Workout Of the Week - "T.U.R.K.E.Y."
What’s going on HEAT family? It’s Jenn here, coming to you this week with a Thanksgiving inspired W.O.W.!!!
This workout will be pretty intense and will leave you in a puddle of sweat. We are doing one of my favorite training techniques. Intervals!!!!! I mean lets face it guys, we need it this week. You, me, the kids, the family, everyone needs to do this workout this week.
Did you know that the average person will consume over 4,500 calories on Thanksgiving Day? How crazy is that? This kind of binge eating could potentially set you back over a week’s worth of training progress. Yes… One day could mean one week of make ups.
So please …please…..please think before you ask for another slice of grandma Ruth's bourbon pecan pie, or Auntie Ni Ni’s sugar marshmallow gooey sweet potato mash, and the ever so popular, yet I personally cant understand it, green bean casserole.
We as trainers want you to enjoy your day, and not feel like you have to eat boring or not have that slice of pie. Just keep it all in moderation. If you slip up and go overboard, don't sweat that either. Just jump back on the saddle Friday morning and hit it HARD. Heck, do this workout again, and maybe this time make the whole family do it.
Wishing you and yours a Happy and Healthy Thanksgiving!!!!
Now let's get this Turkey Roasting!!!
What You'll Need: one set of light/Med DB, 1 Heavy KB, interval timer, water.
How Long: 28 Minutes
The Workout:
You will perform each described exercise for 1 min with a 15 second rest between each exercise. Once you reach letter “R” , you'll see what I mean below, you will do this mini 2 exercise Tabata workout for 3 rounds. 20 seconds work 10 seconds rest. Finish the three rounds for a total of 1 min of work, and then rest for 15 seconds and prepare to move onto the next exercise of the circuit. Finish the entire circuit and repeat this, including the Tabata, for a total of 4 rounds.
The Exercises
T urkish get up
U pright Row- Bupree
R un through Tabata ( 20/10 x3) Jump Lunges/Mt Climbers
K ick out pushup
Begin at the top of a typical Push-up position. Keep your back straight as you lower the torso under control. At the bottom of the Push-up, kick your foot out to the side, keeping your knee straight. Then return your leg to its original position, and extend at your elbows until you return to the top of the Push-up. Lower yourself again, repeat the movement on your other side, lifting the opposite leg.
E xplosive KB swing & Squat
Perform 1 KB Swing. At the top of the swing switch your grip from holding the top of the KB to holding the head of the KB (The round part). Almost in a cupping hold/Gobblett. Next do a squat and at the top of the squat switch back to the KB Swing hold.
Y ’s and T’s
Performed with DB’s