Thanksgiving is one of those days where we indulge…probably a little too much. We’re left feeling stuffed (like the turkey) and probably got super side tracked from any sort of diet we may have been on. But, rather than skipping out on the delicious traditional meal we asked Tier 3+ Personal Trainer at Equinox Paramus, Yag Jani, what were some moves we could do to help burn off those extra calories.
Here’s what he had to tell us.
On your hands and knees, start with your hands directly underneath your shoulders and your knees in-line with your belly button. With your toes pulled towards your knees, lift your knees off the ground: this is your Static Beast. From Static Beast, bring your right hand and left foot forward at the same time. Next, bring your left hand and right foot forward. That is one stride. Move forward for at least 1 minute. Rest 30 seconds.
Alternating Side Lunge with a Forward Reach
Grab a medium sized dumbbell. To start, hold the dumbbell in both hands on each side at the middle of your chest. Step your left foot directly to your left side while keeping your right leg straight. Think of this as a ‘half-squat’. As you step your left foot to the left side, push the dumbbell directly in front of you while keeping it at the same level as your chest. Return to the starting position and switch to the other side. That’s one repetition. Lunge for at least 1 minute. Rest 30 seconds.
Transverse Squat with Overhead Y
Stand nice and tall with your hands at your sides and your feet together. Imagine you’re standing at the 12 of a clock. Step your right foot back to the 3 on the clock while keeping your left foot pointed forward on the 12. Once you have your right foot on 3, sit your butt down into a squat while bringing your arms overhead in a Y. Step back to the starting position and switch to the other side stepping to the 9. That’s one repetition. Squat for at least 1 minute. Rest 30 seconds.
Bicep Curl to Overhead Press
Grab a medium to heavy dumbbell. Stand nice and tall while holding the dumbbell between both hands down at your hips. Curl the dumbbell up to your chest. From there, press the dumbbell overhead. Bring it back down to your chest. Finally, curl it back to your hips. That’s one repetition. Curl and press for at least 1 minute. Rest 30 seconds.
Stand nice and tall with your hands at your sides and your feet together. Squat down to the floor while curling yourself into a ball, keeping your knees to your chest. Shoot your feet straight back while keeping your hands planted underneath your shoulders. Hold a plank for 1 second. Bring your knees back to your chest. To finish, drive your hands up into the air, high overhead while pushing the ground away with the balls of your feet. That’s one repetition. Get powerful for at least 1 minute. Rest 1 minute.
Repeat the circuit 3 more times, grab some water to stay hydrated, and reward yourself with some leftover turkey!