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Went a little overboard this Thanksgiving? Well, theres nothing like getting right back on the horse to burn off all those extra calories!

This?Human Trainer?door workout is a great way to get you started because you dont have to go anywhere and its quick and easy to set up. Even if you still have some out-of-town guests lurking about, pull out your Human Trainer for this quick workout. Youll feel less bloated and more energized!

This is a Circuit Workout.

Do each exercise for one minute (if alternating left and right side its one minute each side)

Run through the whole circuit and then repeat the circuit 3 times.

Beginners: Do each exercise for 30 seconds (if alternating left and right side, its 30 seconds each side)

Run through the whole circuit and then repeat the circuit 1-2 times.

Warm Up

  • Jog: Jog in place for a minute. And then do jumping jacks for one minute.
  • Repeat these three exercises three times.

Straight?Arm Jump Squats

jump squat

  • Facing the straps, hold the handles at arms length, palms facing each other
  • Lower down into a full squat (make sure knees dont go over the toes)
  • Jump as you come up
  • Return to start position. Repeat.

 

Two Arm Row

two arm row

  • Face the straps and hold handles with palms facing each other
  • With feet hip distance apart lean back until arms are fully extended in front of you at chest height.
  • Keeping your back and legs straight, bend your elbow, bringing your body forward to meet your hands.
  • Hands should come down towards your abs as your body comes up. This will help keep your elbows tucked close to your body.
  • Return to start position. Repeat

 

Two Arm Bicep Curl

2 arm bicep

  • Facing your straps, stand with feet hip distance apart.
  • Hold the handles with straight arms. Palms facing up. Straps should be fully extended.
  • Begin by shifting your weight backwards/lean back.?More Advanced…?Lift one leg off the floor, straight in front of you.
  • While keeping the arms and shoulders at shoulder height, pull both hands towards the shoulders so hands come by your ears.
  • Extend arms. Repeat.
  • Switch legs for next set.

?

Tricep Press

tricep press

  • Face away from the straps. Palms facing the each other.
  • Shift weight forward and extend both arms straight in front of the body at chest height.
  • Bend the elbows and arms as the body lowers.
  • Then press and extend the hands forward as the body shifts back to start position.
  • Keep spine straight and core tight throughout the exercise.

?

Chest Press

standing chest press

  • Place hands in handles, palms facing down. With your back facing the straps, shift your weight forward. (Walk your feet further back for greater difficulty).
  • Keep your arms extended in front of the body at chest height and push your elbows out to the side as your body lowers.
  • Keep tension in the straps at all times.
  • Keep arms at chest height throughout the exercise.
  • Return to start position and repeat.

Hamstring Curls

Screen Shot 2015-10-28 at 4.52.21 PM

  • Sit on the ground facing the straps.
  • Place both heels inside the foot cradles.
  • Lie down on your back, arms at your sides. Palms down.
  • Stabilize your core by tightening your mid-section. Lift your hips and lower back off the ground.
  • Maintain that position as you pull your feet in towards your body.
  • Release and repeat.

Pushup Knee Tucks

push up knee tuck 1

  • With your feet suspended in the foot cradles, get into a plank position.
  • Lower yourself into a pushup
  • When you come back up, bring your knee into the chest
  • Extend legs again so that you are back into the plank position and repeat.

?

Kneeling Two Arm Ab Roll Out

kneeling 2 arm roll out

  • Kneel on the floor with your feet toward the door (body should be at a 90 degree angle with the floor)
  • With palms facing down, put your hands in the handles in front of you.
  • Bring straight arms overhead while body leans forward towards the floor.
  • Return to start position and repeat.

 

 

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