WORK­OUT OF THE MONTH: The 20-Minute Turkey Blaster

Muscle & Performance - - Contents - By Lara Mcglashan, MFA, CPT

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 

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