A Post-Thanksgiving Workout


Screen-Shot-2012-11-08-at-12.24.32-PMOverindulging and holiday travel go hand in hand this time of year. But being on the road doesn’t have to mean gaining five pounds. We asked Lomax PT trainer and Fathomcontributing editor Hilary Bass Rifkin for an efficient, 20-minute workout that you can do in a hotel room with no special gym equipment.


Warm Up

Jumping Jacks
— Reps: 20

Leg Swings
— Count: 10 per leg
— Equipment: Chest of drawers (to hold for balance during leg swings)
— How to: Stand facing dresser. Swing one leg across and in front of other, then out to your side, pointing foot up toward ceiling.
— Watch out for: Kicking the dresser when you swing! Don’t lean on it, just place fingertips at arms length for balance.

Upper Body

— Reps: 12
— Equipment: Chair and wall
— Watch out for: Lightweight chairs! Place against a wall in the room. Keep your back and bum as close to the chair as possible as you dip.
— See the move:

Decline Push-Ups
— Reps: 12
— Equipment: Chair or bed
— Watch out for: Hips dropping due to gravity and weight pitching forward. Focus on holding core nice and tight and raising hips slightly.
— See the move:

Lower Body

— Reps: 12 per leg
— Equipment: Suitcase or overnight bag
— How to: Hold suitcase overhead with arm straight and extended or at waist-height.
— Watch out for: Don’t let your knee travel past your legs.
— See the move:

Air Squats
— Reps: 12
— Equipment: Your body weight
— Watch out for: Don’t let your knees cave inward. Keep control through a tight core and use your arms for balance.
— See the move:

Abs and Core

Leg Raises
— Reps: 20
— Equipment: Use bed if it’s firm, otherwise, use floor
— Watch out for: Keep your neck and head relaxed and on the floor. If your head lifts, you aren’t engaging your lower abdominals.
— See the move:

Renegade Row
— Reps: 12 per side
— Equipment: Floor
— Watch out for: Hip rotation when lifting arms on each side. Make sure your hands are under your shoulders.
— See the move:

Repeat series (though not the warm-up) five times.

Cool Down/Stretch

Leg Swings
— Reps: 10 per leg

Hamstring Stretch
— Time: 30 seconds per leg

Chest Stretch
— Time: 30 seconds per side


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The u-VIB team.
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source: Huffpost Healthy Living by Heather Bauer, RD, CDN


Categories: Nutrition

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