After Thanksgiving Workout

Posted: November 26, 2010 in WORKOUTS & CHALLENGES

Hi everyone.  I’m guessing that at least one of you is feeling guilty about all the food that you ate yesterday.  The best advice I can give to you is not to dwell on that.  Instead, get up, get moving, get back on schedule with your diet and get back to your workouts. Here’s an EXCELLENT fat burning workout from yours truly if you need some ideas.  Now, though my workouts are NEVER easy, this one is especially challenging.  I mean seriously THIS IS REALLY HARD!!  Listen to your body and keep in mind that this is an advanced workout. Remember workouts are always at your own risk and I don’t want anyone getting hurt.   You can follow the same pattern but substitute in easier exercises if you aren’t quite here yet.  For those that want to go for it, here we go.  There are six exercises:

1. Jump squats:  15 reps (add weight IF you can – start light at 5 pounds)

2.  Bicep curls:  15 reps

3. Dumbbell swings: 15 reps

4. Burpees: 15 rep (For those who don’t know, you should be including the push up at the bottom)

5. Squat with shoulder press: 15 reps

Here’s how it going to go down:

Starting with the first exercise, do all the reps once, then repeat the first exercise and add the second.  Next, repeat the first and second exercise and then add the third.  You will repeat this until you have added in all five exercises.  And, oh by the way, the goal is to do that WITHOUT any rest.  Once you have done then with all five exercises take a 2 minute rest.  Then do it again but backwards.  Start with all 5 exercises, then do the last 5, then the last four, etc, etc.  Again, try to get through it without any rest.  I know this may sound confusing so I’m writing it out below for you.  Perform the exercises like this:

1. Jump squats:  15 reps

2.  Jump Squats: 15 reps, Bicep curls:  15 reps

3. Jump Squats: 15 reps, Bicep curls:  15 reps, Dumbbell swings: 15 reps

4. Jump Squats: 15 reps, Bicep curls:  15 reps, Dumbbell swings: 15 reps, Burpees: 15 rep

5. Jump Squats: 15 reps, Bicep curls:  15 reps, Dumbbell swings: 15 reps, Burpees: 15 rep, Squat with shoulder press: 15 reps

TAKE A 2 MINUTE REST

6. Squat with shoulder press: 15 reps, Burpees: 15 reps, Dumbbell swings: 15 reps, Bicep curls: 15 reps, Jump squats: 15 reps

7. Squat with shoulder press: 15 reps, Burpees: 15 reps, Dumbbell swings: 15 reps, Bicep curls: 15 reps

8. Squat with shoulder press: 15 reps, Burpees: 15 reps, Dumbbell swings: 15 reps

9.  Squat with shoulder press: 15 reps, Burpees: 15 reps

10. Squat with shoulder press: 15 reps

If you are not completely exhausted after that, first congratulations!!!  Second, repeat this workout ALL OVER AGAIN.

That’s it for me guys.  Remember, you get what you give.  So let’s go!!!

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Comments
  1. Vinny says:

    WOW..that looks pretty intense. Question and sorry for my ignorance, but what are Burpees?

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