TULSA, Okla. –
The holidays come with pretty big meals, which should mean pretty big workouts. Mo Smith with Bailey Bariatrics shares her tricks to finding a fun and collaborative routine to include during your holidays to stay fit and mobile.
Watch the full workout above, or follow along for the biggest takeaways:
THANKFUL workout
- Try this Thanksgiving-themed workout using the word “THANKFUL,” with each letter standing for a simple exercise to do with family.
- The letters stand for: T – tricep kickbacks, H – high knees, A – alternating lunges, N – narrow squats, K – knee pulls (stretch), F – flutter kicks, U – upright rows, L – leg lifts.
Exercise breakdown
- T: Tricep kickbacks work the back of the arms (“turkey wings”) and can be done with dumbbells or household items like canned goods or water bottles as weights.
- H: High knees require no equipment; you just march or jog in place lifting your knees up.
- A: Alternating lunges are done stepping back and forth; holding onto something is suggested if balance is an issue.
- N: Narrow squats are done with feet closer than shoulder-width, with a small bend, inhaling down and exhaling up.
Stretching and core moves
- K: Knee pulls are described as a helpful stretch to bring the knee up and open the hip flexors while practicing balance.
- F: Flutter kicks are demonstrated sitting at the edge of a chair, leaning back to engage the core; they can also be done on the floor or in bed while watching football.
- U: Upright rows are done with dumbbells held in front, leading with the elbows while keeping wrists straight.
- L: Leg lifts target the core, quads, and hip flexors by lifting and lowering straight legs.
General workout tips
- Viewers are encouraged to think beyond it by doing short high‑intensity bursts like jogging in place or jumping jacks with rest breaks.
- The emphasis is on “anything can work” as long as you keep moving and use simple options that fit into watching football or family time.
Staying active around the holidays
- A small pedal-style “mini bike” is mentioned as a useful, not-too-expensive tool for circulation and adding steps while watching TV, reading, or watching football.
- Viewers are reminded not to stay sedentary after Thanksgiving meals, to keep up with step challenges, and to treat holiday activity as a step toward New Year’s exercise resolutions with small, family-friendly activities like playing football outside, jump rope, yoga, and stretching together.