Thanksgiving Massacre Workout

This workout is dedicated to post-Thanksgiving gorging.  Today was very intense and lasted around 45 minutes.  That doesnt include the warm-up and cool down after the workout.

Prisoner Get-Up

Equipment needed:

Aerobic Steps (I use 6 steps on each side) or something similar in height

2 sets of Dumbbells

1 light set (5-10 lbs)

1 heavy set (12-25 lbs)

Jump Rope

Yoga Mat

1 Barbell (20-60lbs total)

Swiss Stability Ball (45, 55, 65cm)

Key:

LW = light weight

HW = heavy weight

Now on to the workout:  (everything will be 12 reps unless noted)

Start with a 10 minute warm-up

1 minute of jump roping

Bicep curls with dumbbells HW

Tricep Kickbacks LW

Shoulder shrugs HW

Box jumps (Box Jump example)

Push Ups

Overhead squats with jump rope

Pike on stability ball (Pike example)

Crunches on stability ball 25 reps

Leg raises (Leg Raises)

Elevator Push Up

1 minute jump rope alternate legs

Stability Ball Push-Ups for 1 minute

Power Clean with barbell (Example)

Oblique crunches on Ball (see my video for example)

Heel drags using the Ball

Box Jumps

Prisoner Get ups (Example)

Incline Push-Ups on Step

Go Jog for 2 minutes with a medium to high intensity

Cool Down for 10 minutes including stretch.

Have a great workout my new Youtube video will be out on 12/3/10 so have a look and post some comments.

Keith

Hunter Fitness Training