On average, most Americans consume about 3,000-4,500 calories on Thanksgiving Day! That double what you eat on a normal day. Now, I am all about enjoying the holiday and I will never tell you not to have some fun. On the other hand, its also not worth over eating and feeling gross for the next few days! The best way to enjoy the Thanksgiving festivities and stay on top of your fitness is putting yourself in a calorie deficit. Thats where the Turkey Burn Workout comes in! This high intensity workout will torch calories and put you in a calorie deficit so you can eat up and enjoy your day.
The workout:
60-40-20
Mountain climbers
Quick lateral hops
Plank jack + knee tuck
High knees
Froggers
Star jumps
Stance switches
Front back hops
Fast feet
Squat jumps
Burpees
Lunge jumps
*Finisher*
Pushups to failure
Squats to failure
Plank hold to failure
x2
Instructions:
Do the first move for 60 seconds. Do the second move for 60 seconds. Repeat the first move for 40 seconds. Repeat the second move for 40 seconds. Finish with the first move for 20 seconds and the last moe for 20 seconds. Once you have done each move 3 times total for the set amount of time rest 1-2 minutes. Repeat with the next two moves until you have completed all 6 stations. Finish the workout with the Finisher!
Form Check:
-Mountain climbers: Start in a high plank position with your shoulders, elbows and wrists in a straight line. Keep your shoulder blades pinched together and your butt down. Drive your knee up to your chest and come back to the high plank position. Repeat on the other side.
-Quick lateral hops: Start with a soft bend in your knee. Jump laterally side to side as quick as you can.
-Plank jack + knee tuck: Start in a high plank position with your shoulders, elbows and wrists in a straight line. Keep your shoulder blades pinched together ad your butt down. Jump your feet out to a jack position and come back to the high plank position. Jump both knees up to your chest and come back to the high plank position. Repeat.
-High knees: Drive your knees up to your chest one leg at a time as quick as you can like you are running in place.
-Froggers: Start in a high plank position with your shoulders, elbows and wrists in a straight line. Jump both feet to the outside of your hands so you land in a frog position. Keep the weight in your heels, with your butt down and your chest up. Jump back to the high plank position and repeat.
-Star jumps: Start in a parallel squat position. Explode up into a jumping jack with both feet off the ground. Land back in the parallel squat position.
-Stance switches: Start in an athletic stance position with a soft bend in your knees and your feet outside of your hips. Jump your feet to the side while you keep your shoulders square to the front. Jump back to the start position and repeat to the other side.
-Front back hops: Start with a soft bend in your knees. Jump forward and back as quick as you can.
-Squat jumps: Start in a squat position with your feet outside your hips, butt back and chest up. Explode into a full jump and land softly back in the squat position.
-Burpees: Jump your body out into a pushup position on the floor, jump all the way up to a standing position and repeat.
-Lunge jumps: Start in a lunge position. Make sure your chest is lifted, back knee is bent and that your front knee is not going over your toe. Jump up and land in a lunge position on the other leg.
-Pushups: Start in a high plank position with your shoulders elbows and wrists in a straight line. Keep your shoulder blades pinched together and your butt down. Drop your chest down to the floor and exhale as you push back up to the starting position.
-Squats: Start in a squat position with your feet outside of your hips, your butt back and your chest up. Stand all the way and squeeze your butt up top.
-Plank hold: Hold a plank position on your forearms. Keep your shoulder blades pinched together and your butt down. Think of driving your knees to your toes and your toes to your knees. Hold for as long as you can.
Madison Murray is a certified personal trainer, group fitness instructor, a certified sports and exercise nutrition coach and a certified functional strength coach. For more information head to madfitaz.com or check her out on instagram at @mmmadisonmurray
