Hi Everyone,
As promised here is Part 2 of our Thanksgiving special. If you haven’t had a chance to read Part 1, read it now. Otherwise here are the workouts:
Option 1 (Traditional Cardio)
You will choice your cardio modality of choice (e.g. treadmill, elliptical, cross-trainer, spin-bike).
Warm Up 10 min (Should feel like a 6 out of 10, 10 being extremely difficult)
Sprint 1 min (10 out of 10)
Slow down 1 min (7 out of 10)
Sprint 1 min (10 out of 10)
Slow down 1 min (7 out of 10)
Sprint 1 min (10 out of 10)
Slow down 1 min (7 out of 10)
Hills/High Resistance 1 min (10 out of 10)
Slow down 2 min (7 out of 10)
Hills/High Resistance 1 min (10 out of 10)
Slow down 2 min (7 out of 10)
Hills/High Resistance 1 min (10 out of 10)
Slow down 2 min (7 out of 10)
Cool down 10 min (5 out of 10)
Total Time: 35 min
Option 2 (Free-weight based)
You will choose a weight that you can normally shoulder press for 10 reps for the following two groups.
Thrusters (front squat into a shoulder press)
3 sets of 8 repetitions; 45sec rest between sets
Complex (the following exercises will be performed for 6 reps one after the other with no rest)
6 sets total; 1min rest between complexes
Romanian Deadlift
Bent Over Row
Power Cleans
Push Press
Front Squat
Tabata protocol
The following exercise will be performed for 20 seconds with 10 seconds rest and repeated 8 times for a total of 4 min
Squat Thrust (This is when you drop down into a push up position and then immediately pop right back up)
Option 3 (This is for the hardcore warriors out there)
You will perform Option 2 first. When you are finished. Rest 5 min and then go right into Option 1. Good Luck!
There you have it. Whichever one you decide to choose, this NYC personal trainer guarantees you that your body will be in a fat-burning state for the rest of your Thanksgiving Day. I warn you that this is not for the feint of heart. These are really challenging workouts and if you finish it with a lot of steam left then you didn’t go hard enough or heavy enough. You are suppose to feel quite exhausted when you are done.
Happy Thanksgiving everyone and enjoy!
