WORKOUT OF THE MONTH: The 20-Minute Turkey Blaster
If the turkey isn’t the only thing getting stuffed this Thanksgiving, you’ll need to power up your metabolism to trim off some of those trimmings. Squeeze in this two-part quick-and-dirty metcon that uses only a barbell, dumbbells and your bodyweight — and avoid having to squeeze into your pants come December.
Part 1: 10-minute AMRAP
Load a weight with which you can perform 10 deadlifts, either unbroken or split into two sets (e.g., five reps and five reps, or seven reps and three reps). If you have to split the AMRAP (as many rounds as possible) into more and smaller sets, you’re using too much weight. Maintain a steady pace to keep your heart rate elevated without flubbing your form, and minimize tran- sition time between moves. Write down your rounds plus reps and try to beat it next time. 10 Barbell Deadlifts 10 Lateral Burpees Over Barbell
Part 2: 10-minute EMOM
Rest two minutes after completing Part 1, then every minute on the minute (EMOM), do the move(s) quickly yet correctly to spike your heart rate, then rest the remaining time. For this EMOM, alternate the move(s) according to even and odd minutes, as directed. Odd minutes (1, 3, 5, etc.) 20 Walking Dumbbell Lunges Even minutes (2, 4, 6, etc.) 5 Push-ups [ ϐ Ǧ 5 Jump Squats