The day before Thanksgiving tends to be chaos: errands, travel, and last-minute prep stacked on top of normal life. Between travel, errands, and last-minute prep, it’s easy to skip training altogether.

You don’t need a gym, timer, or matching fitness levels for this one -- just some space, a backpack or two, and a willingness to move together.

This workout is meant to be done outside if possible (driveway, park, or backyard), and it works great the day before or morning of Thanksgiving as a fun group workout before the big meal.

This workout has been reformatted and rewritten from the previous same-named workout.

THE IDEA

Everyone moves in a loop or circle -- one station per person (or per small group).
Each station takes about 45 seconds of work and 15 seconds to switch.
After everyone completes all the stations, take a short walk together, then repeat the circuit one or two more times depending on energy levels.

Keep things light, laugh a lot, and adjust as needed. Kids can count reps, carry light weights, or just copy the movements.

EQUIPMENT YOU'LL NEED (Optional)

• A ruck, backpack, or small duffel (for resistance)

• A resistance band or two

• Chairs, stairs, or a low step for elevated exercises

VARIATIONS

• Kids: Let them “lead” a round by picking movements.

• Athletes: Add a ruck, band, or double your pace at the cardio stations.

• Older participants: Slow transitions, chair squats, wall push-ups, or seated marches all work perfectly.

STATIONS

1. Air Squats Keep your chest tall, squat to comfortable depth.

2. Push-Ups or Wall Push-Ups Choose a level that works for you.

3. Step-Ups Use a stair, curb, or sturdy step. Alternate legs.

4. Carry Walk Pick up a backpack, ruck, or even a turkey (kidding… kind of). Walk briskly around the area.

5. Good Mornings or Hip Hinge Hands on hips or light weight across shoulders, hinge at the hips and squeeze glutes to stand.

6. Plank or Hands-and-Knees Hold Choose what’s manageable; focus on breathing.

7. Side-to-Side Shuffle or March Loosen up and get the heart rate up.

8. Jumping Jacks or Standing Arm Circles Your cardio station. Make it fun and exaggerated.

NOTES

• If needed, adjust the number of reps, time, or rounds to fit your fitness level.
• If needed, rest 1-2 minutes between rounds.
• Always do your warm-up to help prevent injuries.
• Some video demonstrations may depict exercise tools other than a ruck - the same cues and form will still apply unless otherwise noted.

WARM UP

WORKOUT x 2-3 ROUNDS

This workout is run in a circuit. Each participant starts in a different spot and completes :45 seconds of the exercises before a :15 second rest. Then, they move on to the next circuit station.