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2 Thanksgiving Workouts to Gobble Up

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!

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)
  • Kettlebell
  • 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).

HEARTS ♥

  • 2-10 = Burpees
  • Jack (J), Queen (Q), King (K) = 20 Jumping Jacks
  • Ace = Planks for 1 minute

DIAMONDS ♦

  • 2-10 = Squat Jumps
  • J, Q, K = 20 Squats with a Dumbbell Press (or you can use water bottles)
  • Ace = Planks for 1 minute

CLUBS ♣

  • 2-10 = Push-ups
  • J, Q, K = 20 Kettlebell Swings or Plank Jacks
  • Ace = Side Plank, 30 seconds per each side

    Kettlebell Swing

SPADES ♠

  • 2-10 = Chin-ups, TRX Pull-ups or Bent Over Rear Delt Fly with dumbbells or water bottles
  • J, Q, K = 20 Floor Bridge
  • Ace = Side Plank, 30 seconds per each side

If using Jokers, the draw is Running or Mountain Climbers for 1 minute

(DYK? A joker is not considered a face card!)

 

Dice It Up

Here’s the scoop. It’s a full body workout that requires you to have a set of dice, roll them and add them up. Whatever the total is – that’s how many reps you have to do!

Round 1:

The dice determine your reps!
  • Any Even Number = Squats or Squat Jumps
  • Any Odd Number = Push-ups or Bench Dips
  • Any Pair = Burpees
  • Keep rolling and do this round for 8-10 minutes

Round 2:

  • Any Even Number = Seal Jacks or Jumping Jacks
  • Any odd Number = Pull-ups, TRX Pull-ups or Bent Over Rear Delt Fly with dumbbells or water bottles
  • Any Pair = Squat Jumps with a reach to the floor on the way down and to the sky on the way up
  • Keep rolling and do this round for 8-10 minutes

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!

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The Author

Scott Keppel

Scott Keppel

Scott Keppel is the owner of Scott’s Training Systems, a world class
fitness studio located in Chandler, AZ that offers both in person and
online coaching. He specializes in post breast cancer recovery,
pre/post- natal, pageantry training (he’s the official trainer for
several states), weight loss and business owners/executives. He is a
motivational speaker and nationally certified fitness and nutrition
coach. Scott believes it is important to help a client achieve their
optimal level mentally, physically and emotionally.
www.scottstrainingsystems.com

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