Quick Workouts You Can Do Before Your Thanksgiving Dinner

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Heading home for Thanksgiving without easy access to a gym? We've put together 3 quick bodyweight workouts you can do while you're at home this week to help you earn your turkey (...and mac & cheese, and potatoes, and corn bread).

The three workouts we designed are all Tabata-based, meaning short bursts of high intensity (20 seconds) and incomplete recovery (10 seconds in between sets). Usually this drill lasts for 8 rounds (4 minutes). This is a great way to get in a good workout in a short amount of time.  

Often, Tabata drills are done with 1 exercise (i.e. squat jumps) for all 8 rounds. However we like to alternate between 2 different moves to keep things interesting.

All you need for these workouts are a timer (or have a family member time you for extra motivation) and yourself!

Workout 1: Broad Jump & Push up Tabata
Time required: 10-15 mins (Including warm up, cool down, and additional time for 2nd round if you're up for it!)

First, make sure to take a couple of minutes to do a dynamic warmup. This could include moving stretches, some light cardio like jogging in place, and maybe even some yoga moves like downward dog and moving through a plank (chaturanga).
When you're feeling warm, set up your timer and complete the following cycle with these 2 exercises:

1) Broad jumps: Feet about shoulder-width apart, plant yourself in a half squat position with your arms extended behind you. Swing your arms forward as you jump forward with both feet, landing in the same position a few feet in front of you. Turn around and do it back the same way you came.

2) Push ups: Position your body in a plank position with your wrists underneath your shoulders and your legs straight out behind you. Keep your body still and in a straight position. Squeeze your butt and your core as you lower yourself carefully to the ground, and then try to push yourself up in one straight motion (instead of chest-first rolling up).

Tabata:
20s - Broad jumps
10s - Rest
20s - Push ups
10s - Rest
You'll do this cycle 4 times total until you reach 4 mins.

Want to make it a little harder? Try these next steps:
1) Measure your broad jumps (can be done with rocks or marks in the grass) and try to get farther every time you jump
2) Try plyo push ups, where at the top of the push up you bring your hands off the ground. Clap them together if you can!
3) Repeat the Tabata again, or change the interval time to 30s instead of 20s

​Don't forget to do a cool down and some stretching after before hitting the dinner table!

Workout 2: Lunges & Side Planks Tabata
Time required: 10-15 mins

Start with dynamic stretches.
When you're feeling loose, set up your timer and complete the following cycle with these 2 exercises:

1) Alternating Lunges: Keep your upper body lifted, chest up, core engaged. Step out in front of you with 1 leg and sink down into a nice deep lunge position. Push off the front leg to get back to standing, and then repeat with the other leg in front.

2) Side Planks: Keep your body still and in a straight position reaching your hand up to the sky. If you have weak wrists, you can do this on your forearm.

Tabata:
20s - Alternating lunges
10s - Rest
20s - Side plank (right side)
10s - Rest
You'll do this cycle 4 times total until you reach 4 mins, alternating plank sides each time

Want to make it a little harder? Try these next steps:
1) Do the lunges with your hands raised above your head
2) Or, try plyo lunges - Add a jump in between each lunge as you switch legs
3) Dip your hips up and down in the plank position
4) Repeat the Tabata again, or change the interval time to 30s instead of 20s

Workout 3: Squats & Push up Hold Tabata
Time required: 10-15 mins

Start with dynamic stretches.
When you're feeling loose, set up your timer and complete the following cycle with these 2 exercises:

1) Squats or Squat Jumps: Keep your feet shoulder-width apart. If you're squatting without a jump, try to get low with your toes pointed slightly outward, chest up. If you're doing squat jumps, try to keep a steady pace the whole time and not quit until the timer goes off.

2) Push up Hold: Keep your body in a straight position squeezing your core tight as you lower yourself into a halfway hold position, hovering a few inches off the ground. Try to maintain until the 20s are up!

Tabata:
20s - Squats/Squat Jumps
10s - Rest
20s - Push up hold
10s - Rest
You'll do this cycle 4 times total until you reach 4 mins.

Want to make it a little harder? Try these next steps:
1) If squatting without the jump, try it with your hands behind your head or over your head
2) In the plank hold, try lifting a leg up, alternating each time
3) Repeat the Tabata again, or change the interval time to 30s instead of 20s

Want an extra challenge? Try all 3 Tabatas in a row!

Happy Thanksgiving!

By,
​Ros