7 Pre-Holiday Workout Moves — No Equipment Needed!
Seven pre-holiday workout moves from HBFit. (Photo: Benjamin Rosser)
As we get closer and closer to Thanksgiving, the only thing on our mind is turkey, sweet potatoes and pumpkin pie. It’s inevitable that we’ll be consuming a lot, so we got to thinking about how to best prepare our bodies. Since limiting our intake of dessert (even of the gluten-free variety) is unlikely, we wanted to put together a workout that would properly prep us for the eating fest.
To help us come up with some metabolism boosting moves, we asked our favorite fitness expert Joe Holder, founder of the Ocho System and trainer for s10 and Nike — and he delivered with a seven move routine that progresses from plyometrics to compound body movements to isolate specific areas (meaning you’ll burn more calories). The best part? You’ll get toned from head-to-toe, and the whole workout can be done anywhere — from the park down the street to your parent’s living room. — Ava Donaldson
Pre-holiday workout: Side Shuffle to Split Squat Jump. (Photo: Benjamin Rosser)
Side Shuffle to Split Squat Jump
Targets: Inner/Outer Thighs, Hips, Glutes, Hamstrings, and Quads
Pre-holiday workout: Side Shuffle to Split Squat Jump. (Photo: Benjamin Rosser)
Begin in a squat position and perform three quick side shuffles to your right, making sure your feet don’t cross and toes stay pointed straight ahead. After three side shuffles, perform a split squat jump by coming into a lunge position and jumping straight up into the air with your legs switching in mid air. Perform two jumps and repeat the side shuffle with two split squat jumps going the opposite way. This progression equals one rep, perform five reps total.
Pre-holiday workout: Push-up to Core Ab Tap. (Photo: Benjamin Rosser)
Push-up to Core Ab Tap
Targets: Shoulders, Chest, Arms, and Core
Pre-holiday workout: Push-up to Core Ab Tap. (Photo: Benjamin Rosser)
Begin in plank position, with your shoulders over your hands shoulder width apart and feet touching each other. While maintaining a straight line and not letting your hips sink, lower yourself down towards the ground. As the chest touches, push up explosively. While maintaining plank position, have your hand go to touch the opposite shoulder. Repeat on opposite side. This counts for one rep, aim for 10-15 reps total. Note: The modified version can be performed with knees on ground.
Pre-holiday workout: 180 Squat Jump. (Photo: Benjamin Rosser)
180 Squat Jump
Targets: Quads, Glutes, Hamstrings, and Calves
Pre-holiday workout: 180 Squat Jump. (Photo: Benjamin Rosser)
Begin in a squat position. Explode up, rotating in air as you do, turning 180 degrees clockwise. Land softly and return to squat position. This is one rep, go for 10 total.
Pre-holiday workout: Quadruped Lateral Leg Raise. (Photo: Benjamin Rosser)
Quadruped Lateral Leg Raise
Targets: Glutes, Hips, Abs, and Hamstrings
Begin on all fours with shoulders over hands and knees positioned under hips at 90 degree angle. Have your hands firmly planted on ground. Straighten your left leg and bring it out to the side and up towards your hand. Perform 10 leg lifts, with foot slightly tapping ground each time but keeping tension. After 10 reps, perform 10 small clockwise and counterclockwise circles with foot. Repeat on other side. This counts for one set, go for 2-3 total.
Pre-holiday workout: Mountain Climber to Plank Jack. (Photo: Benjamin Rosser)
Mountain Climber to Plank Jack
Targets: Abs, Shoulders, Hamstrings, and Quads
Pre-holiday workout: Mountain Climber to Plank Jack. (Photo: Benjamin Rosser)
Begin in plank position with hands flat and legs extended, feet together. Flex your knee and hip, driving knee forward until it is underneath your hip while keeping your other leg straight. Reverse this movement and repeat for 10 times on each leg. Return to plank position. While keeping arms straight, quickly bring your feet to the side outside of your shoulders and then return back to plank position. That is one plank jack, repeat 10 times total. Repeat the whole progression three times total.
Pre-holiday workout: Side Plank to Leg Raise. (Photo: Benjamin Rosser)
Side Plank to Leg Raise
Targets: Shoulders, Abs, Glutes, and Quads
Pre-holiday workout: Side Plank to Leg Raise. (Photo: Benjamin Rosser)
Lie on your side in a straight line, lifting off the ground and supporting your weight with forearm closest to ground. While in plank, lift top leg while maintaining side plank. Return leg back to start. This is one rep, perform 10 on each side for one total set.
Pre-holiday workout: In & Outs. (Photo: Benjamin Rosser)
In & Outs to ISO V-Hold
Targets: Abs
Pre-holiday workout: In & Outs. (Photo: Benjamin Rosser)
Begin in a seated position on ground. Lift your legs up and extend them forward. Perform 20 “in and outs” by extending your legs forward and bringing them back towards chest. Make sure to keep back straight. On last rep hold feet out and extend arms straight overhead. Hold for 20 seconds. Note: For extra support, hands can be placed on ground by your side.
Photography: Ben Rosser
Moves: Joe Holder
Creative Direction: Ava Donaldson
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