Thanksgiving is a holiday that revolves around eating yummy food (and lots of it!), but it’s also one that includes annual Turkey Trots and playful Turkey Bowls. We’re going to mix it up, though, with a fun and festive workout you can knock out before your afternoon feast. And it’s great for everyone, so gather your family and friends, grab a weight (dumbbell, kettlebell, frozen turkey, or even a pumpkin), and head outside!
Today’s focus: Giving thanks for your body
Warmup: Bodyweight
30 seconds each: march in place, skip in place, butt kickers, leg swings, arm swings.
THE WORKOUT: Complete 3 times through
20 corn pickers
20 pilgrim woodchops
15 roll-backs
10 gobble squats
10 pumpkin pickers
1 minute giving planks
Finish with:
7 minutes Indian Run (with family and friends you are thankful for!)
Cooldown: Bodyweight
30 seconds each: quad stretch, hamstring stretch, calf stretch, glute stretch.
THE MOVES
Corn Pickers (aka: toe touches)
While laying on the ground, lift your legs up to 90 degrees. While keeping your legs as straight as you can, reach for your toes, pulling your shoulder blades off the ground.
Pilgrim Wood Chops (aka: wood chops)
Keeping your arms straight, lift the weight over your shoulder, then rotate through your core as you bring it down to the outside of your opposite knee as you squat.
Roll-backs (aka: sit-up roll backs)
Lay flat on your back, then slowly roll up to a seated position. Then roll back down in a slow and controlled manner.
Gobble Squats (aka: goblet squats)
Holding a weight at chest height close to your body, squat below 90 degrees. Drive through your heels as you stand back up and squeeze your glutes at the top.
Pumpkin Pickers (aka: single leg romanian deadlifts)
From a standing position, hold a weight close to your body with your arms straight. Shift your weight to one leg, hinge forward, lifting your non-supporting foot to the sky. Make your body parallel to the floor if your flexibility allows it, then return to standing, allowing your glute to do the work.
Giving Planks (aka: forearm plank)
On the floor, take a low plank position on your forearms. Keep your feet close to each other and brace your stomach like you were going to take a punch.
Indian Run
Get in a single file line outside and start jogging at an easy pace. Have the person in the back of the line run to the front of the line, taking lead of the group. Once they’re in front, have the person who is now last in line run to the front. Continue this pattern.
Well, I hope you enjoy the workout! And from everyone here at iFit, have a Happy Thanksgiving!
Good luck and stay fit,
Becca Capell
iFit Head Trainer
