MMB – Thanksgiving Work Out is Here!

Hi Everyone,

Can you believe Thanksgiving is next week?  Ready or not, here we go!  Thanks to everyone who was able to make it out to classes last week!  You guys worked hard and are being really committed and consistent right now, so that’s so good to see, especially during the holidays!  This past Saturday was Thankfulness Boot Camp and it was awesome gathering together and focusing on our blessings!  I am so very thankful for all of you and can’t imagine doing fitness and life without you guys! 

As a reminder, Thanksgiving is a wonderful holiday but please don’t make yourself sick!  You have all worked so hard this year, so enjoy yourself, but don’t overdo it or you’ll be super miserable!  Work out hard before and after so you can manage the extra calories and help your body to process and detox. You’ll be thankful that you did! 

Announcements and Reminders:

Cardio Core is at Jen’s Studio this Tuesday!  Classes are 5:45pm to 6:30pm, 6:40pm to 7:25pm is FULL, & 7:35pm to 8:20pm.  Please e-mail or text which class you’d like to sign up for – either 5:45pm or 7:35pm.  I can accommodate a maximum of six people per class, so sign-ups this time of year are really important.  If you are signed up for class and have to cancel last minute, I will need to charge a class on your pre-paid card.  Thanks for your understanding on this 🙂

2) Park Fitness Thursday at 8:30am!  Come out and join us for a 45 minute class field trip to the park.  All levels are welcomed.  Bring a friend and shake things up mid-week!  Please let me know if you’d like to join in!  Drop in cost is $15.

3) Cardio Fusion is at Jen’s Studio this Thursday!  Class times are 5:45pm to 6:30pm & 6:40pm to 7:25pm.  I need three people to run a class, or I may combine classes and offer one time, depending on what works best for everyone. 

4) Jen will be away on vacation from Friday, November 22nd through Friday, November 29th, so there will be NO personal training or classes.  There will be a Thanksgiving work out Challenge and homework for you to do if you choose!  I’ll post it on my blog and e-mail it out to everyone.

6)  Operation Christmas Child through Samaritan’s Purse!  VBC is the collection center for the Tri-Valley.  Want to have an amazing experience with your kids this Christmas?  Awesome!  Then head out to the store with your kids, along with a list of things to pack a shoebox with and go shopping to bless a child!  I have labels for you to use along with instructions.  Cost is $9 to cover shipping.  I highly encourage you to join in this big hearted event that will bless someone tremendously.  Giving is WAY better than receiving and it will show God’s love 🙂  Boxes are due in a couple of weeks.

7)  Christmas Boot Camp and Brunch is coming Saturday, December 21st!  Mark 12/21 on your calendar for a special Christmas Boot Camp and Brunch!  Come work hard, sweat a ton, burn up some calories, and let’s enjoy a special brunch together after boot camp!  Brunch will be right after boot camp and will last up to an hour. 

8)  Thanksgiving Work Out:  Since I’ll be away this coming week, I’ve written a work out for you guys to do.  If you are motivated, you can even do it twice!!

 

Image result for turkey fitness

 

Thanksgiving Work Out – 2019

Note from Jen:

Before you begin this work out, I’d like you to pause for a minute and reflect on all of the things you are thankful for in your life. Too often we succumb to the fast pace nature of this world and lose sight of the significant blessings that can seem mundane through our “Bay Area” eyes. Ponder these things: How about that hot shower that you’ll take after this work out? Did you open up your fridge and grab something nutritious to eat? Did you arise out of a soft, comfy bed this morning? Are you able to get into your safe car and drive wherever you’d like to go? Do you have a supporting family who loves you? Do you gather with friends often? Take a minute to thank the Lord for all that He has given you and choose to have an attitude of gratitude as you begin this holiday season. Let’s not be a people who are dulled by the world’s materialism and rat race pace, but let us make every day count as if it’s our last because the truth is, we are not promised a tomorrow. Hold your kids a little tighter today, let the words, “I love you” flow a bit easier out of your mouth to your loved ones, and walk into your day feeling thankful for the breath in your lungs and the ability to move like you do.

Have a wonderful Thanksgiving!

Love you guys!

Jen

 

You will need: mat, towel, water, a variety of dumbbells, and a space to move. Work out music is helpful!

5 minute Jen warm-up: Jog, jog wide, kick butts, lateral jog, rotational twists, hip circles, back stretches, lateral reaches, straight leg kicks, runner’s stretches, back extensions, hip rotations, inch worms, push-ups.

Note: Please remember to drink water frequently and if you are light headed or dizzy, you need to stop. If you prefer low impact, then do not jump or do any high intensity drills or burpees. This work out will last about 45 minutes.

Circuit #1: Lower Body Blast

  • 20 body weight squats
  • 20 sumo squats
  • 20 push-ups
  • 20 jump squats
  • 20 sumo squat jumps
  • 30 sec. plank hold

Circuit #2: Compound Resistance

  • Walking lunges & DB OH Presses 12-15 reps (use med weights)
  • 20 Burpees
  • Repeat
  • Reverse lunges & DB lateral raises 12-15 reps (use light/medium weights)
  • 20 Skaters
  • 30 sec. plank hold w/ leg up

Circuit #3: HIIT Time! (Tabata 4 Min.)

  • 20 sec. Jack Burpees, 10 sec rest
  • 20 sec. Jack Burpees, 10 sec rest
  • 20 sec. Mountain climbers, 10 sec. rest
  • 20 sec. Mountain climbers, 10 sec. rest
  • 20 sec. Lateral Ski Jumps, 10 sec. rest
  • 20 sec. Lateral Ski Jumps, 10 sec. rest
  • 20 sec. Burp the Frogs, 10 sec. rest (like a squat thrust, but land wide)
  • 20 sec. Burp the Frogs, 10 sec. rest.

Circuit #4: Upper Body, Balance & Bliss

  • Sumo Squats w/ DB Bicep Curls 12-15 reps
  • DB Tricep Push-ups 12-15 reps
  • 20 sec. Jacks, 20 sec. Jack Touches, 20 sec. Jack Burpees
  • Single leg balance & 1 DB Bicep Curl 12-15 reps, switch sides.
  • Single leg standing stork w/ DB’s Tricep OH extensions 12-15 reps, switch sides

Circuit #5: It’s Core Time!

Place DB’s on floor with hands on them in plank position. Take up to 30 sec. rest in between each exercise if needed.

  • 30 sec. Spiderman Planks
  • 30 sec. Jack Planks
  • 30 sec. Mountain Climbers w/ Rotation
  • 30 sec. Everest Climbers (mountain climber, but a wide plyo)
  • 30 sec. Squatting Storks L & R
  • 30 sec. Chair Pose
  • 30 sec. Side Plank L & R
  • 30 sec. Floor Bridge
  • You can repeat all the core exercises or you can stretch!

Congratulations! You did it!