Trim The Thanksgiving Fat – Gold’s Gym, Douglasville GA

After Thanksgiving Workout – Part 2

The average person will gain 8 pounds during the holidays. Don’t be a statistic. 

Cranberry Jelly Workout

Fight off cranberry jelly belly with extra abdominal exercises.

Sit-Up Medicine-Ball Throw With Partner

2 sets of 10 reps

Sit facing a partner, holding a medicine ball in both hands. Lie back with the ball overhead, and tap the floor behind you. As you sit up, immediately throw the ball to your partner from overhead. Your partner should catch the ball in front of his or her head.

If you do not have a partner, you can mimic this exercise by lying down on a declined sit-up bench. Perform the same exercise, but do not throw the ball.

Stability Ball Crunches

3 sets of 10 reps

Lie back on a stability ball, with your feet flat on the floor and your body forming a 45-degree angle with the ball. Cross your hands, and place them on your upper chest. Contract your abs to lift your torso five to 10 inches off the ball, keeping your feet and neck stable, then slowly lower your torso back down.

Elbow Plank

3 sets

Lie on your stomach in a push-up position. Keep your arms bent, with palms and forearms on the floor and legs extended straight out, and be up on your toes. Contract your ab muscles and slowly lift your torso off the floor, keeping your palms, elbows, forearms and toes on the floor. Hold the position for 45 seconds, then slowly drop and recover for 30 seconds.

Side Trunk Raise on Hyperextension Bench

3 sets of 12 reps on both sides

Position yourself sideways on the hyperextension bench so that one hip is resting on the large pad and your feet are hooked under the foot pads, securing you. Let one arm hang down relaxed, and rest the other on your hip or behind your head. Slowly exhale, contract your oblique muscles, and lower your free arm toward the floor. Keep your neck straight, and avoid twisting your upper body. Inhale as you return to starting position. Alternate sides between each set.

Cable Wood Chop

2 sets of 10 reps
Put a cable on the high position. Stand sideways with your right shoulder close to the machine so that you can pull the cable down and across the body. Grab the cable with both hands. Your left hand should be on top, and the right hand should be on the bottom. Keep your arms straight, and pull the cable down toward the outside of the left leg. Switch sides and repeat.

Cardio: 30 minutes on a stationary bike

Stuffing Workout

Don’t let stuffing come “back” to haunt you. Work out your upper and lower back with these moves.

Pull-Up and Bent-Arm Hang

As many as possible, up to 3 sets of 10 to 12 reps

Beginner: Have someone lift you so that your chin is level with the pull-up bar. Grip the bar with your hands shoulder-width apart, palms facing away from you, elbows bent. Hold yourself in this position for as long as possible, keeping your chin level with the bar.

Advanced: Hang on the pull-up bar with your hands shoulder-width apart, palms facing away from you, elbows straight but not locked. Slowly pull yourself up until your chin passes the bar, then lower to starting position.

Lat Pulldown Machine

4 sets of 6 to 10 reps

You may sit or stand for this one. Grip the bar with your hands slightly wider than shoulder-width apart, arms straight up and palms facing forward. Pull the bar down to your chest, elbows out. Return slowly to starting position, arms straight.

Bent Dumbbell Row

4 sets of 12 reps

Grab a dumbbell in one hand, and put the opposite knee and hand on a bench. The torso should be parallel to the ground. Start with your arm straight by your side, and pull the dumbbell up to the side of your chest (near the armpit), keeping your arm close to your body. Lower the weight back to starting position.

 

Lower-Back Extension Machine

3 sets of 10 to 12 reps

Adjust the seat so that the axis is in line with your hips. Start the exercise by slowly pushing back until yourspine is naturally erect. Maintain tension as you return to starting position.

Cardio: 30 minutes on a stair machine

Green Bean Casserole Workout

Prepare to scoop up a nice serving of casserole by getting in a tough arm workout.

Seated Alternating Dumbbell Curls

3 sets of 5 to 6 reps

Sit on the end of a bench with a dumbbell in each hand, arms at your sides and palms facing inward. Starting with the right arm, curl the dumbbell up, rotating your wrist 90 degrees so that you finish with your palm up. Squeeze your bicep for one second before lowering. Repeat on the left side. That’s one rep.

Standing Tricep Pushdown

3 sets of 10 reps

Stand with your feet shoulder-width apart in front of a tricep pushdown or cable machine with the cables, rope or straight bar hanging at about chest level. Grab on with both hands, keeping your elbows pinned to your sides. Push your hands toward the floor, fully extending your arms in front of your body to touch the top of your legs. Hold for a second, then reverse movement and return to starting position.

Straight Bar Preacher Curl
3 sets of 10 reps
Grab a straight bar and add barbells that are appropriate to your fitness level. Sit down on a preacher bench (a bench that has a slanted pad that sits in front of your chest and a padded seat). Rest your upper arms on the slanted pad and curl the bar down for four seconds then pull it back up in three seconds.

Bench Dips

2 to 3 sets of 10 reps

Position your hands shoulder-width apart behind you on the edge of a secured bench. Walk your feet out in front of you until you are resting on your heels. Lower your upper body toward the floor by bending your elbows. Slowly press off with your hands to push yourself back up to starting position.

Cardio: Elliptical machine for 30 minutes

Group Classes, Personal Training, Women’s Only Work-Out Area, Cardio Cinema are all great ways to keep your holiday weight under control.  Try Us Out.

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