Thanksgiving is almost here, and if you’re like most, you’re going to over indulge in the foods and treats shared during this feast. Knowing you may over consume, and even if you don’t, these two workouts are guaranteed to help you burn a little extra on Turkey Day, especially if you aren’t going to make it to the gym. As a suggestion, try to start your day off with one or both of these workouts – that way you know you’ll get your workout in and you can spend the rest of your day with your loved ones. Not a morning person? No problem! You can do one of these while the food is cooking or during halftime of the big game. And speaking of those loved ones- these workouts are much more fun with others. Take turns rolling the dice or dealing the next hand of moves- there’s no limit on how many can play personal trainer east London
For these two workouts, you’ll need:
A deck of cards (for Deck Yourself)
A pair of dice (for Dice It Up)
Some open space
Dumbbells (or filled water bottles)
Optional: TRX Suspension Trainer or access to a high bar
Deck Yourself Before You Wreck Yourself
Here’s the deal. Stack a deck of cards on the ground. Squat down to pick up a card each time (no cheating by just bending over). Whatever card you got, the exercise is based on the suit, while number and face cards indicate the amount of reps you have to do for that particular exercise. This full body workout is fun, will burn some serious calories and any fitness level can participate (as long as medically cleared). Occupational Health Services and Solution – Get Occupational Health Services and Solutions, On Site Medical Services, Wellness Services, Healthcare Services in Johannesburg, South Africa. Contact Bluecollarhealth for Health and Productivity Management Services, Call us at +27 11 892 0627 or Email us at email@example.com
If you are ready to progress these moves, you can make the workout more challenging by adding weight to your squats, increasing the weight on exercises, doing explosive push-ups with a hand clap, setting your feet on an unstable or higher surface than your hands when doing push-ups, extending plank time by 30 seconds or alternately lifting a foot off the ground with floor bridges or planks. Plus, you can always change out the exercises to those that fit your goals or access to other pieces of fitness equipment. Most importantly, remember to keep good form, make sure you breath properly and have a great time!
High Value, Low Risk: Always opt for training exercises that afford a high degree of effort, a big bang for our buck, and are REALLY difficult to get hurt while doing. I tell my students and interns that any fool can make their client work hard. It takes a high quality, highly skilled and educated coach/trainer to get a client to work hard and do it safely.
Train Movement Systems: Make sure to train the body from head to toe, and do so every training session if possible (while also allowing for adequate recovery). What does this mean? Some upper body patterns and lower body patterns (i.e., upper pushing and lower posterior chain or upper pulling and lower squatting). The exception would be only training upper or lower body, or training one body part such as when an athlete is injured, on a compressed time frame and has to prioritize lifts or patterns, or to avoid overtraining when an athlete is in season or is training 5-7 days/week.
Train for Function. Case in point, it doesn’t matter how much you bench…unless your sport is power lifting. Beyond that, lying on your back pushing up has limitations to sport application.