It’s Thanksgiving week!! I am so thankful for so much in my life!! Not because I have it all or have the perfect body or a million dollars. I am just thankful for all that I have and all that I don’t. I am thankful for who I am and where I am right now. I am thankful for all that I have learned and all that I still have to learn, I am thankful for my friends & family. I am thankful to just be alive in this beautiful world and that I have a healthy body so that I can even do this workout or any one for that matter-so I will!! I will eat, I will drink and I will enjoy it!! I hope you do too! Remember being thankful for what you have currently will lead to more happiness and more thankfulness down the road!! It’s a lovely cycle that can only start with gratitude! Do this workout anytime this week or several times this week 🙂 !!
1. Plank jack to push up x 10
(start with a plank jack, go down to push up and repeat for 10)
2. Bicep curls x 15 with DB
3. KB swings x 20
4. Overhead triceps ext with KB x 15
5. Thumbs up lateral shoulder raises with DB x 10
6. Squat jumps x 10
7. Squat to shoulder press with DB x 10
8. Front shoulder raise with DB x 10
9. Pike sit ups x 30
Run 3 track laps or 1/2 mile as fast as you can (outside or on treadmill)
***Rest 45 sec in between each exercise/Repeat for 2 to 3 total rounds in 30 to 45 min.
***If you are using light weights you can feel free to do more reps and if you are using heavier weights then you can do less reps and if you are using the “just right weights” then you can do what I said. 🙂
Happy Thanksgiving to you all! Be thankful!!!!
Remember to enjoy your friends, family and food!
My favorite muscle groups to work are by far my legs and shoulders! Use this as a guide but use the appropriate weight dumbbells for your level of fitness. You should always be challenging yourself-NEVER go through the motions, make your breathing rhythmic and push through the last few reps! Of course before you would try any of these exercises make sure your doctor approves that you are healthy enough!!
Start-warm up on the row machine for 5 min or go as fast as you can to 500 meters
Lightweight dumbbell circuit 7.5lbs 15 to 20 reps of front raises, flye, row and press. Repeat 2 to 3 times.
Power T with 7.5 dumbbells (or whatever you can handle that burns you out around rep 10 to 12) Power T is a front raise and a lateral raise to make the shape of a “T” together! yay! Repeat 2 to 3 times.
Seated heavy shoulder press with 2 or more times the weight you used in the above circuit. So in this case 15lb + pair of dumbbells-3 sets of 6 to 8 reps. Rest for 2 min between the heavy sets.
3 sets of 25 Calf Raises-inner, outer and straight-make sure you hit all three positions!! Remember to SQUEEZE!!!
Leg extension machine-3 sets of 15
“Aero Squats” or otherwise know as one-legged squats-3 sets of 15 on each leg
Cossack lunges-3 sets of 15
120 Walking lunges
Hip adductor and abductors machines-3 sets of 15 on each
Barbell thrusters heavy alternating with push ups-21 thrusters, 10 push ups, 15 thrusters, 10 push ups, 9 thrusters, 10 push ups-ALL in a row without stopping…..and now you are DONE!
I do this routine a lot with my clients and I do it myself! Very effective and really targets your entire body!!!
3 sets of 15 Kettlebell squat swings-either rows, straight ahead or side to side
2 sets of “Lawnmowers” kettlebell lunges on each side
Plank side pushups-3 sets of 10 to 12
3 sets of 15 on each leg- kickbacks
Shoulder circuit-front, flys, rows and shrugs-3 sets of 12 of each
3 sets of 20 “mountain climbers”
Triceps circuit-extensions, kickbacks and dips on chair or bench-3 sets of 12 of each
Bicep circuit-curls, hammers, overhead curls-3 sets of 12 on each
***All circuits are done with dumbbells all 3 or 4 moves are 12 reps in a row of each then you rest. Use lighter weights because you are doing so many reps at once. Rest for 1 to 2 min between each set-no rest between each move.
Do it then let me know how great you feel!!!!!!!!!!!!!!!!!