Post Thanksgiving Burn

Maria Sollon, MS, CSCS

So you made it through your Thanksgiving feast, but the gobble on your plate turned into a wobble around the house!! The time is now to burn off that wobble with some simple exercises on your Total Gym. Sweat off some extra calories while challenging yourself and make that pumpkin pie a sweet memory!

POST BURN WORKOUTS

When time is tight around the holiday’s, keep your workouts quick and efficient, but packed with a powerful challenge. Here’s a few ‘mini’ Total Gym workouts to get you moving, sweating, and energized after Thanksgiving.

Directions:

Listed below are 3 different mini workouts that can be performed as either a single workout or as a total body circuit by combining all 3 mini workouts together. The exercises are simple, and ones your may already know, yet challenging when performed as a whole.

Each mini workout contains 2-3 exercises that are performed immediately after the other (a super set) and are done in a large pyramid drop set from 10 reps down to 1. To modify, perform exercises with a lower total rep count, such as all even or odd numbers instead.

Example: perform the first exercise for 10 reps, then move directly to the next exercise for 10 reps. Immediately start the second set for 9 reps, then 8, then 7... you get the point ... until your down to 1 rep.

The goal is to perform each exercise efficiently with good form, while challenging your muscles and maximizing your workout time.

3 Mini Total Gym Burner Workouts

Workout #1 || Lower Body

Set Up: Attach squat stand, high level
Super Set Exercises: Squats & Jump Squats

• Start with 10 Squats followed by 10 Jump Squats… then go to 9 Squats and 9 Jump Squats… and so on.
• Variations: change your foot stance on the squats or perform a variety of jumps to target different leg muscles

Workout #2 || Upper Body

Set Up: Attach pull-up bars, high-medium level
Super Set Exercises: Pull-ups & Decline Push-ups

• Decline Push-ups are performed facing away from tower & hands on floor.
• Perform in same manor as above.
• Variations: Modify push-ups on knees

Workout #3 || Core

Set Up: Attach cables, low-medium level
Super Set Exercises: Pullover Crunch & Bicycle Crunch

• Perform in same manor as above.
• Variations: Advance by extending legs

This is tough stuff, but a great way to burn off calories post holiday feast!

Sweat yourself silly,
Maria