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Tuesday Training: Holiday Temptation Tips and an I Ate Too Much Pumpkin Pie Workout

 

Kelly’s Tuesday Training: Holiday Temptation Tips and an I Ate Too Much Pumpkin Pie Workout:

 Thanksgiving is coming up this week! Thanksgiving is a time to be thankful, spend time with friends/family and to stuff your face with mashed potatoes, pumpkin pie, stuffing and whipped cream. You might already know that you will indulge a little too much in the bad, but oh so good stuff that will leave you feeling bloated, gassy (yes, I said it!) and kind of gross. But, don’t sweat it – I got your back. This workout will blast some fat and scorch those extra calories you consumed. You can thank me later πŸ˜‰

 Holidays have always been a complete cheat day for me, but I’m actually choosing to be a good girl this Thanksgiving. Don’t worry, though – I’m definitely not depriving myself by any means. I’ll be indulging in lots of grain free treats that are amazingly delicious, but won’t make me feel yucky. If you want to be good this Thanksgiving, follow my advice: ditch the rolls and the pie crusts which are just a lot of empty calories and will leave you feeling unsatisfied, bloated, and craving more food an hour or two later. Load up all you want on turkey and vegetables and go ahead and eat the inside of the pumpkin pie for a treat, but skip the crust. Sugar and carb loaded desserts are always the most tempting, so my advice if you really want to be good is to bring or bake your own β€œhealthier” dessert. This way you can still eat something delicious and indulgent, but it won’t make you feel yucky or spike your blood sugar higher than the current unemployment rate. If want extra brownie points, bake my crowd pleasing, grain free pumpkin roll or pumpkin cheesecake cups for dessert. Those are healthy, delicious dessert options that you can feel good about eating. Go ahead and eat an extra piece, too – it’s Thanksgiving, after all!

 Either way you choose to go this Thanksgiving dinner, I got you covered. Give this I Ate Too Much Pumpkin Pie Workout a try. It’s definitely a fat blaster and calorie scorcher and is perfect for when you’ve indulged a little too much. You’re welcome πŸ™‚

 Oh, one more thing: I’ve made this a purely body weight circuit so you can do this anywhere, even if you are traveling for the holiday – no equipment necessary. No excuses! Go!

 I Ate Too Much Pumpkin Pie Workout: Fat Blaster, Calorie Scorcher

This routine has 2 circuits. Do the entire first circuit by doing the first exercise and then keep moving on to the next until you’ve reached the end. Then it’s time to repeat! After you’ve finished the entire first circuit with the repeat, move onto the 2nd circuit. Make sure you do a few minutes of warmup (light jog in place, leg kicks, arm circles, etc.) and a few minutes of cool down/stretching at the end.

 Circuit 1

15 body weight squats

10 T-pushups (modified version: regular pushups or modified on the knee pushups)

15 body weight squats

10 hip raises

15 body weight squats

Jumping Jacks for 60 seconds

Plank hold for 30 seconds

Rest 1 minute

Repeat 1X

 

Circuit 2

15 bicycle crunches

10 crossover lunges (10 per leg so 20 total)

15 bicycle crunches

10 mountain climbers (10 per leg so 20 total)

15 bicycle crunches

Jumping Jacks for 60 seconds

Right side plank hold for 30 seconds (do the left side plank hold when you repeat)

Rest 1 minute

Repeat 1X

 

