Make a few workout changes to survive holidays

The holidays are a time of kindness, thanksgiving, celebration and time spent with family and friends. It's a special time of year that just seems to bring people together.

Unfortunately, all this celebration and quality time brings on the year's biggest weight gains as well. But don't fear with just minor adjustment, this holiday season can be your healthiest one yet.

One of the easiest ways to keep off the pounds this holiday season is to stay active. It's almost a given that you'll be consuming more calories with all the holiday parties and events, so don't get lazy. Increased activity not only burns more calories, but it keeps your metabolism pumped so you burn fat instead of storing it.

To help combat the holiday bulge, Push Fitness has put together a special workout to help you get over the first speed bump Thanksgiving. This workout utilizes body weight and burns maximal calories in minimal time.

The Thanksgiving Workout

• 11 body weight exercises

• 25 reps per exercise

• Finish all 11 exercises in minimal time.

• Repeat for second and third round if desired.

Overhead squats: Stand with feet shoulder width apart. With arms extended overhead, squat down to comfortable depth as you inhale. Exhale and stand up forcefully as you push through your heals.

Push-ups: Assume a push-up position on toes or knees depending on strength level. With hands wider than shoulder width, drop your chest toward the floor as you inhale. Exhale and push back to start position.

Lateral hops: Stand with feet shoulder width apart and knees bent. Make sure hips are pushed back with a slight forward lean. Jump to your right as you land softly and bend your knees to absorb impact. Jump to your left maintaining the same form. Maintain consistent breathing.

Fast punches: Take a staggered stance with both knees bent. One arm is extended out in front of you as the other arm is bent. Reverse positions using a punching motion with maximal speed. Exhale with each punch.

Mountain climbers: Assume a push-up position with a wide hand position. Extend one leg straight back and pull the other knee forward toward chest. Switch leg position quickly as you maintain a rigid push-up position.

Left leg lunge: Step forward with left leg and let both knees bend as you lunge toward the floor. Make sure both knees maintain a 90-degree angle and that your left heal stays planted firmly on the ground. Exhale as you step back up to your start position.

Right leg lunge: Repeat with right leg stepping forward.

Burpees: Begin by squatting down and leaning forward until your hands touch the floor. Jump your feet back to a push-up position, tightening your abs as you do. Jump feet forward again and stand back up to your starting position. Maintain consistent breathing.

Prone rotation: Assume a push-up position on your toes. With arms staying straight, rotate your right arm outward and upward toward the ceiling. Reach and point your right arm toward the ceiling as you contract your core. Return to start position and alternate with the left arm.

Jump squat with overhead reach: Stand in a squat position with your arms bent and elbows tucked at your sides. Squat down to a comfortable position and explode upward out of the squat. As you jump and exhale, reach your arms overhead as high as you can. Land softly and repeat.

Plank position jumping jacks: Assume a plank position, same as push-up position but rest your upper body on your forearms instead of your hands. Maintain a tight core and jump your feet from a narrow to wide position. The upper body stays stationary as the legs mimic a jumping jack. Maintain consistent breathing.

So add this workout to your schedule a few days a week and combat those extra calories. Remember, stay active and enjoy the change!

• Joshua Steckler and Mark Trapp are co-owners of Push Fitness, a personal training studio in Schaumburg specializing in weight loss, muscle toning and nutrition. Contact them at PushFitnessTraining.com.