Here's your Turkey day fat burning workout!

Turkey Day Workout!

Warm up and stretch till you feel prepared to workout. (If you don’t usually exercise regularly, please be careful and smart about your participation in this program, and only do this if you have your doctor’s permission!)

Now perform 2-4 sets of the following workout (2 for the beginner, 3 for intermediate, and 4 for advanced), with no rest in between each exercise until the end, when you will rest for 2 minutes and start over at the beginning.

All exercises should be performed at 10-15 reps depending on your ability and capacity…please be smart! If anything is painful, stop immediately!

Here we go!
In a station or circuit format…

1. Squats holding a dumb bell- right under the Adam’s apple- keep the chest up, belly button in while bending at the hips and ankles and your knees going forward.

2. Pushups- floor or on a bench- keep your trunk perfectly still and flat…don’t let your body sag!

3. Exercise ball hamstring curls- Lay on your back on the floor, put your feet on the ball, lift your butt to the ceiling, and while maintaining a straight body, pull your heels to your butt, then back to straight again- repeat

4. Bent over dumb bell rows- bend forward at the hips with the dumb bells hanging freely, using your butt and abs to hold you in this position- now pull the dumb bells up so they almost touch your ribcage by pulling your shoulder blades together.

5. Side lunge (or back lunge if you can’t do a side lunge)- with your chest up and upper body stationary, step sideways so the inside leg to where you started goes straight and the outside knee bends as your butt goes back…think of a squat position, butt with one leg out to the side and a almost straight knee.

6. Exercise ball dumb bell presses for chest (or use bench if you can’t balance on a ball)- lay back on the ball so your shoulders and head lay flat to the ceiling with your hips parallel to the floor- start with the dumb bells in your hands and your upper arms resting on the ball, abs braced and glues tight- push the weights toward the ceiling till they almost come together, return to start and repeat

7. Front and side raises for shoulders- with good standing posture (knees soft, chest up, abs braced) lift one dumb bell to the front and one dumb bell to the side so that the two make a 90 degree angle, then lower them and switch, the other to the front and the other to the side- keep repeating

8. Bicep curls- any kind

9. Tricep kickbacks- bend forward and keep upper arms parallel with the body angle you are standing at, then, by hinging at the elbow, straighten your arms so your entire arm is now straight, then hinge at the elbow again and repeat

10. Forward ball rolls- kneel on the floor with your forearms on an exercise ball, with a flat spine, abs braced, slowly roll arms out in front of you while your hips move as if your elbows and hip bones have a string attached to them. If this was true, when you moved your elbows forward, it would pull your hips forward as well. Now do the opposite to get back to start position, which is pull the hips back first which would pull the elbows back as well, repeat.

Now rest 2 minutes and repeat 1-2 more times!

For those of you who do this…do me a favor and make a comment of how you did!

God Bless and have a great Thanksgiving!

Visit www.championshipgolffitness.com for more info.