Fitness

Video: A Thanksgiving Day Workout You Can Do With Your Family

Get your heart rate up with this 10 minute Thanksgiving Day workout fit for the whole family.


Thanksgiving day workout

Photo by Christina Chu

Thanksgiving is a time to express gratitude for all the things we have, and the gift of movement should not be overlooked. If you’re not one for turkey trots, this Thanksgiving Day workout is a perfect way to induce a good sweat before you sit down to feast. It requires minimal equipment and space, gets your heart rate up, and strengthens your muscles by utilizing total-body movements.

It’s also great for the whole family, so lure your uncle away from the football games and tell your cousins to stop bickering and join in on the fun!

Time: 10 minutes.

Equipment: A mat and a weight. I used a dumbbell, but be festive and use a turkey or a can of cranberries.

The Workout: 50 seconds for each exercise with minimal rest in-between.

 

Tis for… Toe-touches. Lay down on your back with your legs extended straight up above you, at a right angle to your hips. Then, reach up with each hand individually towards the opposite foot, crunching through your core.

 

 

H is for… Hamstring walks. Lie on the floor with your knees bent and feet flat on the floor. Push your hips up into the air, squeezing your glutes, and keeping your back straight. Maintain this position as you walk your feet out and in one at a time.

 

 

Ais for… Ab crunches. Start laying down on your back with your knees bent, crunching through your core, bring your chest up towards your knees. For extra support, hook your feet under a sturdy surface.

 

 

N is for… No-spill gravy boat­ (a.k.a. hollow body hold) Sitting on the ground, lean back with your feet off the ground and stretch your arms either out in front of you (moderate) or hold them up by your ears (hard). Hold this position.

 

 

K is for… Kick lunges. Standing with your feet shoulder width apart, step back with one foot (about two feet, or until your front leg is at a 90 degree angle) with your weight on the ball of your foot lower to the ground in a reverse lunge. As you return to a standing position, kick your back leg forward into a full extension at about a right angle to your hip, or however far is comfortable.

 

Sis for… Side-plank twists. For this exercise, you’ll be lying on your side on the ground. You’ll lift yourself up, splitting your weight between a forearm positioned underneath your body, and either your knees (which is easier) or your toes (which is harder). While holding yourself up on your forearm and legs, reach your free hand underneath your body, and then rotate it back up above you.

 

G is for… Gobble (or goblet) squats. Hold the weight close by your chest, feet just over shoulder width apart, and squat back onto your heels until your knees are at, or just below, parallel to your hips, and then stand back up.

 

 

Iis for… Inchworms. Starting in a standing position, bend at the waist and walk your hands out in front of you into a plank position, ending with your body fully straightened out, then walk your hands back up.

 

 

Vis for… Very-slow pushups. In a pushup position, slowly lower yourself down to the floor for a three count. Instead of pushing back up, lower your entire body to the ground and rock back into the starting position. We’re only focusing on the eccentric, or downward motion, of the push-up here.

 

 

Iis for… Inchworms. Starting in a standing position, bend at the waist and walk your hands out in front of you into a plank position, ending with your body fully straightened out, then walk them back up.

 

 

N is for… No-spill gravy boat (a.k.a. hollow body hold). Sitting on the ground, lean back with your feet off the ground and stretch your arms either out in front of you (moderate) or hold them up by your ears (hard). Hold this position.

 

 

G is for… Gobble (or goblet) squats. Grab the weight close by your chest, feet just over shoulder width apart, and squat back into your heels until your knees are at, or just below, parallel to your hips, and stand back up.

 

 

Now, go enjoy a slice of pie. Happy Thanksgiving!