With Halloween in the forecast, we are bound to consume more candy than we would during other time of the year! Whether it be leftover candy that was meant for trick or treaters, or even stealing some of your favorite candy from the trick or treaters you have at home you’ll need a workout plan to help burn off some of that sugar. Here’s a full body, fat burning circuit that you can do in the comfort of your own home that will help you in not feeling so guilty for binging on all your favorite candy!
We are ready to SPOOK you.
Do 3 to 5 rounds of these exercises in a circuit:
Sit ups: Suck in your belly button to engage your core and perform 10-15 reps!
Push Ups: Start in a plank position flat on the floor, or if that is too difficult for you, you can use a table or a piece of stable furniture with your hands shoulder width apart. Your body should be at a 45° angle with the ground. With your body stable and completely straight, bend the arms to bring the chest close to the table. Push-back to the starting position.
10 Reps!
Overhead Press: Stand by holding weights (if you don't have dumbbells, you can use cans, gallons of milk, bags of candy etc) in your hands with elbows bent 90° and at shoulder-height. Press the weight all the way over your head and lower under control back to the starting position (90°) Keep your torso stabilized by engaging the glutes and abdominals to prevent arching your lower back. 10 reps!
Overhead Squat: Stand with your feet together and bend your knees and hips to lower yourself. Keep your weight on your heels and raise your arms overhead. 10 Reps!
Kicks: Stand with your weight on one leg. Without leaning forward, kick out to the front, to the side, and to the back as prescribed, 10 times each direction keeping the knee straight. All movement should come from the hip. Repeat the sequence with the opposite leg.
*If you have an exercise band you can place it around your ankles for some extra resistance*
Discomfort and soreness are a part of life. What is not normal is living with pain. If you are still experiencing that pain, it's time to talk to your physical therapist or primary care physician.
Try to stay away from narcotics, injections and knife happy surgeons as a primary option for your treatment. There are no magic bullets, but majority of pain symptoms can be resolved with conservative measures like exercises, manual therapy and pain management.
Zuhair Haque, Exercise Specialist at Rehabon Physical Therapy. Zuhair enjoys basketball and he cannot wait to start the DPT program at North Central College in 2023. Zuhair has an extensive experience for working for multiple physical therapy/rehab organizations.
Irfan Ibrahim is an Owner/Physical Therapist at Rehabon Physical Therapy, Downers Grove IL 60515. He enjoys sunshine and rainbows with his three children. Loves hiking, biking and golfing but he has accepted to live with his mediocre skills. Questions??!! Email him: Irfan@rehabon.com follow him on Facebook
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