Wednesday, November 27th

Tomorrow is Thanksgiving! Most of us are going to eat more calories tomorrow than any other day of the year. In fact, according to the Calorie Control Council, the average American will consume more than 4,500 calories and 229 grams of fat!

Although those numbers are astounding, Thanksgiving shouldn’t be a time for worrying about excess calories. You can control the damage and still enjoy yourself by following three simple tips. First, watch your serving size. Try everything but keep the portions down to small spoonful’s or little tastes rather than several heading spoonful’s. Second, drink water throughout the day. Being even slightly dehydrated can cause us to overeat. And finally, burn some extra calories through exercise.

I may not be with you tomorrow to make sure you watch your servings sizes or that you drink plenty of water, but I can help you burn some extra calories today. Let’s get moving!

Today’s workout is designed to last 30 minutes and is developed so each individual can exercise at his or her own pace. Each exercise should be performed to failure—when you feel as though you can’t complete even one more rep—or to the max number of reps listed.  For example if the exercise is squat jumps and lists a max of 50 reps, you should do as many reps as possible up to 50. If you complete 10 reps and find that you can’t do another rep while maintaining good form, then simply move on to the next exercise.  If you can complete all 50 with good form, do so and then move to the next exercise.

If you get through all 5 exercises in less than 30 minutes (which should be the case), repeat the cycle until the 30 minutes is up.

Please note: Before adopting any new exercise routine, you should consult your physician.

 

Today’s full-body, calorie-burning workout:

Exercise 1: Side Lunges (Perform to failure or max 20 reps each side)

Exercise 2: Side Plank (Perform to failure or max 2 minutes each side)

Exercise 3: Squat Jumps (Perform to failure or max 50 reps)

Exercise 4: Side Leg Lifts (Perform to failure or max 30 reps each side)

Exercise 5: Pulse Ups (Perform to failure or max 100 reps)

A detailed description and accompanying photo is provided for each exercise below.

 

Exercise 1: Side Lunges (Perform to failure or max 20 reps each side)

How to do it: Stand with your feet hip width apart. Place your hands on your hips for balance. Slowly step to the right.  Shift your weight to your right leg and bend your right knee. Keep you left leg straight. Push off with your right foot and come back to the starting position. Repeat with your right leg for entire series of reps. When complete, switch to your left leg and repeat exercise.

Side Lunges_labeled

Exercise 2: Side Plank (Perform to failure or max 2 minutes each side)

How to do it: Lie on your right side. Place one foot on top of the other. Prop yourself up onto your right arm and raise your hips until your body is in a straight line from your ankles to your head. Extend your left arm toward the ceiling. Gaze slightly up toward your raised hand and hold. Repeat on opposite side. Note: for a slightly easier exercise, rest on your forearm.

Side Plank001

Exercise 3: Squat Jumps (Perform to failure or max 50 reps)

How to do it: Stand with your feet shoulder width apart and arms behind your head. Squat down with knees parallel to the floor. Don’t bend below parallel. Jump up as high as you can while keeping your core tight. Lower back down to your squat position as you land.

Squat Jumps_labeled copy

Exercise 4: Side Leg Lifts (Perform to failure or max 30 reps each side)

How to do it: Lie on your right side with your right arm at a 90-degree angle supporting your head. Place your left palm on the floor in front of you. Bend your bottom leg slightly. Lift your top leg to 45-degrees and then lower just before you touch your bottom leg. Lift and lower your top leg for the entire series of reps. Repeat on your left side.

Side Leg Lifts001

Exercise 5: Pulse Ups (Perform to failure or max 100 reps)

How to do it: Lie flat on your back with your arms tucked slightly under your hips with palms facing down. Bring your legs up to form a 90-degree angle as if you’re trying to put the soles of your feet on the ceiling. Pulse you hips directly upward without rocking your legs. (Your legs should remain at a 90-degree angle.) Bring your hips back down and immediately repeat.

Pulse Ups001

I hope you enjoy today’s workout. Please share your feedback with me by commenting below.

 

About the Author:

d_stone_headshot_finalDawna Stone is a health, fitness, and wellness expert. Her new book, Healthy You!: 14 Days to Quick and Permanent Weight Loss and a Healthier, Happier You is available on Amazon.com. To find out more about Dawna or to view her Healthy Living videos, tips and recipes, go to dawnastone.com

An American Council on Exercise (ACE) certified Health Coach, Stone has contributed health and wellness articles to numerous newspapers and magazines. She earned her bachelor’s degree from UC Berkeley, and her master’s degree from UCLA. An avid runner and Ironman triathlete, she lives in St. Petersburg, Florida with her husband, 6-year-old daughter and 4-year-old son.

Disclaimer: This information is intended to provide helpful and informative material and is not intended to treat, diagnose, prevent or cure any health condition, nor is it intended to replace the advice of a physician. Always consult your physician before adopting a new eating or exercise regimen. The author and publisher specifically disclaim all responsibility for any liability, loss or risk, personal or otherwise, which is incurred as a consequence of reading this information or participating in the exercises suggested in this material.

Copyright © 2013 by Dawna Stone

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