11.27 Thursday | Gym Thanksgiving Challenge
This workout uses a descending rep ladder—30, 25, 20, 15, and 10 reps—to keep you moving fast while managing fatigue. You’ll work through five total-body movements, then finish each round with a quick 200m run to spike your heart rate and build conditioning.
Warm Up
WALKING WARM UP
5 minutes
Cardio of your choosing
WALKOUT
30 seconds
Slight bend in your knees as you walk out to high plank
seated hip openers 90/90
30 seconds
Alternating each side working to keep your sit bones on the floor
LONG BAND DISLOCATION
30 seconds
The wider the hands the easier the movements
30’s Round 1 — 1X
Note- Settle in and find your pace—this is your longest round. Once you’ve finished this round you will immediately move to the 25 rep round.
EQUIPMENT
WALL BALL
KB
DUMBBELLS
MAT
TREADMILL
EXERCISES
30 reps WALL BALL SHOTS
30 reps KB SWINGS
30 reps WALKING LUNGES total steps
30 reps PLANK SHOULDER TAPS total reps
30 reps SIT UPS
200 meter RUN (60-75 seconds if you don’t have distance)
WALL BALL SHOT
30 reps
Keep your chest tall, power the ball with your legs
KB SWINGS
30 reps
Hinge, don’t squat. Snap your hips forward and let the bell float
WALKING LUNGES
30 reps count each step
Take a long, controlled step, drive off the front foot
PLANK SHOULDER TAPS
30 reps count each tap
Keep your hips square and core braced, moving slowly
SIT UP + TOE TOUCH
30 reps
Exhale as you lift. Modify by performing a crunch
jog/run treadmill
200 meter run (60-75 seconds)
Keep your chest up, shoulders relaxed. Land softly mid-foot. Maintain a steady pace
25’s Round 2 — 1X
Note- Shake out the burn and keep a steady rhythm. You’ll perform all the same exercises for 25 reps.
EQUIPMENT
WALL BALL
KB
DUMBBELLS
MAT
TREADMILL
EXERCISES
25 reps WALL BALL SHOTS
25 reps KB SWINGS
25 reps WALKING LUNGES total steps
25 reps PLANK SHOULDER TAPS total reps
25 reps SIT UPS
200 meter RUN (60-75 seconds if you don’t have distance)
WALL BALL SHOT
25 reps
Keep your chest tall, power the ball with your legs
KB SWINGS
25 reps
Hinge, don’t squat. Snap your hips forward and let the bell float
WALKING LUNGES
25 reps count each step
Take a long, controlled step, drive off the front foot
PLANK SHOULDER TAPS
25 reps count each tap
Keep your hips square and core braced, moving slowly
SIT UP + TOE TOUCH
25 reps
Exhale as you lift. Modify by performing a crunch
jog/run treadmill
200 meter run (60-75 seconds)
Keep your chest up, shoulders relaxed. Land softly mid-foot. Maintain a steady pace
20’s Round 3 — 1X
Note- You’re halfway down the ladder—stay smooth and controlled.
EQUIPMENT
WALL BALL
KB
DUMBBELLS
MAT
TREADMILL
EXERCISES
20 reps WALL BALL SHOTS
20 reps KB SWINGS
20 reps WALKING LUNGES total steps
20 reps PLANK SHOULDER TAPS total reps
20 reps SIT UPS
200 meter RUN (60-75 seconds if you don’t have distance)
WALL BALL SHOT
20 reps
Keep your chest tall, power the ball with your legs
KB SWINGS
20 reps
Hinge, don’t squat. Snap your hips forward and let the bell float
WALKING LUNGES
20 reps count each step
Take a long, controlled step, drive off the front foot
PLANK SHOULDER TAPS
20 reps count each tap
Keep your hips square and core braced, moving slowly
SIT UP + TOE TOUCH
20 reps
Exhale as you lift. Modify by performing a crunch
jog/run treadmill
200 meter run (60-75 seconds)
Keep your chest up, shoulders relaxed. Land softly mid-foot. Maintain a steady pace
15’s Round 4 — 1X
Notes- The reps are dropping—push your pace a little here.
EQUIPMENT
WALL BALL
KB
DUMBBELLS
MAT
TREADMILL
EXERCISES
15 reps WALL BALL SHOTS
15 reps KB SWINGS
15 reps WALKING LUNGES total steps
15 reps PLANK SHOULDER TAPS total reps
15 reps SIT UPS
200 meter RUN (60-75 seconds if you don’t have distance)
WALL BALL SHOT
15 reps
Keep your chest tall, power the ball with your legs
KB SWINGS
15 reps
Hinge, don’t squat. Snap your hips forward and let the bell float
WALKING LUNGES
15 reps count each step
Take a long, controlled step, drive off the front foot
PLANK SHOULDER TAPS
15 reps count each tap
Keep your hips square and core braced, moving slowly
SIT UP + TOE TOUCH
15 reps
Exhale as you lift. Modify by performing a crunch
jog/run treadmill
200 meter run (60-75 seconds)
Keep your chest up, shoulders relaxed. Land softly mid-foot. Maintain a steady pace
10’s Round 5 — 1X
Note- Final round—empty the tank and finish strong.
EQUIPMENT
WALL BALL
KB
DUMBBELLS
MAT
TREADMILL
NOTE
10 reps WALL BALL SHOTS
10 reps KB SWINGS
10 reps WALKING LUNGES total steps
10 reps PLANK SHOULDER TAPS total reps
10 reps SIT UPS
200 meter RUN (60-75 seconds if you don’t have distance)
WALL BALL SHOT
10 reps
Keep your chest tall, power the ball with your legs
KB SWINGS
10 reps
Hinge, don’t squat. Snap your hips forward and let the bell float
WALKING LUNGES
10 reps count each step
Take a long, controlled step, drive off the front foot
PLANK SHOULDER TAPS
10 reps count each tap
Keep your hips square and core braced, moving slowly
SIT UP + TOE TOUCH
10 reps
Exhale as you lift. Modify by performing a crunch
jog/run treadmill
200 meter run (60-75 seconds)
Keep your chest up, shoulders relaxed. Land softly mid-foot. Maintain a steady pace
Cooldown
DOWN DOG
30 seconds
Alt pressing your heels into the mat as you deepen the hamstring stretch
pigeon
60 seconds switch halfway
The more you square that front knee the more challenging
childs pose to frogger
30 seconds
Exhale as you press back
SUPINE SPINAL TWIST
60 seconds Switch halfway
Inhale as you take the bind, slow breathing as you allow it to deepen