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Burn Off “The Bird”

Posted Nov 22 2012 12:40am

Thanksgiving is one of those days where calories don’t count. We should all be able to spend time with our families and enjoy homemade, good food and one another’s company. There’s no reason to gorge ourselves into a sick oblivion, but at the same time there’s no reason why we should feel guilty about having that third piece of pie. Winking smile

Did you know that the average Thanksgiving dinner is 2,486 calories. Not the 4,500 as we once believed . That’s a little better, right? I’ll skip breakfast that day. It’s a good day to try intermittent fasting hahaha.


Anyway…just because I tell you that you shouldn’t worry about the calories in your Thanksgiving meal doesn’t mean I can’t give you a workout that burns a shit ton of calories, right!? Enjoy your meal, a drink, a ton of laughs…and get a sweat session in when you can! This morning or first thing tomorrow! It won’t take long!

This workout is pretty intense if you push through it as hard as you can. Pace yourself, but also try to not take too many breaks. I put 10 rounds, but do as many as you can! Remember, you are stronger than you think you are!

Warm-up properly for about 5-10 minutes to get your muscles prepared for the workout. You can walk, do some dynamic stretching , jump rope, etc. Just get moving, don’t go right into it! Your body needs to be ready!

If you have nice weather take this workout outside. All you need is a mat, a pair of dumbbells and a track/road/walkway to sprint about 1/4 mile

Burn The Bird High Intensity Workout from The Fitness Dish

1. Sprint fast for 1/4 mile. Not too fast where you poop out in a minute, but fast enough that you will last (to give you an idea if you run on a treadmill at 6.0 it takes about 5 minutes).

2. Jump Squat Burpee  x10: Watch your form on the squats, keep your knees behind your toes and press through your heels when you squat, explode down into a burpee, push-up an all and power through it!

3. Straight Arm Plank to Low Arm Plank with Knee to Elbow Taps x10 per side: Keep a straight line in this exercise. Keep your hips high, engage your thighs and your core and always keep your shoulders pressed away from your ears.

4. V-Ups x20 video courtesy of They explain the 3 ways to perform this clearly in the video


5. Explosive Plank Manmakers x5 per side. Use a weight that’s appropriate…but remember you are doing 10 rounds of this! I usually go a little lighter than usual in this case.Watch your form and the transition from plank to standing press. Also be mindful of your knees and use the same rules you would when squatting by using your thigh and hip muscles, and not your knees and back! shoulders away from your ears—always!


Now whether you are reading this before your dinner, or after—I hope you enjoy it! Those not celebrating the holiday today can still reap the benefits from this workout!

Remember, always check with your healthcare provider before beginning a new exercise program!

Happy Thanksgiving!

What are you most thankful for this year?

I am just so thankful for a wonderful, loving husband who also happens to be an amazing father. A little girl that makes me heart soar and a wonderful family who always keeps life interesting!And of course, my health!

What’s your Thanksgiving weekend workout plan?

I got in a power yoga workout yesterday, and will kill it tomorrow. No workout for me on Thanksgiving, I have some cooking to do all AM and my Italian family’s dinner starts at lunch time. Black Friday workouts are more my style!

Who saw Breaking Dawn 2?? I am waiting to see it with my cousin, who has a newborn—we’ve seen every one together in the theater! Hopefully we get to go this weekend!


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