The Gain Trust™

Full Body

Post-Thanksgiving Calorie Burner

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Happy belated Thanksgiving to all. Hoping everyone enjoyed a cheat day or just cheated more than normal, that's what Thanksgiving is all about. To help turn some of those calories into progress, we've got a full body workout that will really burn some calories. We don't usually hit every muscle in our workouts, but somedays you need to switch it up to not only keep the body guessing, but shock the system and challenge yourself. This full body workout will not only test your endurance and strengthen your cardio, it will burn some serious calories. Pay attention to the amount of designated "rest" time; it is minimal, which is why your endurance will be pushed.

Per usual: Always adjust the weight to fit your ability with the given repetition range. Never compromise form or range of motion for additional weight unless specified

Warm-up: starting on a treadmill (or outside if possible - a track ideally) perform 1 minute of slow jogging. Without taking a rest, continue into interval sprints:

  1. Interval Sprints - 10 sets
    1. On a treadmill or track, start at a slow jog and progressively work up to a full sprint. Once at full sprint speed, maintain your top speed for 5 seconds and then slowly regress back down to a slow jog. Jog slowly for 10 seconds, and then start progressing back up to a full sprint. Do this cycle for 10 sprints.
      1. Take a 1-minute rest upon completion of the final set
  2. Chest & Back Superset - 5 sets
    1. Push-ups - To Failure
      1. perform as many push-ups as you can until you fail, then immediately follow this exercise up with pull-ups.
    2. Pull-ups - To Failure
      1. perform as many pull-ups as you can (or assisted pull-ups) until you fail. 
        1. Take a 1 minute break after each superset
  3. Arms & Shoulders Superset - 5 sets
    1. Triceps rope pulldown – 15 reps (go heavy: 85lbs, 90, 90)
      1. Note: Slow and controlled on both the eccentric and concentric portions of the lift.
    2. Alternating Dumbbell Curls – 12 reps each arm - 24 total (40lbs, 45, 50)
      1. Note: Use a heavy weight, this should be close to a burnout in terms of reps and weight. Once you've completed the last rep for the set, use the same dumbbells to do the next exercise.
    3. Dumbbell Military Press - 12 reps (or to failure) - (40lbs, 45, 50)
      1. Note: perform these using the same dumbbells you used for the curls. 
        1. Upon completion of this superset take a 1 minute rest prior to starting the next round of the superset.
  4. Leg Superset - 5 sets
    1. Front Squats - 10 reps (185lbs)
    2. Back Squats - 10 reps (185lbs)
    3. Alternating Leg Lunges - 10 reps (185lbs)
    4. Deadlifts - 10 reps (185lbs)
      1. Note: the weight is the same because you should immediately progress from the back squats to front squats to lunges to deadlifts without a rest from changing out weights.
      2. Take a 2 minutes rest between each superset to catch your breathe and stretch your legs intra-set.
  5. Core Superset - 5 sets
    1. Hanging Leg Lifts - 10 reps
    2. Ab-wheel Rollouts - 10 reps
    3. Bicycle Crunches - 20 reps
    4. Oblique Crunches - 20 reps
    5. Plank - To Failure
      1. Upon completion of the plank, take a 1 minute rest

Finished?! Go refuel your body with some good calories!