The Feast is near, and I don’t know about you, but I’m excited. I plan to eat my fill on Thanksgiving, and for that reason, I will exercise extra hard this week!
The best way to work off all that Thanksgiving grub is to start before the big meal. So make sure to get to the gym beforehand and try this back and core workout. Remember to challenge yourself on weight, because the heavier you go, the more calories you burn, and the more muscle you gain!
Kick off the workout with a small bodyweight circuit.
Do 5 rounds of:
- 20 Jumping Jacks
- 10 Overhead Squats (no weight)
- 10 Frankenstein Leg Raises (each leg)
4 x 12 Bent-Over Row to Deadlift
This is a great compound movement for your back. Simply do a deadlift with a row while you’re bent over before you stand up.
4 x 15 Kettlebell Swings
Remember to focus on thrusting your hips forward on this one. The thrust from your hips should provide the momentum to swing the weight.
3 x 15 Squat to Shoulder Press
Keep the barbell close to your collarbone as you go down and use the speed from your squat to help you raise it above your head. In Crossfit, this is known as a thruster.
3 x Pull-Ups + Farmer’s Walks
If you cannot do pull-ups, set a bar on the squat rack or smith machine and try inverted pull-ups. For the farmer’s walk, walk the dumbbells a good 50 feet or so – a lap around the gym should do.
3 x 10 Plank Rows (10 each arm)
This is an excellent core movement. With two dumbbells on each hand in plank position, keep one on the ground and row the other. Remember to keep your core engaged as you lift the dumbbell. For an extra burn, do a pushup in between each repetition!