One more hard workout before we….
Legs and Arms today Crew! Let’s get those muscles burning so we can go into tomorrow ready to eat guilt free! Lots of Crew members running Turkey Trots, 10Ks, and halfs tomorrow, so make sure you take pictures for us, but also, don’t forget your Thanksgiving Day workout! It’s a quick routine that will get our metabolism fired up and ready to gobble up those yummy calories we consume. Get it done then let’s eat and give thanks!
Day 22: Legs & Arms – 3 sets of 20 with a one minute rest between sets (find “how to” videos at the bottom of the post)
- Shoulder Press
- Hammer Curls
- Tricep Overhead Extension
- Sumo Squat + :20 Pulse Hold
- Donkey Kicks + :20 Pulse Hold
- Fire Hydrants with Straight Leg
- :60 Wall Sit
- :60 Plank
Day 23: #CountdowntotheFeast – A Thanksgiving Day Workout
Thanksgiving Day Bonus: Tell us what you are thankful for! Everyone who posts that they completed their #CountdowntotheFeast and what they are thankful for will get an entry to our Thanksgiving Day contest giveaway. Who wants a #Sqoosh? I have a pretty blue one all wrapped up and ready to go! Don’t forget to tag me in your post to make sure I see it.
We are grateful we can move and be active so let’s put our thanks to good use and do it for everyone who can’t, do it for yourself and your goals, do it because you love it….and do it for the pie!
Happy Thanksgiving Crew! xoxoxoxo
Day 22 “how to” videos:
Shoulder Press: This is the exercise someone (sorry I can’t remember who) saw someone else doing at the gym the other day and cringed at their form. Or was it bicep curls…. Either way, it’s very important not to swing your arms to push the weights up over your head, or to pull them up in a bicep curl. You want to stay very steady and strong through your torso, and use the power and strength in your arms and shoulders. Let’s watch Michelle Trapp show us how to do it.
Hammer Curls: Very similar to bicep curls except we turn our palms inward with the weights perpendicular to the floor, just like your holding a hammer.
Tricep Overhead Extensions: She’s always got great form, here’s Michelle Trapp again, showing us how to do perfect tricep overhead extensions.
Sumo Squats + Pulse: Sumo Squats are just a variation of a regular squat that targets our inner thighs a little more. You’ll also feel this in your core and glutes so tighten those areas as well. Make sure you do 20 full sumo squats then go into a pulse for an additional :20.
Donkey Kicks with Pulse: We all know how to do a Donkey Kick right? So a set of 20 plus an additional :20 pulse at the end of each set. Watch how to do the pulse portion of the donkey kick below. Remember to get that 90 degree angle then start your pulse and keep it up high!
Fire Hydrants with Straight Leg: This exercise is a slightly more complex variation of the Fire Hydrant exercise. It strengthens, shapes and tones the glutes while also working out the hip flexors, the inner thighs and the lower back.