11.27 Thursday | Home 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 cardio spike for your heart rate and build conditioning.

Warm Up

BODYWEIGHT WARM UP

2 minutes

Select bodyweight 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
DUMBBELLS
MAT
JUMP ROPE

EXERCISES
30 reps DUMBBELL THRUSTERS
30 reps DB SWINGS
30 reps WALKING LUNGES total steps
30 reps PLANK SHOULDER TAPS total reps
30 reps SIT UPS
60 seconds JUMP ROPE

DUMBBELL THRUSTERS

30 reps

Hold dumbbells at shoulders, squat deep, then drive up and press overhead. Keep core tight

DB SWINGS

30 reps

Hinge, don’t squat. Snap your hips forward and let the weight 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

JUMP ROPE

60 seconds

Keep elbows in, wrists flick the rope, and stay light on your toes. Alternative: high knees or jumping jacks

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
DUMBBELLS
MAT
JUMP ROPE

EXERCISES
25 reps DUMBBELL THRUSTERS
25 reps DB SWINGS
25 reps WALKING LUNGES total steps
25 reps PLANK SHOULDER TAPS total reps
25 reps SIT UPS
60 seconds JUMP ROPE

DUMBBELL THRUSTERS

25 reps

Hold dumbbells at shoulders, squat deep, then drive up and press overhead. Keep core tight

DB SWINGS

25 reps

Hinge, don’t squat. Snap your hips forward and let the weight 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

JUMP ROPE

60 seconds

Keep elbows in, wrists flick the rope, and stay light on your toes. Alternative: high knees or jumping jacks

20’s Round 3 — 1X

Note- You’re halfway down the ladder—stay smooth and controlled.

EQUIPMENT
DUMBBELLS
MAT
JUMP ROPE

EXERCISES
20 reps DUMBBELL THRUSTERS
20 reps DB SWINGS
20 reps WALKING LUNGES total steps
20 reps PLANK SHOULDER TAPS total reps
20 reps SIT UPS
60 seconds JUMP ROPE

DUMBBELL THRUSTERS

20 reps

Hold dumbbells at shoulders, squat deep, then drive up and press overhead. Keep core tight

DB SWINGS

20 reps

Hinge, don’t squat. Snap your hips forward and let the weight 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

JUMP ROPE

60 seconds

Keep elbows in, wrists flick the rope, and stay light on your toes. Alternative: high knees or jumping jacks

15’s Round 4 — 1X

Notes- The reps are dropping—push your pace a little here.

EQUIPMENT
DUMBBELLS
MAT
JUMP ROPE

EXERCISES
15 reps DUMBBELL THRUSTERS
15 reps DB SWINGS
15 reps WALKING LUNGES total steps
15 reps PLANK SHOULDER TAPS total reps
15 reps SIT UPS
60 seconds JUMP ROPE

DUMBBELL THRUSTERS

15 reps

Hold dumbbells at shoulders, squat deep, then drive up and press overhead. Keep core tight

DB SWINGS

15 reps

Hinge, don’t squat. Snap your hips forward and let the weight 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

JUMP ROPE

60 seconds

Keep elbows in, wrists flick the rope, and stay light on your toes. Alternative: high knees or jumping jacks

10’s Round 5 — 1X

Note- Final round—empty the tank and finish strong.

EQUIPMENT
DUMBBELLS
MAT
JUMP ROPE

NOTE
10 reps DUMBBELL THRUSTERS
10 reps DB SWINGS
10 reps WALKING LUNGES total steps
10 reps PLANK SHOULDER TAPS total reps
10 reps SIT UPS
60 seconds JUMP ROPE

DUMBBELL THRUSTERS

10 reps

Hold dumbbells at shoulders, squat deep, then drive up and press overhead. Keep core tight

DB SWINGS

10 reps

Hinge, don’t squat. Snap your hips forward and let the weight 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

JUMP ROPE

60 seconds

Keep elbows in, wrists flick the rope, and stay light on your toes. Alternative: high knees or jumping jacks

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