The Daily BJ |

2017 Annual Turkey Day Damage Control Workout

It's time for my Annual Turkey Day Damage Control Workout! Even if you don't celebrate Thanksgiving, this is the perfect workout before any major #FuckItMeal, holiday, or special event.

This year we're doing a special "PUMP & RUN" format with calorie-crushing combination exercises for the pump moves. If you don't have access to a treadmill or don't have enough space to run, simply modify with any cardio machine you prefer or have access to. I'd recommend a fan bike like the Assault AirBike (it's arguably harder than running) or a spin bike as a great alternative. If you don't have access to any cardio equipment, simply use burpees, jumping jacks, or kettlebell swings instead.

I recommend gradually ramping up your running speed for best results. Start at 6-8 mph and bump it up 0.5-1 mph each set  until you reach top speed. Make your adjustments based on fitness level while also factoring in how you're recovering from the deadly pump moves. Enjoy and have a Happy Thanksgiving, baby!

"PUMP & RUN"

- Perform each move for 2 minutes of work with a minute rest between moves:

  1. Hip-Hinge + Row 
  2. Run (or another cardio exercise)
  3. Twisting Curl to Press to Extension
  4. Run (or another cardio exercise)
  5. Alternating Reverse Lunge to Drop Squat
  6. Run (or another cardio exercise)
  7. Sumo Deadlift to Lateral Lunge (switch sides halfway)
  8. Run (or another cardio exercise)
  9. Skater Jump to Alternating Split Jump
  10. Run (or another cardio exercise)

- That's 1 cycle which takes 30 minutes to complete. Advanced or extra gluttonous trainees can do 1 additional cycle for a 1-hour sweatfest.