Burn 20 calories/minute – MONSTER Thanksgiving Workout
Thursday is a big day here in America. It’s Thanksgiving. The biggest family get together of the year where, according to research from the Calorie Control Council, the average American will eat more than 4,500 calories.
This is often the kick-start of the downward spiral that causes the average American to gain 7-10 pounds before New Year’s, says SparkPeople. Yikes!
That’s why Turbulence Training is coming to your rescue. Hopefully you won’t be smothered by snow and ice this week (I’ll be just fine down here in Tampa!), so that you can use this Mega-Calorie Burning workout.
Every Thanksgiving I put together a FREE Metabolic Monster Workout that is infinitely better than going on some lame 5K Turkey Trot on Thanksgiving. At best, running 5K would burn 300 calories. But the TT Thanksgiver workout can burn 20 calories per minute and that’s just during the workout…as you’ll burn another 300 calories with the Afterburn.
The TT Thanksgiver 2014 Workout Challenge
It all starts with a total body warm-up…
Warm-Up Circuit
– 30 seconds per exercise
– No rest between exercises
– Repeat for 2 rounds
1A) Prisoner Squat
1B) Close-Grip Pushup
1C) Total Body Extension
1D) Mountain Climbers (alternating sides)
After round 2, go immediately into MRT…
MRT: Metabolic Resistance Training
– 30 seconds per exercise (per side)
– 30 seconds transition between exercises to change weights if needed
– 30 second rest at the end of the circuit
– Repeat for 3 rounds
2A) DB Split Squat (30 seconds per side)
2B) Decline Pushup
2C) DB 1-Arm Row (30 seconds per side with same weight as 2A)
2D) DB Goblet Squat (use same weight as 2A)
After round 3, take a 2 minute break and then move on to MCT.
MCT: Metabolic Conditioning Training
– 45 seconds per exercise
– 15 second transition between exercises
– Repeat for 3 rounds
3A) Kettlebell Swings (burns 20 calories per minute!)
3B) Cross-Body Mountain Climbers (alternating sides)
3C) Jumping Jacks
Take a 3 minute break and then move on to MDT.
*MDT – Metabolic Density Training with 20-10 Revolution System
– 20 seconds per exercise with 10 second rest = 1 round
– Do all rounds of the exercise before moving to the next
– After 4D, rest 1 minute and go through it again!
4A) Burpees – 4 rounds of 20-10
4B) Mountain Climbers – 4 rounds of 20-10
4C) Bodyweight Squat – 4 rounds of 20-10
4D) Spiderman Pushup or Spiderman Climb – 2 rounds of 20-10
*This will take you 15 minutes total.
Take a 3 minute break and then move on to one more MRT circuit.
MRT: Metabolic Resistance Training
– 30 seconds per exercise
– 30 second transition between exercises to change weights
– After 3 rounds, walk around for a few minutes to cool-down(!), and then go devour turkey and (hopefully) mashed sweet potatoes.
5A) DB Squat
5B) DB Chest Press
5C) DB Curls
5D) DB Lying Triceps Extension
Make sure to cool-down…and then enjoy your big day!
NOTE: Train hard but SAFE (but hard).
Have a great TT Thanksgiver 2014,
Craig Ballantyne, CTT
Certified Turbulence Trainer
PS – Let me know what you think…
…of this workout.
Drop by the TT Facebook page here and post your thoughts.
And let me know your Thanksgiving plans…or your ‘regular Thursday plans’ as we call it back in Canadia!
PPS – Prefer a 30-minute follow-along video?
Try this:
Enjoy!
PPPS – And remember this on FRIDAY morning…
The mistakes of your past are not who you are now. No matter what you’ve done in your life you have a second chance that starts today. Turn the bitter into sweet, the bad into beautiful. It is your time to choose who you will be and who you will become, for the rest of your life. Let the past go and start fresh, right here, right now. It is not too late to change. No matter how much you might feel like you are struggling, never give up. Never ever, ever, give in. Keep moving towards your vision. Never stand still. Believe in yourself. You CAN do it.