Don't let your fitness fall by the wayside this week! Here's the play-by-play.
Wednesday: I'm sure you'll be pressed for time, doing last-minute grocery shopping and meal planning. Do a 5 minute warmup, then 2 min sprint or speed walk. Follow with a 2 minute recovery jog or walk. Repeat 4-7 times. Cooldown for 5 minutes and stretch. BAM! 30 minutes done, energy restored!
Join us for a Turkey Trot 4 mile group on Thursday morning (at my place; email elevatedfitnessllc@gmail.com for directions). If you missed the run, be sure to go for a long walk after dinner. Did I mention that you should limit yourself to ONE PLATE of food? Keep the servings small and drink plenty of water before and with dinner.
If you can't make it to the group run: 5 min warmup. In a circuit: 10-20 traveling pushups, 20 jumping jacks, 20 walking lunges, 20 mountain climbers, 20 plié squats, 10 squat thrusts (or burps), 30-60 second plank, 30-60 seconds iron chair/wall sit, 0-60 seconds rest. Perform 3-5 circuits. cool down with an easy 5 min walk and stretch.
Friday should be a beautiful day for most of you. Dust off your bikes and take the family for a ride. Or, shoot some hoops or play a long game of tag in the yard or local park. Chicken Golf is a personal favorite of mine...Buy a few rubber chickens. Team up, one chicken per team. Have each team line up at a "tee". The most forward team member passes the chicken over-under to the rear-most team member. He/She then throws the chicken toward the "hole" (trash can, bucket, etc). The team then runs together to their respective chicken. New person in front; Pass over/under, etc. The first team to get their chicken in the hole wins! To make it more interesting, you can incorporate trivia or exercises like pushups and sit-ups before the team can throw their chicken. Make it fun!
For those of you with base access, I'll be teaching a 90 minute Turkey Burn Spin Class on Saturday. If you're concerned about keeping up for the full hour and a half, don't be. This class is longer in duration, but lower in intensity. Space is limited, so get there early to reserve a bike. (My apologies to the STL Cranksgiving...from whom I stole this awesome graphic)
Sunday should include some active recovery. Maybe an easy walk with the dog and light stretching, or a yoga video to help energize your day after a long week of family and food.
Congrats! You did it!
No comments:
Post a Comment