This season is incredibly difficult for most people to stay consistent with their workouts and diet plans. Everywhere we turn there is sugary pumpkin flavored everything and it’s delicious! But if you’re like me, it sticks to your thighs. So, instead of dropping all semblance of a plan, I’ve created this quick workout to get your heart rate up, and give your thighs and triceps a lift for this week leading up to Thanksgiving Day. Each day I’ll be rolling out an awesome new 5 minute workout to tone your thighs and tri’s! Make sure to share this with your friends so they can jump in on the fun with us.
I will mention that it really isn’t possible to spot reduce. This will help tone and bring shape to your arms and legs. I’ve designed each circuit to keep your heart rate up, which will help you burn more calories and in turn lose fat all over. Let me know how you like this workout in the comments below!
Day 1 Thighs and Tri’s Before Pies Workout
1. 30 Seconds Skaters
Stand on your right foot with you knee slightly bent, place your left foot just behind your right ankle.
Lower your body to a squat position, your right arm out to the side and your left arm across your hips.
2. 30 Plié Squats
Stand with your legs wide and your toes pointed outward slightly.
Bend your knees until they are over your ankles and squat to a 90 degree angle or as low as you can.
3. 30 Seconds Jumping Jacks
Stand with your feet together and your hands down by your side. In one motion jump your feet out to the side and raise your arms above your head. Reverse that motion by jumping back to the starting position. Repeat for 30 seconds.
Feel free to modify these by stepping to the side instead of jumping.
4. 30 Tricep Dips
Position your hands shoulder width apart on a secured bench or stable chair. Slide your butt off the front of the bench with your legs extended out in front of you. The farther your legs are from you the more challenging this move will be.
Slowly bend your elbows to lower your body until your elbows are at about a 90-degree angle. Be sure to keep your back close to the bench.
Once you reach the bottom of the movement, push back into your elbows to raise your body back up. Keep your shoulders down as you lower and raise your body. You can bend your legs to modify this exercise. Repeat 30 times.
5. 30 Seconds Alternating Punches
This move is nearly impossible to look cool during, but it will keep your heart rate up! Make sure to stick your booty back and punch forward. Have fun with it!
6. 30 Modified Push-up’s with Tricep Kick Back
I suggest starting with a modified push-up to make sure you’re strong enough to hold the plank with one hand. If you’re brave, try a full push-up on your toes.
Support your core by pulling your tummy in and tucking your butt slightly, push down, then push up. Raise your right arm backwards so that your palm is facing the sky. Lower arm. Repeat push up and raise left arm back parallel to your body with your palm facing the sky.
7. 15 Side Lunges + Front Kicks Each Side
Take a slow, lateral step to the right. Keep your toes pointed forward and stay low. Flex the knee and hip into a side lunge. Keep your head and chest up. Push off with your right foot and kick forward. Take a step and repeat on the opposite side.
Make sure to cool down and stretch your legs and arms.
Thanks for checking this Thighs and Tri’s circuit out! Please share with your friends if you enjoyed this 😉