I’m teaming up with Ricola® Herb & Throat drops, as part of a campaign with Socialstars, to bring you this sponsored post all about being thankful for fitness.
Have you ever had an injury that side-lined you from working out or being active? Have you ever been sick and had to skip your workouts and missed that post-sweat-session feeling? Have you ever thought about the fact that you should be happy if you’re able to move around pain-free and exercise?
Well, you should be! As a Ricola Ambassador, I was asked to share what I was thankful for, and ladies and gentlemen … one of the main areas is fitness and movement. With just three weeks left until Thanksgiving in the U.S., today, I’m here to tell you that we should all be grateful for the ability to move, if we have it.
Working out has been a part of my life since college, and it’s something that I often take for granted. While I’m on vacation or during the holidays, my workout routine most definitely relaxes, and it should. But quite frankly, I feel good when I move. That’s why, today, I’m arming you with a short workout you can do at home whenever you need to throughout the holiday season. And this is nothing intricate or advanced, it’s just a structured way to get your heart-rate up. Please enjoy!
The “Thankful for Fitness” at-home bodyweight workout
*Disclaimer: While I’m a personal trainer, I’m not your personal trainer. Please consult a professional in your life before attempting any new routines. Proceed with caution, my friends.
First, you’ve got to prepare your body for movement. Complete a 2-3 minute warm-up consisting of running in place, jumping jacks, butt-kick runs and front kicks about 20-30 seconds each move. (Bonus points if you spend a little time on a foam roller as well to warm up your muscles).
How to execute the moves, with links to demonstrations …
- Squats — Feet a little wider than hip width. Sit your butt and hips back and down, like you are sitting in a low chair. Keep heels pressing into ground. Keep chest up. Knees should stay in line with toes. Stand back up. Repeat. For arms in a V overhead, reach your arms out and up to make a V shape, slightly in front of body. Keep arms straight, palms up, like you are holding onto a barbell.
- Lateral lunges — Feet together. Step one foot out to the side and bend your outside knee and send your butt and hips back. Keep your chest up. Keep both feet pressing into the ground. Make sure your outside knee is tracking toward your toe, facing front. Return back to the set position. Repeat. For arms in a V overhead, reach your arms out and up to make a V shape, slightly in front of body. Keep arms straight, palms up, like you are holding onto a barbell.
- Hip bridges — Lay on your back with your feet hip width. Palms up by your sides. Lift your hips up to the sky while squeezing your butt. Push your heels into the ground. Lower your hips. Repeat.
- Plank mountain climbers — Set up with your hands on the ground about shoulder width. Toes tucked on the ground with your body in a strong flat position. Keep your hips and butt under your shoulder line. Bring one knee up between your arms and reset. Then switch. Try to keep your bodyweight over your arms and maintain a braced core.
- Push-ups — Perform on the knees or toes. Hands should be slightly wider than shoulders. Keep your core braced. Bend your elbows and drop your chest down to elbow height. Push back to set. Repeat. Make sure you don’t let your head drop. Eyes forward.
- Bicycle crunches — Lay on your back. Put your hands by your temples and knees up above hips. Crunch up one shoulder toward the opposite knee and extend out the other leg. Lower down and repeat on the other side. Keep your elbows back and wide and focus on lifting through the mid-section before turning.
Make sure you follow up the workout with a little bit of stretching, then put on your comfortables and give thanks!
In addition to arming yourself with movement, don’t forget to pick up some Ricola Dual Action Honey Lemon Drops this holiday season, which not only soothe the throat, but also provide relief for coughs. By the way, Ricola is going on a nation-wide 10-stop tour to spread the love about it’s Ricola Revitalizing Herb Drops. Check out the “Wake Up Your Mouth” tour to see if the interactive fun bus is heading to a city near you.Be thankful for your fitness and try this at-home bodyweight workout ... @RicolaUSA Click To Tweet
*Disclaimer: As part of a Socialstars campaign, this post in sponsored by Ricola. I’ve really enjoyed learning about this family-owned Swiss company as a year-long ambassador. However, please know that all the thoughts and opinions expressed here are my own. For more information on Ricola, you can visit Ricola on Facebook or on Twitter.
Questions of the day
Have you ever had a time when you weren’t able to work out?
What’s your favorite bodyweight exercise?