Complete 2 Rounds:
10 Leg Swings Forward / Backward (each)
5 Dynamic Squat Stretches – with 2 second pause in bottom of squat
10 Single Leg Calf Raises (each)
—
Then Complete 2 Rounds of:
60 second Easy Run Pace
30 second rest
Athletes Notes
2 Rounds for Time:
3 Minute Run (easy pace)
30 Sit Ups
30 Bodyweight Walking Lunges
2 minute Run (moderate pace)
20 Russian Twists (L+R=1)
20 Alternating Step-Back Lunges
1 minute Run (fast pace)
10 V-Ups
10 Jumping Lunges (total)
Time Cap: 24 Minutes
Athletes Notes
HAPPY THANKSGIVING MAYHEM FAMILY.
I hope you all have a wonderful day with family and friends. 🙂
I am so grateful for each one of YOU.
Workout Strategy and Flow
- Because I know a lot of us will be traveling during the Thanksgiving holiday, I have given us this workout today where it is all bodyweight movements. PLUS, rather than giving a distance on the runs (which we may not be able to accurately define while traveling) I have given time domains and paces.
- Use today’s workout as a fun way to move, sweat and get a workout in before the festivities begin.
- Run – you will notice as the run times get smaller, the pace increases.
- Because everyone will run the same time domain, the core variation and lunge variation is going to be the only way to “make up time” on the leaderboard.
—-Sit Ups
—-Bodyweight Walking Lunge
—-Russian Twists
—-Bodyweight Step Back Lunge
—-V-Ups
—-Jumping Lunge - I have also provided a super fun pacing guide for today:
How to Pace Today:
- Easy Pace: “Turkey in the Oven” 🦃
- This is your cozy, low-and-slow pace, just like a turkey roasting in the oven. Think steady and easy.
- Moderate Pace: “Dinner’s Almost Ready” 🥖
- Now we’re picking up the pace a bit! Not a full sprint, but you’re moving faster — like heading for the table as Thanksgiving dinner comes out of the kitchen.
- Fast Pace: “Race for the Last Piece of Pie!” 🥧
- This is your full-out Thanksgiving hustle! This is a short run, fast and focused, just like racing to snag that last piece before it’s gone!
- I hope you have FUN today folks. 🙂
Substitution
- Run—-> either complete these time domains with High Knees OR if you have access to a machine, you can complete it there.
Backpack Option
2 Rounds for Time:
3 Minute Backpack Run (easy pace)
30 Backpack Sit Up
30 Backpack Walking Lunges
2 minute Backpack Run (moderate pace)
20 Backpack Russian Twists (L+R=1)
20 Alternating Backpack Stepback Lunges
1 minute Backpack Run (fast pace)
10 V-Ups (no backpack)
10 Jumping Lunge (total) (no backpack)
.
2 Minute Easy Walk
Into
1:00 Frog Stretch
1:00 Couch Stretch (each)
:30 Downward to Upward Dog Transitions
Athletes Notes
Scaled
2 Rounds for Time:
3 Minute Standing Marches (easy pace)
30 Quarter Sit Ups
30 Wall Assisted Step Back Lunges
2 minute Standing Marches (moderate pace)
20 Heel Taps (L+R=1)
20 Wall Assisted Step Back Lunges
1 minute Standing Marches (fast pace)
10 Seated Toe Taps
10 Wall Assisted Step Back Lunges
Mayhem Moms
2 Rounds for Time:
3 Minute High Knees to Lateral Shuffle (easy pace)
30 Quarter Sit Ups
30 Bodyweight Walking Lunge
2 minutes High Knees to Lateral Shuffle (moderate pace)
20 Heel Taps (L+R=1)
20 Bodyweight Step Back Lunge
1 minute High Knees to Lateral Shuffle (fast pace)
10 Modified Alternating Leg V Ups
10 Bodyweight Split Squat (5 each)