Beginner Turkey Throwdown
Walk in place: 1 minute
Modified Jumping Jacks (Stepping your feet out instead of jumping): 30 seconds
Chair Squats (engage your core, stand in front of chair and pretend you're going to sit down, just before you hit the seat, return to standing): 30 seconds
Wall Pushups: 30 seconds
Walk or run in place: 30 seconds
Take 2 cans of cranberry sauce (1 in each hand) or light weights. Engage your core. With your thumbs pointing to the sky, lift arms from your hips up until their level with your shoulders. Hold them there and pulse your arms 16 times..
Still holding the cranberry sauce, now place hands in front of your thighs and lift them to shoulder height and pulse 16 times.
Repeat for about 1 minute.
Toe taps: Stand in with your feet a little wider than hip width, tap your right toe to your left toe and then tap your left toe to your right toe. Repeat for 1 minute
Wall Push-ups: 30 seconds
Stepping Up: Go up and down 2 steps with a solid pace: 1 minutes
Chair Squats: 30 seconds
Cranberry Curls: Engage your core. Use your cranberry cans or weights. Begin with your hands in front of your thighs with your palms facing up and then curl the cans up toward your shoulders.: 30 seconds
Walk or Run in place: 30 seconds
Cranberry Curls: 30 seconds
Cool down by walking in place at a slow pace until your heart rate comes down below 100 beats per minute
Stretch it out! High Five!!
Crazy Turkey Throwdown - Advanced version
Walk/Run in Place: 60 seconds
Crazy Turkey Jumping Jacks: 30 seconds
Squats (keep your knees in line with your ankles): 30 seconds
Push-ups (Modified or Full): 30 seconds
Squats: 30 seconds
Plank(Modified or full): 30 seconds
Side Plank(Modified or full): 10 seconds on each side (20 seconds total)
Plié squats: 30 seconds
Plié squats with left foot raised: 30 seconds
Plié squats with right foot raised: 30 seconds
Rear Lunge With Arms: 60 seconds (video below)
Run or walk in place: 60 seconds
Crazy Turkey Jump Squats: Come into a squat, jump up and return to a squat: 30 seconds
Turkey Toe Taps: Stand with your core engaged. Lift your left leg and then touch your left toe with your right hand. You'll have a slight twist in your upper body. Repeat on the other side. : 30 seconds
Push-ups (Modified or full): 30 seconds
Run or walk in place: 30 seconds
Slow the pace down to cool down. Look for your heart rate to be under 100 bpm.
Stretch it out! High Five!!
All material provided here is for informational or educational purposes only. Please consult your physician regarding the applicability of any opinions or recommendations with respect to your symptoms or medical condition. Use or reproduction of text or photographs is prohibited without written permission from WellStyles Consulting®.