Burn The Turkey Sides Workout

burpees

For the third year in a row, Anytime Fitness is encouraging its members and their communities to burn Thanksgiving calories to help themselves and others. How so? Well, every time the #BurnTheTurkey hashtag is used while people share their images and videos exercising off those delicious holiday calories, a meal will be donated to Feeding America. (It’s what we like to call positive peer pressure.)

Holiday temptations hit us much more often than one day, so you have from Nov. 13-24, 2017 to make this happen. You don’t need to deprive yourself all season (I don’t!), but make up for any indulgence in activity.

This game is simple: If you eat it (or intend to—who ran resist a huge pile of mashed potatoes and gravy?!), you owe your workout. Every classic Thanksgiving side equals a movement. The higher-calorie the side, the more calorie-torching I’ve made the movement. Hopefully, you keep your pie stomach in check, otherwise that’s a lot of burpees!

To make this more fun, I suggest grabbing some friends and dice (or a dice app on your phone). Let’s do this, together. I know you can earn lots of free meals for others! We have some of the most caring members around.

Burn the Turkey Sides Workout

Roll the dice to dictate how many repetitions  of each movement you should do to complete each round. If you don’t have dice, ask someone in the gym to pick a number between 2 and 12.

Complete at least 4 rounds total to get in a decent workout!

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Green Bean Casserole = Jumping Jacks

Jumping Jacks

1 – Stand upright with your feet together and your arms by your sides.

2 – Jump up, splitting your feet out to the sides.

3 – Simultaneously swing your arms up to the sides in an arc over your head.

• Reverse the direction of the movement.


Pumpkin Pie = Burpee Push-up

Burpee Push-Up

• Stand upright

1 – Squat down, placing your hands on the floor, and jump your feet back to the top of a push-up position.

2 – Perform a push-up, lowering your chest down to the floor and pushing back up to a straight position.

3- Jump your feet in, bringing your knees to your chest while keeping your hands on the floor.

4 – Come to an upright position and jump into the air, raising your arms overhead.

5 – Return to the mid position and then jump your feet back out to a straight position and repeat.


Cranberry Sauce = Bench Press

Bench Press

1 – Lie on a bench holding dumbbells at shoulder level with your elbows bent.

2 – Press the dumbbells up over your chest, straightening your arms.

• Lower the dumbbells back to shoulder level and repeat.

Equipment Sub: Barbell


Stuffing = Hi-Lo Chop

Hi-lo Chop

 

1 – Stand upright facing to one side, holding a med ball in both hands up over one shoulder, with your arms straight.

2 – Lower the ball down and across your body from your shoulder to your opposite foot, moving your hips and shoulders, not your arms.

• Complete all reps on one side before switching to the other side.

Equipment Sub: Plate, Dumbbell


Gravy = Split Squat Jumps (or Jump Lunges)

Jump Lunges

• Stand upright with your feet split front to back, with your arms at your sides.

1 – Lower your body toward the floor, bending at the hips and knees, and leaning your torso slightly forward with your weight on the front leg.

2 – Push off the front foot and jump up off the floor.

3 – Land in a split squat and repeat quickly.

• Complete all reps on one side before switching to the other side.


Mashed Potatoes = Kneeling Roll-Outs

Rollouts

1 – Kneel upright holding the handles in front at waist height, with your arms straight.

2 – Lean forward as you raise your arms out and up overhead, lowering your body into an incline position.

3 – Lower your arms and return back up to the upright position.


Corn = Mountain Climbers

mountain climbers

1 – Support your body on your toes and hands with one knee bent and drawn up into your chest, and the other leg straight out behind.

2 – Alternate jumping your feet in and out, bringing your knees into your chest each time and keeping your hands on the floor.


Baked Squash = Pulldowns

Pull-downs

1 – Grasp the handle with your arm extended straight overhead, palm facing in.

2 – Pull the handle down in front to the top of your chest.

• Straighten your arm, returning the handle to the up position, going through a full range of motion.

• Complete all reps on one side before switching to the other side.

Equipment Sub: Tubing


Butter Rolls = Front Squats

front squats

1 – Hold dumbbells at your shoulders with your palms in and your feet shoulder-width apart.

2- Squat down, sending your hips back, bending your knees and keep the dumbbells at shoulder height.

3 – Push through your heels to return to the start position, keeping your back flat throughout.

Equipment Sub: Barbell


Cinnamon Applesauce = Deadlifts

Deadlift

1 – Squat holding a kettlebell in both hands on the floor between your feet.

2 – Stand upright, lifting the kettlebell, keeping your arms straight and your back flat.

• Lower the kettlebell back to the floor, bending at your hips and knees.

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Congrats, you’re done! Now go enjoy that stuffing. You’ve earned it.

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Rachel Prairie is ride-or-die trainer chick. From Director of Training to entrepreneur, Rachel now leads a double-life training Anytime Fitness trainers and as Corporate Trainer at Self Esteem Brands in Woodbury, MN. Her enthusiasm is contagious, and she expects the same from her clients: “We hustle harder!” Rachel is a NASM certified personal trainer with a BA in Rhetoric, as well as ACE Kettlebell Level I and Functional Movement Systems (FMS) certified. She is well-versed in empathy, high-fives, eating, lifting weights, hugs, and exploring the great outdoors.