The Post Thanksgiving Human Trainer Workout

This is a Circuit Workout.

Do each exercise for one minute (if alternating left and right side its one minute each side)

Run through the whole circuit and then repeat the circuit 3 times.

Beginners: Do each exercise for 30 seconds (if alternating left and right side, its 30 seconds each side)

Run through the whole circuit and then repeat the circuit 1-2 times.

Warm Up

• Jog: Jog in place for a minute. And then do jumping jacks for one minute.
• Repeat these three exercises three times.

Straight?Arm Jump Squats

• Facing the straps, hold the handles at arms length, palms facing each other
• Lower down into a full squat (make sure knees dont go over the toes)
• Jump as you come up
• Return to start position. Repeat.

 

Two Arm Row

• Face the straps and hold handles with palms facing each other
• With feet hip distance apart lean back until arms are fully extended in front of you at chest height.
• Keeping your back and legs straight, bend your elbow, bringing your body forward to meet your hands.
• Hands should come down towards your abs as your body comes up. This will help keep your elbows tucked close to your body.
• Return to start position. Repeat

 

Two Arm Bicep Curl

• Facing your straps, stand with feet hip distance apart.
• Hold the handles with straight arms. Palms facing up. Straps should be fully extended.
• Begin by shifting your weight backwards/lean back.?More Advanced…?Lift one leg off the floor, straight in front of you.
• While keeping the arms and shoulders at shoulder height, pull both hands towards the shoulders so hands come by your ears.
• Extend arms. Repeat.
• Switch legs for next set.

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Tricep Press

• Face away from the straps. Palms facing the each other.
• Shift weight forward and extend both arms straight in front of the body at chest height.
• Bend the elbows and arms as the body lowers.
• Then press and extend the hands forward as the body shifts back to start position.
• Keep spine straight and core tight throughout the exercise.

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Chest Press

• Place hands in handles, palms facing down. With your back facing the straps, shift your weight forward. (Walk your feet further back for greater difficulty).
• Keep your arms extended in front of the body at chest height and push your elbows out to the side as your body lowers.
• Keep tension in the straps at all times.
• Keep arms at chest height throughout the exercise.
• Return to start position and repeat.

Hamstring Curls

• Sit on the ground facing the straps.
• Place both heels inside the foot cradles.
• Lie down on your back, arms at your sides. Palms down.
• Stabilize your core by tightening your mid-section. Lift your hips and lower back off the ground.
• Maintain that position as you pull your feet in towards your body.
• Release and repeat.

Pushup Knee Tucks

• With your feet suspended in the foot cradles, get into a plank position.
• Lower yourself into a pushup
• When you come back up, bring your knee into the chest
• Extend legs again so that you are back into the plank position and repeat.

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Kneeling Two Arm Ab Roll Out

• Kneel on the floor with your feet toward the door (body should be at a 90 degree angle with the floor)
• With palms facing down, put your hands in the handles in front of you.
• Bring straight arms overhead while body leans forward towards the floor.
• Return to start position and repeat.