BODY WEIGHT SQUATS
Stand with your feet spread about shoulder width apart. Hold your arms straight out in front of you at shoulder level. Lower your body by pushing your hips back and bending your knees. Your thighs should be parallel to the floor. Don’t round your lower back and keep your weight in your heels. Once you are are squatted down as far as you can go, push yourself back up to standing starting position.
T-PUSHUPS
Get in pushup position and do a pushup. As you push yourself back up, rotate your body to the side and raise your arm in one motion. Your arm should form a T with your body. Lower back down and repeat on the other side. Modified versions: Do regular pushups or modified on the knee pushups.
HIP RAISES
Lie faceup on the floor with your knees bent and your feet flat on the floor. Squeeze your glutes and lift your hips. Your body should form a straight line from your shoulders to your knees. Pause for a few seconds and then lower to starting position.
PLANK
Get into a pushup position, but bend your elbows and rest your weight on your forearms. Your body should form a straight line from your shoulders to your ankles. Brace your core and breathe deeply. If you cannot hold the plank for the prescribed time, it’s ok! Just hold for as long as you can. Rest for a few seconds and try again until you’ve reached the prescribed time. You can also do a modified kneeling plank.
BICYCLE CRUNCH
Lie on your back with your hands behind your head. Lift your left shoulder off the ground and rotate your upper body to the right as your pull your right knee until it touches your left elbow and straighten your left leg. Repeat to the other side. That’s one rep.
REVERSE CROSSOVER LUNGE
Stand up tall with you hands behind your head, elbows facing out. With your left leg, step backwards and cross your rear foot behind your front foot. Your back knee should almost touch the floor. Stand back up and repeat with the other leg. That’s one rep.
MOUNTAIN CLIMBERS
Get in a pushup position. Your body should form a straight line from your head to your ankles. Lift your right foot off the floor and raise your knee as close to your chest as you can. Return to starting position. Repeat with your left leg. That’s one rep.
SIDE PLANK
Lie on your left side and prop your upper body up on your left elbow and forearm. Raise your hips until your body forms a straight line from your ankles to your shoulders. Raise your top arm so that it’s perpendicular to the floor. Breathe deeply and keep your core braced. If you can’t hold the side plank for the prescribed time, that’s ok! Just hold as long as you can, rest for 5 seconds and repeat as many times as needed until you reach the prescribed time.
My doggy always wants to workout with me! It was a little difficult doing pushups with him, though πŸ™‚

 

pumpkin pie photo credit: stock.xchange.com

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17 comments

  1. oh i so need this workout!

  2. I will def eat too much pumpkin pie with whipped cream so I need this!!!! I am going to get all my sisters to do it with me Thursday night. Thanks!

  3. I plan to indulge this Thanksgiving. I usually cheat on holidays and Thanksgiving is my favorite. But, I’m going to do this workout Thursday morning or night. Thank you for the great workouts. I’ve been loving them.

  4. Uh oh no excuses! I’m on it! Great post for the holidays. Thanks!

  5. Greetings from Denmark! I love your fitness training. Thank you for all the great articles, workouts, and tips!

  6. Primally Inspired

    Thanks for all the love <3 !! πŸ™‚ I'm glad you all are liking the workouts so far. They'll keep coming every Tuesday so make sure to subscribe so you don't miss any. I love hearing from you all so keep the comments and/or questions coming!!

  7. Definitely, what a great website and posts, I will bookmark your site.Best Regards!

  8. I did this today! It was a great one and I could feel all the calories coming off and the fat starting to shrink! I’m going to stick with these workouts and hopefully loose some weight. Thank you for all the hard work you put into this site!

  9. I want to say thanks for the awesome workout! I’ll be at my parents for a whole week away from my gym and my yoga ball. πŸ™ Your circuits definitely got my heart rate up, and they made a wonderful addition to the free yoga videos I’ve been doing on DISHonline.com. Last year I made the mistake of not working out during this tempting week and ended up going two steps backwards in my plan to keep fit. One of the girls I work with at DISH recommended that I checkout the free Giam Yoga videos to keep myself in check, and I’m so glad I did. I might even go back home a couple of pounds lighter!

    • Primally Inspired

      Thanks, Clair!! I’m going to check out those free yoga videos. I’ve never seen them before and it sounds like I would love them, too. I wish you the best in staying fit and healthy – sounds like you got it under control this year! πŸ™‚ Thanks for the tip about the yoga vids!

  10. Kris Russell 'blog

    I just added this web site to my feed reader, excellent stuff. Can’t get enough!

  11. Thanks like your Tuesday Training: Holiday Temptation Tips and an I Ate Too Much Pumpkin Pie Workout | Primally Inspired

  12. This was a nice workout. It’s nice to have something to do at home when I don’t feel like going to the gym. Which seems like most night during the winter!

  13. Hello! efeedea interesting efeedea site! I’m really enjoy it! Very, very efeedea good!

  14. Great information. Lucky me I found your blog by accident (stumbleupon). I’ve bookmarked it for later!

  15. Great workout. My dog always sits underneath me when I do pushups too!

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