Habitude Fitness

Try it Thursday: HAPPY THANKSGIVING!!

THANKSGIVING WORKOUT OPTION 1:

TABATA WORKOUT (Perhaps you are wondering what Tabata style training is? Please check out this link: http://en.wikipedia.org/wiki/High-intensity_interval_training)

Each exercise is 20 seconds of maximum intensity!

You only have 10 seconds of recovery before moving on to the next move!

Complete one full round and you have done 4 minutes.  You should be pretty tired after maximum intensity!  You can do 4 minutes of anything!

No equipment needed.

(I know you can find 4 minutes on Thanksgiving or Black Friday!:)

(Tips: Download free tabata timers at the apps store. Countdown and alarm included!

https://play.google.com/store/search?q=free+tabata+timers&c=apps

OR have your Grammy hold the stop watch and tell you when to go!!:)

1. SQUAT JUMP

(If you have bad knees-feet do not need to leave the floor.)

2. FROG SQUAT
(Sit in crouching “frog” like position; jump back into a plank; repeat.)

3.  PUSH UPS
(Start in a plank position.  Make a straight line from your head to your heels.  Lower your torso to the ground until your elbows form a 90 degree angle.  Keep your head facing forward.  Push back up and through into your original plank position.)

4. SPILT LUNGE
(“Air born” jump to switch legs to alternating lunge, or step back for a lower impact option; arms on sides for balance or straight up in the air for challenge!)

 

5.  AIR BOXING
(Pick any style of punch you like. Alternate right and left punch. Pow!)

6. LATERAL LEAPS
(Leap as far as you can to the right. As you do the left leg comes behind the right at a diagonal. The left arm reaches low toward the floor, while the right arm reaches back toward the back of the room. move to the left in the same manner. Move fast. Leap!)

7. HIGH KNEES
(Quickly bring knees to hip height, alternating right and left.)

8. PLANK
(Start in a push up position with your hands directly under your shoulders. Your body should make a straight line from your heels to the top of your head.  Draw your navel toward your spine and tighten your buttock. Look at the floor to keep your head in neutral position and breathe normally.  Feel free to drop to a modified plank position here until you build up the strength to be in a full plank position.)

Feel free to complete this Tabata round again 1-2 more times if you have the time or energy! Great job!!

Here is a Tabata Playlist for you to check out as well!

THANKSGIVING WORKOUT OPTION 2:

THE TURKEY TROT; FAMILY STYLE

Try one of these ideas and tweet me @habitudefitness! I want to hear how it went!

(These will be a challenge for me too!)

1.) Pre dinner Family “Turkey Trot.” Encourage members of your family to get up and move. Walk, run, or jog…make it your own – prizes, medals, I want to hear about it!

2.) Post dinner Family Turkey Trot or Activity. Not just the usual “over stuffed my face, football watching, top button of the pants undone” day…let’s go move (at least for a few minutes!) Hmm…can it be done?!

Looking forward to seeing the results!

Your Trainer,
Cassie

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2 CommentsLeave a comment

  • Love it! On Black Friday, I ran two miles and then did a set of Tabata sprints and a set of Tabata hills. Yesterday, I did a modification of your workout above at the fitness center of our hotel — feels great to stay in shape while traveling! Thanks for posting.

    I miss you guys. Also, can you please post the Push-Up Challenge set for this Tuesday?

    • Wow! That is great-well done! This is a testament that you can always do something no matter where you are!
      I too completed a 2 mile tabata run while visiting family in Michigan. Brr…but it felt great to get some fresh air and move!
      I will post “week 3” of our 100 push-up challenge. This is a challenge I issued to those who are attending my Tuesday night group fitness class: Anything Goes! Great idea! Look for it on Tuesday to join in or stay caught up!

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