(GoHealthier.com)
We all know that “over-full” feeling after Thanksgiving is a mix of physical discomfort like a tight, bloated stomach that feels like it’s stretched to capacity and sluggishness that comes from indulging in rich, heavy foods. The best antidote for this feeling is a post-Thanksgiving workout that can help you feel refreshed, energized, and ready to get back on track after the holiday feast. The best workout will depend on your fitness level and preferences, but here’s a balanced plan to jumpstart your recovery and metabolism:
Dynamic Full-Body Workout Plan
This workout combines cardio, strength, and stretching for a well-rounded session.
1. Warm-Up (5–10 minutes)
Get your body moving and blood flowing:
• Light jog or brisk walk
• Jumping jacks
• Bodyweight squats (10 reps)
• Arm circles (10 each direction)
• Hip openers (5 per leg)
2. Cardio Burst (10–15 minutes)
Get your heart rate up to burn calories and boost energy:
• Option 1: Go for a brisk walk, jog, or run.
• Option 2: Do an interval workout:
• 30 seconds high-intensity (e.g., sprinting or cycling fast)
• 1-minute moderate pace (e.g., walking or slow pedaling)
• Repeat for 10–15 minutes.
3. Strength Circuit (15–20 minutes)
Focus on compound movements to engage multiple muscle groups:
• Bodyweight squats: 3 sets of 12–15 reps
• Push-ups: 3 sets of 10–12 reps (modify by dropping to your knees if needed)
• Plank with shoulder taps: 3 sets of 20 taps (10 per side)
• Lunges (walking or stationary): 3 sets of 10 per leg
• Mountain climbers: 3 sets of 30 seconds
If you have access to weights, you can incorporate dumbbell deadlifts, presses, or rows for added intensity.
4. Core Finisher (5–10 minutes)
• Bicycle crunches: 3 sets of 20 reps
• Russian twists: 3 sets of 15 reps per side (use a light weight or bodyweight)
• Plank hold: 3 sets of 30–60 seconds
5. Cool Down and Stretch (5–10 minutes)
End with stretches to improve flexibility and aid recovery:
• Hamstring stretch
• Hip flexor stretch
• Cat-cow yoga pose
• Child’s pose
• Chest and shoulder stretches
Other Ideas
• Outdoor Activity: Take a hike or play a fun, active game like flag football with friends and family.
• Yoga or Pilates: Opt for a gentler approach to focus on mobility and recovery.
• Turkey Trot 5K: Many communities host these runs over Thanksgiving weekend.
The key is to move your body and enjoy the process—no need to overdo it after a big meal, but even getting a little movement in can help assuage that guilt or regret for overindulging, especially if you went back for seconds ( or thirds).
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