Samara Donald is: The Gym Coach

Make the most of your workout!

Post Thanksgiving Workout

Did you eat too much on Turkey day? Don’t sweat it, even I did !! How can you resist the delicious foods on this eating holiday…

But if you’re feeling the need to make up for the overeating – never fear – it can be done! By next week, you’ll feel like you hit the “rest” button – just in time for Christmas!

Here’s your post-Thanksgiving Workout routine – do this 3 or 4 times within 7 days . The workout is broken down into a 3 – 20 minute parts, plus 5 minutes each of abs, warmup, and cooldown, so you can play around with the order and not get bored for a whole week!

Time to Complete: 75 minutes

Warm-up: 5 minutes walking briskly on the treadmill

PART 1 (20 min) Working legs (primarily hamstrings/glutes), bicepsLunge - Legs (side view)

1. Walking lunges holding dumbbells (photo) – Do 12 lunges one direction, and 12 lunges back the other direction

2. Bicep curls – 10-12 total using the same weight you used in the walking lunges.

— repeat #1 and #2 two more times (three times total)

3. Run/Jog on the treadmill for 12 minutes at a moderate pace

PART 2 (20 min) Working legs (primarily quads), shouldersLegs - Narrow Squat (end)

1. Squat with dumbbells (photo)– With feet about shoulder width apart, perform 15 reps at a moderate pace

2. Single arm overhead shoulder press – Perform 10-12 reps on each arm, alternating arms as you go

— repeat #1 and #2 two more times (three times total)

3. 12 minutes on the elliptical machine  **or stationary cycle at a moderate pace

PART 3 (20 min) Working calves, tricepsTricep - Kickback (end)

1. Calf raises – Perform 20 raises with toes pointing forward; then 20 reps with toes pointed out at a 45 degree angle.

2. Single arm Tricep kickbacks (photo) – Perform 10-12 reps on one arm, then switch and repeat on the opposite arm.

— repeat #1 and #2 two more times (three times total)

3. Walk at a brisk pace on the treadmill at a 4.0-6.0 incline – **or climb the stair master — for 12 minutes.

PART 4 (5 minutes): Working abs

1. Crunches: With your back and feet flat on the floor, place your hands behind Abs - Plankyour head and Perform 25 regular crunches.

2. Bicycle: With your back flat on the floor, raise your shoulders and legs off the floor – bicycle for 50 total reps (alternating sides).

3. Plank hold: (photo) facing the floor balancing on palms of hands and toes, align your body straight as a board, tucking your pelvis and contracting your abs – hold for 60 seconds

Cool down and stretch for 5 minutes


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This entry was posted on November 29, 2010 by in fitness.
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