ShareIf you’re in America, I’ve got you covered for Turkey Day.
According to the Calorie Control Center, the average American can eat an average of 4,500 calories on Thanksgiving Day. Whoa, that’s a LOT.
The Thanksgiving meal alone can set you back 3,000 calories, which is more than your daily recommended calorie intake. Well duh. Thanks Captain Obvious….
You know, Thanksgiving is not your regular lunch or dinner, and that’s why you need a special workout plan!
Here are my top tips for the day:
Tip #1: Fast Until the Feast
Skip breakfast. Maximize your fat burning window during the day. Coffee and tea are cool until gobble time, but no foodz. That way, you won’t have to worry about silly “how to cut calories” during the meal.
Tip #2: Do this EPIC Accelerator workout and burn 1,000 calories
Burning 1,000 calories is no easy feat. This workout is TOUGH. And obviously, the precise number of calories you burn will depend on your weight.
But seriously, get pumped for this workout challenge. This will have you burning calories just looking at it.
Warning: Please don’t go off and do this challenge every day. It’s only to be used as an Epic Workout on Thanksgiving, or the day before Christmas break, or on SuperBowl Sunday.
It’s for those days when you know that you’re going to spend a lot of time sitting, drinking and eating. That’s when you’ll use this insane workout to skyrocket your metabolism so that you can keep the food in your muscles instead if your belly fat.
NOTE: The FULL workout is for ADVANCED fitness levels ONLY.
Intermediate level: ONLY do one set per exercise.
And beginners, please do NOT do this workout at all. (Sorry!)
And now, drum roll please…
Accelerator Thanksgiving 2013 Workout Challenge:
AA + MRT + FLA + MDT + BONUS FINISHER
But first, it all starts with a total body warm-up…
Warm-Up Circuit
- No rest between exercises
- 30 second rest at the end of the circuit
- Repeat for 3 rounds
1A: Crab Crawl with Reach x 5 each leg
1B: Glute Bridge x 15
1C: Total Body Extension x 15
1D: Push Ups x 15
Note: wondering what a “Crab Crawl with Reach” is? Check out this YouTube vid.
AA: AB Accelerator Superset
- Do not rest between exercises
- Rest for 30 seconds at the end
- Do 3 rounds of the superset
2A: Power Wheel or Stability Ball Rollout or TRX Fallout x 15
2B: DB Wood Chop x 10 each direction
2B: Cross Body Mountain Climbers x 20 each leg
MRT: Metabolic Resistance Training
- 8 reps per exercise (per side, if applicable)
- No rest between exercises
- 45 seconds rest at the end of the circuit
- Repeat for 3 rounds
2A) Goblet Squat or Narrow-Stance DB Squat x 8
2B) Inverted Rows x 10
2C) TRX Atomic Push Ups x 12
2D) Bulgarian Split Squat
Take a 3 minute break and then move on to MCT.
FLA: Fat Loss Accelerator
- 40 seconds per exercise
- Rest 20 seconds between exercises
- Repeat for 2 rounds (6 minutes total)
3A) Walkout to Push Up
3B) DB or Prisoner Reverse Lunge (alternating)
3C) KB or DB Swings
Take a 3 minute break and then move on to MDT.
MDT: Metabolic Density Training
- 20 seconds per exercise with 10 second rest = 1 round
- Do all rounds of the exercise before moving to the next
- Do not rest between exercises
4A) Jump Rope – 8 rounds of 20-10
4B) Inverted Rows – 4 rounds of 20-10
4C) Total Body Extension – 8 rounds of 20-10
4D) Burpees – 4 rounds of 20-10
This will take you 12 minutes total.
Take a 5 minute break and then for super-advanced, hungry people, finish with the…
BONUS: Metabolic Thanksgiving KB Finisher
- Rest 15 seconds between exercises
- After 3 rounds, rest and get ready to feast.
5A) KB Clean x 5 each side
5B) Spiderman Push Up x 5 each side
5C) KB Swing x 10
Or, go wild and can choose your own KB Finisher here.
Use any of these NEW Kettlebell Finishers <= Sale Ends Friday
The…End. Are you sweating just looking at this?
NOTE: Train hard but SAFE (but hard).
And now you’re ready to celebrate and have a wonderful Thanksgiving…
…with absolutely NO guilt, OK?
Best wishes to you and your family,
KV
