I designed this workout to be a gut check burn out training session in honor of Thanksgiving 2013.
I’ll be honest, this workout is a beast.
Normally, I abide by the “any fool can make another fool tired” motto, but hey, there is nothing wrong with crushing yourself every now and then. Physically and mentally it feels good to attack a workout like you’re ascending to the peak Everest, just don’t make it an all of the time habit.
Sustainable training habits, remember? 🙂
The workout is minimalist by design, using primarily bodyweight exercise to induce a massive training effect. Notice that I offered an alternative to kettlebell swings if you don’t have any kettlebells. The best part about this workout is that you should be able to execute it in a telephone booth. In others, no matter where you’re at for this Thanksgiving 2013, this workout is a fully portable, anytime, anywhere workout. You don’t need much space to kill it with this one.
The workout leverages a brutal ascending rep scheme. What does that mean exactly? It means that you’ll start the workout by executing each exercise in order (1-5 from top to bottom) completing 1 rep of each, then 2 reps, then 3 reps, then 4 reps, 5, 6, 7, 8 , 9, 10. When you finish the last set of 10 burpees, you’re done. Grab a drink, towel off and mop up the pool of sweat on the floor because its time for your recovery nutrition before you (and me too) gorge yourself on all of the Thanksgiving fixings.
As the volume increases by 1 rep for each round, take rest as it is needed. Ideally, you would work through without rest as much as possible, but since exercise technique is vital, you may need to stop and breathe. In this case, take a few seconds to gather yourself and push up. Stay on your feet during this rest, don’t sit down. Breathe deep and center yourself. It’s just physical work, you can manage it, right?
If you cannot perform pistol squats or chin ups, remember the exercise regression for each. Regress to traditional bodyweight squats or rear foot elevated split squats (aka: “Bulgarian Split Squat”). For chin ups, loop a band around your knees for assistance or use small jumps to help initiate the pull vertically. If you need more of a challenge, strap on a weight or add weight. I can’t imagine would need it considering how high the volume is.
By high volume, I am talking about 145 reps… for each exercise. 145 reps x 5 exercises = 725 reps. That’s a lot. That’s the kind of volume that can cause ridiculous muscular soreness in the coming days, and probably reduce you to scheduling rest days to heal your body. You’ll bounce back. 🙂
Grab a stopwatch and time how long it takes to complete the workout. If you’re up to it, bookmark this blog and leave your time in the comments section.
I’m sure there are a lot of workouts circulating the internet today, but give this one a shot. If you can’t make it happen today, give it a shot tomorrow. Lord knows we will all have plenty of calories banked from all of the feasting that awaits us.
If you’re a loyal reader of this blog, I’d like to offer a sincere thank you. I appreciate you taking time out of your day to improve yourself physically, leveraging my workouts and other tips to give yourself a physical advantage. It’s a great journey working to improve yourself physically.
I’ll be releasing ebooks in 2013-2014 and also transitioning to a custom blog/website design. Time to turn pro 🙂
Cheers to Thanksgiving and offsetting the damage with a kick ass workout!