Post-Thanksgiving Fat-Burner

JYM_GIRL_BLOG_barbell curlI hope all of you JYM Army members had a fantastic Thanksgiving and enjoyed some delicious food! I felt a workout blog was overdue, so here’s a post-feast, full-body fat-burner – and all you need is a barbell!

I made it superset style with heavy compound movements to keep your heart-rate elevated the entire time while burning a ton of calories. I also added a cardioacceleration move to really torch some fat. Give it a shot!

Superset 1: 3-4 sets
Front or Back Squat, 6 reps
Sumo or Conventional Deadlift, 6 reps

Cardioacceleration: Jump Squats – 1 minute

Superset 2: 3-4 sets
Bench Press, 6-8 reps
Barbell Row, 6-8 reps

Cardioacceleration: Push-ups – 1 minute

Superset 3: 3 sets
Push Press or Shoulder Press, 6-8 reps
Barbell Curl, 6-8 reps

Cardioacceleration: Burpees – 1 minute

Superset 4: 3 sets
Close-Grip Bench Press, 6-8 reps
Barbell Step-up, 6 reps per leg*

*If you can’t do a step-up with a barbell on your back, do them with no weight or grab light dumbbells.

Cardioacceleration: Dead/Curl/Press – 1 minute

Superset 5 (triset): 3 sets
Reverse-Grip Bench Press, 6-8 reps
Reverse-Grip Barbell Row, 6-8 reps
Squat (pick the opposite of what you did for the first superset), 6 reps

Cardioacceleration: Band Woodchopper – 1 minute

Workout complete!

If after this workout you don’t feel like you’ve torched those extra calories you consumed at the big feast, then you’re doing it wrong! If you’re using this as a pre-feast fat-burning workout and you don’t go feast on some awesome food after this… again, you’re doing it wrong! 😉

Meet JYM Girl Katie Kollath

Katie rowing