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At Home Workout Week of November 28th, 2022



"Thanksgiving Detox"


Directions: Start by completing the run or 2 minute cardio piece. Once you finish go right into the 4 rounds of exercises for the set number of reps. Once you complete the 4 rounds, go right into the final run or 2 minute cardio piece.


Score = The time it takes for you to complete everything.


The Workout


Bodyweight Variation:

800M Run or 2 Minute Cardio (Bike, Row, Jump Rope).


INTO...


4 rounds

21 Push-ups

16 Lunges (8 each side)

9 Burpees


INTO...


800M Run or 2 Minute Cardio (Bike, Row, Jump Rope).


DB/Minimal Equipent Variation

800M Run or 2 Minute Cardio (Bike, Row, Jump Rope).


INTO...


4 rounds

21 Push-ups

16 DB Alternating Lunges (8 each side)

9 DB Single Arm alternating Devil's Press

*Devil's Press: Hold DB in one hand, perform a burpee, maintain a neutral spine as you stand making sure you hit a sound hip hinge position, Single arm Snatch the DB overhead. This completes one rep. Bring the DB down in a controlled motion and switch hands.


INTO...


800M Run or 2 Minute Cardio (Bike, Row, Jump Rope).


Tips:

  • Take the time to complete a dynamic warm-up to best prepare you body for these movements. Check out this Reign Fitness Warm-up if you need one to try.

  • Prep your body as necessary to run, I like to emphasize warming up the ankles.

  • Maintain a lower heart rate pace for the first 800m run.

  • Work consistently through the 4 rounds, emphasizing good technique and efficient movement.

  • Be sure to have some extra gas in the tank going into the final 800m run or cardio piece so that you can push the intensity and finish strong.


For more Workouts check out the At Home Workouts Section on our site.


If you're visiting or live locally in Renton, WA and want to try out a Reign Fitness Free Week Trial make sure to contact us at info@Bereignfit.com or learn more about the trial here: Free Week Trial

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