push against the glideboard until the arms are nearly straight.
- Glideboard should not move during the exercise.
Narrow Chest Press
- Grasp handles to bring the glideboard halfway up the rails.
- Facing away from the tower, straddle the rails and sit toward the top edge of the glideboard.
- Position handles next to the rib cage with cables on the inside of the forearm.
- With tension in the cables, position the legs on the glideboard with knees slightly bent.
- From an upright seated position, press the handles forward at waste height.
- Maintain a stable trunk as the hands return with control back to the starting position.
- Perform two sets of ten to twelve reps with a short break in between.
Pull-ups with variations
- Disconnect the pulleys and stow the handles.
- Lower the LAT bars into the pull-up position.
- Facing the tower, straddle the rails and push the glideboard halfway up the incline.
- Lie prone with the chest positioned near the top edge of the glideboard and grasp the LAT bars, palms facing down.
- With a strong grip, slowly bring the legs onto the glideboard.
- Keeping the chest in contact with the glideboard, pull the elbows toward the sides of the torso until hands are level with shoulders.
- Maintain the neck in a neutral position throughout the exercise.
- Add variation by releasing your hands off the LAT bars at the top of the motion and grasp the LAT bars while the glideboard moves down the rails in a controlled manner.
- Perform two sets of ten to twelve reps with a short break in between.
Day 3 – Cardio
- Longer preferred form of cardio exercise 40-60 minutes: running/jogging outdoors, bike riding, treadmill, group exercise class that increases heart rate ex: Zumba, Step, Spinning.
Day 4 – Total Gym Workout
- Repeat Day 2 Workout
Day 5 – Cardio
- Longer preferred form of cardio exercise 40-60 minutes: running/jogging outdoors, bike riding, treadmill, group exercise class that increases heart rate ex: Zumba, Step, Spinning.
Day 6 – Mind/Body Session
- Preferred form of Mind/Body Session: yoga, Pilates, stretch.
Day 7 – Rest
(Repeat this post-holiday workout plan for two weeks in a row)
Once the leftovers have been cleared from the refrigerator it is time to stock up on some healthier food items. Plan to replace high fat holiday food options with a good variety of lower calorie options. Below is a good list of items to choose from:
- Vegetables (dark leafy greens)
- Fruits (choose ones that are in season)
- Low-fat meats (ground turkey is a great option)
- Dairy products (non-fat and low-fat milk and cottage cheese)
- Whole grain breads and grains (oats/oatmeal and brown rice)
- Fish (wild caught salmon and farmed mussels)
- Legumes (black/kidney beans)
- Nuts (pistachios/almonds)
The next time hunger strikes turn towards the options listed above and have them on hand to avoid temptations and unhealthy sweets. The sooner you can stock up on these items after a big holiday meal the better! By having a holiday workout plan/goals in mind the easier it will be to lose weight after the holidays.
It’s okay if you overindulged this Thanksgiving, but now is the time to pull out the workout clothes/running shoes and get back into a workout plan today. If you have a workout buddy to motivate yourself and lean on for support even better. By sticking to a holiday workout plan you should expect to feel healthier, have increased energy, sleep better, and in turn, result in something positive to celebrate in the New Year!
Was this Post-Thanksgiving Holiday Recovery Workout plan helpful to you? Send us a photo or email, we would love to hear from you!
Keep Moving,
Cara
