Turkey Day Workout with a Personal Trainer: 4

Ryan Jore from Granite Health and Fitness

Finding time to hit the gym during the hectic holiday season can be challenging. Luckily, personal trainer Ryan Jore has constructed an effective routine that can be fit into any schedule. The key is to prioritize intensity over duration.

“Ten minutes is plenty of time to get in a ‘real’ workout if you do it correctly!” he says.

Instead of waiting to make that weight loss New Year’s resolution come Jan. 1, he believes maintaining a consistent workout schedule can be helpful at preventing unwanted weight gain, especially during the season of treats and parties. 

The Moves

 

  • Crawl-outs: From standing, squat down. Rock forward onto your hands and crawl into a tall plank position, then crawl back and standup. This is one rep.
  • Pushups: Start with your hands and elbows directly underneath you, chin tucked and abs braced. Lower down until your chest hits the floor and then press back up. Elbows should stay about 45 degrees.
  • Reverse lunges: From standing, take a step back to touch your knee to the ground, then come back up. Try to keep your front shin and back thigh close to vertical as you go down with a slight forward torso lean.
  • Shoulder-tap planks: From tall plank position, touch one hand at a time to opposing shoulder, trying to keep the body as still as possible.
  • Squats from standing: Sit back and down until thighs roughly parallel to the ground. Feet will be roughly shoulder width apart with knees tracking over the big toe.

The Workout

 

  • Crawl-outs: 5 reps
  • Pushups: 1 rep
  • Crawl-outs: 5 reps
  • Squat: 1 rep
  • Crawl-outs: 5 reps 
  • Reverse lunge: 1 rep (each side)
  • Crawl-outs: 5 reps 
  • Shoulder-tap planks: 1 rep (per side) 

Do as many rounds as you can in 10 minutes, adding 1 repetition to the pushups, squats, reverse lunges and planks with every new round.