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Triathlete.com’s Thanksgiving 2015 Fitness Challenge

Holidays are an easy excuse to do some unconventional things so why not mix up your training routine for a day, too?

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Holidays are an easy excuse to do some unconventional things—like eating 10x your normal daily calorie amount and executing some wacky traditions—so why not mix up your training routine for a day, too? This run plus strength workout, with two options of difficulty, can be done outside or on a treadmill, and all the strength exercises are body-weight based so there’s no need to find a gym if you’re visiting family.

Not in the mood for a run/strength combo? Revisit our Thanksgiving workouts from 2012, 2013 or 2014 instead. 

Thanksgiving 2015 Fitness Challenge

As the running distance decreases, the amount of strength time increases. If you prefer a bike trainer workout, simply equate 10 minutes of ride time for every mile. The pattern is three rounds of run followed by strength exercises.

Round One
Run 1.5 miles easy (warm-up)
Harder version: Extend warm-up to 2 miles

Get a watch ready and do as many rounds as possible in 3 minutes.

Normal version:
30 squats
20 full sit-ups
10 push-ups
5 burpees

Harder version:
30 squat jumps
20 V-ups
10 push-up airplanes (do a push-up and swing one arm into the air to form a side plank each time)
5 one-legged burpees (whenever standing or hopping into the air, you should be standing on one leg only; alternate legs each rep)

Round Two
Run 1 mile as 1/2 mile easy, 1/4 mile fast, 1/4 mile easy
Harder version: Run 1.5 miles alternating 1/4 mile fast, 1/4 mile easy

Do as many rounds of strength exercises above in 4 minutes.

Round Three
Run 3/4 mile as 30 sec easy, 30 sec tempo or half-marathon pace, 30 sec 5K pace, repeat
Harder version: Run 1 mile as 30 sec easy, 30 sec tempo or half-marathon pace, 60 sec 5K pace, repeat

Do as many rounds of strength exercises above in 5 minutes.

Cool-down, stretch, chill, eat!