How to get in shape after Thanksgiving
Did you overdo it a little this Thanksgiving? You’re in luck — here’s a quick and effective cardio and strength training workout to help you get back on track! Try to finish this circuit in less than eight minutes. Aim to repeat the sequence at least four times with a few minutes of rest in between circuits. Do a minimum of 15 reps per exercise.
1. Squats
Stand with your feet shoulder-width apart. Hold a medicine ball in front of you at chest level. Push your butt back into a sitting position and bend your knees. Stop when your thighs are parallel to the floor. Return to a standing position and squeeze your butt.
2. Pushups
You can either do modified pushups on your knees or regular ones on your toes.
3. Lunges
If you have a medicine ball, hold one. Begin with your feet together. Then take a big step forward and bend both knees as your foot hits the ground. Lower your body so that both knees are bent at a 90-degree angle. Push off with your front leg and return to a standing position. Repeat with the other leg.
4. Dumbell rows
Stand straight with your feet shoulder-width apart. Hold your weight in front of your thighs. Bend your knees and lower your upper body to 45 degrees. Extend your arms straight down to the floor. Bring the weights straight up toward your chest with a rowing motion. Hold for one second and repeat.
5. Deadlift
Stand tall with your feet shoulder-width apart, holding dumbbells that are resting on your thighs in front of you. Bend your knees slightly, and then bend forward from your hips, lowering the weights to the middle of your shins. Return to starting position.
6. Shouldering
Take a medium-weight medicine ball and hold it with both hands on one shoulder. Extend your arms up and over to lower the ball down on the opposite shoulder. Repeat on the other side.
7. Wall sits
With your back resting on a wall, do a squat. Make sure that your feet are 24 inches away from the wall. Your knees and hips should be bent at 90 degrees. Hold your shoulders back against the wall. Sit for the entire minute.
8. Chair dips
Sit on a chair with your palms on the edge of the bench and close your hips. Straighten your arms so that your body is supported. Extend your legs straight out with your heels on the floor. Lower your body to the floor by bending your arms until your elbows are at 90 degrees. Return to starting position.
Take an active rest for a few minutes. You can walk, jog, or bike. Then repeat the circuit.
