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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.
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.
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.
20 full sit-ups
30 squat jumps
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)
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.
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!