Workout Wednesday: Black Friday Boot Camp

Thanksgiving is tomorrow! So let us begin stuffing our faces? Wrong. The only thing that should be stuffed is the bird that we will be roasting in oven.

Don’t get me wrong, I am not going to pass up all the great food during this time of year. Like I said in last week’s Workout Wednesday, I am a sucker for all the Holiday feasts and goodies. Instead I am going to try to stick to my secret weapon. One word: moderation.

There’s no way I am going to miss out on pumpkin pie, ham, turkey, mashed potatoes, and stuffing, but eating an entire pumpkin pie would be pretty barbaric. Instead of a hefty slice of pumpkin pie topped with whipped cream or a side of ice cream, I plan on taking just sliver of pie with no whipped cream or share a plate with a family member. That’s the plan, lets see if it happens. So let’s find our happy-medium and don’t deprive ourselves from all our Thanksgiving favorites.

Once the turkey has digested, I know MANY of you will be on your way to what I like to call The National Move-Or-Lose-It-Sister Shopping Day or Black EyeDay but it is more formally known as Black Friday. With all the running, elbowing, and shoving involved in Black Friday let’s prepare ourselves for the biggest shopping night/day of the year by working our arms and legs. The other shoppers won’t stand a chance to get in the way of you and your new iPad.

This is what I like to call: The Black Friday Boot Camp

Inchworms:

This is great for a warm-up for your whole body.

  • Begin standing with your legs slightly apart. Then place your hands on to the floor as close to your feet as possible.
  • Keeping your feet in place, walk your hands out in front of you until you reach a plank position.
  • Then do a push up.
  • Walk your feet to your hands pushing your hips up to the ceiling, ending in the starting position with your hands and feet on the floor. That’s one inchworm.
  • Try doing 10 inchworms continuously moving forward.

Tabletop Curl

Targets your arms, abs, butt, and legs.

  • Begin holding two 5 to 10 lb dumbbells down at your side with your palms facing forward.
  • Stand on your right leg and lift your left leg straight behind you hinging forward at the hips. Your chest and left leg should be parallel to the ground creating a tabletop. Flex your left foot.
  • Bring elbows to your sides so that they line up with your ribs, then bicep curl bringing the weights to your shoulders.
  • Extend arms downward and repeat remaining on the right leg in the tabletop position. Try doing 14 to 20 reps. Then switch legs.
  • Try doing 3 sets on each leg.

Over- Unders

This sounds super easy but I’m warning you, it’s deceiving. 

  • Stand with your legs hip-width apart. Hold 2.5 to 10 lb dumbbells out to your sides at the height of your shoulders. Palms facing down. You will look like a “T”.
  • Simply rotate your arms so that your palms are facing up toward the ceiling.
  • Return to the starting position by rotating your arms back down so your palms face the floor. Rotate back and forth from palms facing up to palms facing down.
  • Continue this movement until you can no longer hold your arms up at the height of your shoulders.

X Lunge

Workouts out the inner and outer legs

  • Begin standing with your feet a little wider than shoulder- width apart. Holding a 5 to 10lb dumbbell put your hands on your hips with your elbows pointing behind you.
  • Lunge to the left and bring your right weight to your left toes. Keep your left weight on your hip. The right leg should be straight when you do this. Also, when bending your left leg, keep your toes over your ankle.
  • Then, lunge to your right bringing your left weight to your right toes, keeping your right weight on your hip.
  • Try doing 3 sets of 10 reps lunging from toe to toe.

360 Toe Tap

This work out targets your legs and butt but is cardio so you can out run all those other shoppers.

  • Place a medicine ball or any type of ball on the ground.
  • Alternately tap your left toes then your right toes on the ball as fast as you can moving around the ball in a complete circle.
  • Continue tapping the ball for about a minute changing directions after each rotation.

And there you have it, a little stronger and ready to take on those crazy crowds on Black Friday. Have a fun and safe holiday. Keep your head held high.

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