Pre Thanksgiving 2 Part Workout

Part 1:

1)

3 minutes stairmaster level 6

1 minute level 7

1 minute level 8

1 minute level 9

1 minute level 10

1 minute level 11

1 minute level 12

1 minute level 11

1 minute level 10

1 minute level 9

Cooldown-3 minutes level 6

2)

Barbell Squats 10 sets of 10 reps, In between each set drop to the floor and do 25 crunches. No REST

3)

Leg press 6 sets of 20 reps, in between each set drop to the floor and do 20 pushups (on knees if needed) No rest

4)

Dumbell shoulder press 12 reps

Simultaneous dumbell curls 10 reps

Bench dips for tricps 25 reps

(5 sets of everything no rest)

5)

Assisted wide grip chinups 20 reps

Dips 15 reps

Assisted inside grip chinups 15 reps

(5 sets of everything, no rest)

6) 10 deadmill sprints. Max intensity for 15-20 seconds, followed by a rest period where you jog in place for 45 seconds

Part 2:

Outside weather permitting

1) 12×40 yard sprints (slow jog back as rest period

2) 10×60 yard sprints (slow jag back as rest period)

3) 8×80 yard sprints (slow jog back as rest period)

4) 8×100 yard sprints (45 seconds rest between each sprint)

5) 20×20 yard sprints (5 seconds rest between each sprint) rapid fire

If weather is an issue

1) On the row machine max intensity for 60 seconds, followed by 60% effort for 90 seconds (8 sets)

2) Jumping rope, max speed for 45 seconds, followed by slow rotation for 60 seconds (8 sets)

3) 25 mountain climbers, 20 burpees, 25 jumping jacks. This is one set, 5 sets

4) 5 sets of the 3 part ab medley, no rest. Check the video if unsure

5) 20 minute cooldown on recumbent bike