The Home for the Holidays Workout

The Home for the Holidays Workout

I’m really excited about today’s workout, it’s kind of been years in the making! Every year when I’d come home for Thanksgiving in college, or headed home from my apartment in NYC, and now fly home from Miami, I always struggle with working out. I don’t have a gym to use and my parents actually have about one dumbbell. When I wasn’t a personal trainer I’d be like ughhhhh what do I do?!

Here we go, fitness fans–I’ve put together a workout that you can do, sans equipment, in your hometown. Check my fabulous intro, filmed by my oh-so-patient brother:

Break out your sneakers, bust out your iPod, and take it to the track!

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WARM UP: Start out with a couple of slow jogging laps around the track.

SPRINTS: After some light dynamic stretching (if that’s your thing), get started on some sprints. Sprint on the straightaways of the track, and recover with a S-L-O-W jog on the bends. Complete at least three laps–six sprints. **I had a fantastic (read: silly) video of me sprinting but for some reason my computer isn’t happy with it. It sadly ended up on the cutting room floor.

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LUNGES: Once you’ve finished up the sprints, recover and catch your breath. Water break if you want! Then start on some walking lunges down the track. Aim for 30+ lunges per leg.

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PUSH-UPS: Shake out your legs and head on up to the bleachers. At the base of the bleachers, perform 10+ push-ups.

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TOE TAPS: Bring yourself up to standing. At the first step of the bleachers, alternate tapping your toes on the step, bringing your heart rate up. Go for at least 30 seconds. (My brother was so proud of this action shot! Mid-air!)

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home for the holidays workout, track workout, bleachers workout, bleachers exercise, track drills, sprint workout, alison hay, alison hay personal trainer, the fit chronicles, the fit chronicles blog

BLEACHER RUNS: Jog your way up the bleachers! At the top step, cross over to the other side. Bring yourself back to the starting step and start back at the pushups. Aim for three rounds of the push-ups/toe taps/bleacher climbing. Kick it up and do more sets if you want!

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DIPS: Recover from your bleacher drill. Along the bottom seat of the bleachers, position your body into place for a tricep dip (above). Bend your elbows through a comfortable range of motion. Straighten arms back to starting position. Perform dips until your arms feel a little wobbly! Aim for three sets.

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SIT-UPS: This one my brother was really excited to contribute. Hook your feet under the bleacher and do a sit-up! Aim for three sets of 15-20 sit-ups. You may alternate with the dips for variety! 

Save this workout for next week…THANKSGIVING!

When you go back to your hometown, how do you workout?