Just in case you overdo the turkey, stuffing and pumpkin pie this Thanksgiving, we have the perfect workout for you, created by Joshua Prevette, master fitness Trainer at ACT by Deese (435 Dolley Madison Road).
1. Alternating forward lunges: Holding a medicine ball if you have one, start with your feet together. Take a big step forward, and immediately bend both knees as your foot hits the ground. Lower your body so that both knees are bent to 90 degrees. Push off with your front leg, and return to standing position. Repeat with the other leg.
2. Bent-over dumbbell or barbell rows: Stand straight with your feet shoulder-width apart. Hold your weight in front of your thighs. Bend your knees, and lower your upper body forward to about 45 degrees with your arms extended straight down to the floor. With a rowing motion, bring the weights straight up toward your chest, and clench your shoulder blades together. Hold for one second and repeat. Maintain a tight abdomen while performing this exercise.
3. Straight-leg deadlift: Stand tall with your feet shoulder-width apart, holding weights that rest on your thighs in front of you. With a slight bend in your knees, bend forward from your hips, maintaining a flat back while lowering the weights to the middle of your shins. Return slowly to starting position, squeezing your butt as you stand upright.
4. Medicine-ball shouldering: Take a medium-weight medicine ball, and hold it with both hands on one shoulder. Extend your arms up and over to lower the ball down on the opposite shoulder. Repeat from side to side for one minute.
Now take three minutes of active rest. Options include light jogging, riding the stationary bike or walking. Then repeat the sequence.