Every year since the turn of the century, our local training group has gathered together on Thanksgiving Day morning -- not to do a Turkey Trot 5K run, but to do a workout worthy of several helpings of turkey and all the fixings. Where we live, no gyms typically are open, so we are relegated to outdoor training areas like playgrounds, parks, high school tracks or running trails. Here are some of the samples over the years. Try one for Thanksgiving Day or the day after if you're feeling guilty about overindulging:
Nothing wrong with the Turkey Trot. When in doubt, go for a long run, walk or ruck to burn some calories and be better prepared to replace those calories later in the day without as much guilt.
Game time. If you have a big crowd and can make teams, there is nothing like the Turkey Bowl. Playing football, rugby, basketball or another team sport with your family and friends is always a classic way to prepare for the feast of the day.
PT pyramid with run intervals. If you have a playground with monkey bars or, better yet, a pull-up bar on a running path or high school track area, do The PT Pyramid:
Set 1: 1 pull-up, 2 push-up, 3 abs of choice. Run a quarter-mile.
Set 2: 2 pull-ups, 4 push-ups, 6 abs of choice. Run a quarter-mile …
For every set of the pyramid, add in a quarter-mile run until you fail at either the calisthenics or running. Then repeat in reverse order without the runs. See whether you can get up to 10 (that is 2.5 miles) without stopping. If you have the ability to push harder, keep going up the pyramid and keep running or return in reverse order and total your running distance up to five miles with 100 pull-ups, 200 push-ups and 300 abs of choice.
The Murph with a pyramid and runs. Similar to the above workout, but replace the abs of choice with squats. You also can opt to run one mile every fifth set and work your way up/down the 1-10-1 pyramid and total 100 pull-ups, 200 push-ups, 300 squats and 4-5 miles of running.
Bring some toys. If you really want to beef up this full-body workout, bring kettlebells, sandbags and a TRX suspension system to the pull-up bars. Mix in the following type circuit:
Repeat 4 times
Run one mile*
Pull-ups max
TRX atomic push-ups max (try to double your pull-up reps as a goal)
TRX rollouts 10
Sandbag push press 20-25
Sandbag squats 20-25
Walking lunges 10/leg
Kettlebell swings 20-25 or one minute timed
*if you want to make it more challenging, run one or two miles with a 30- to 40-pound sandbag on your shoulder.
Happy holidays.
Stew Smith is a former Navy SEAL and fitness author certified as a Strength and Conditioning Specialist (CSCS) with the National Strength and Conditioning Association. Visit his Fitness eBook store if you’re looking to start a workout program to create a healthy lifestyle. Send your fitness questions to stew@stewsmith.com.
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