Turkey Day 30 Minute Routine. No DVD Needed.

Dark_Latin_Guy · November 2010

All you need are resistance bands, a fitness ball and 30 minutes

(*Choose light resistance bands for Max Reps)

Chest:
1)*Resistance Band Press to Max Reps – 1:00 min
2)*Resistance Band Crossover to Max Reps – 1: 00 min
3) Two Twitch Speed Push Ups (4 speed and 4 slow) – 1:00 min

Stand in Place Sprint – 1:00 min

Biceps:
1)Full Supination Concentration Curls - 1:00 min
2)Crouching Cohen Curls – 1:00 min
3)In and Out Bicep Curls – 1:00 min
4)In and Out Hammer Curls – 1:00 min

Triceps:
1)Triceps Extension – 1:00 min
2)Kickbacks – 1:00 min
3)Tri Pulldowns – 1:00 min

Stand in Place Sprint – 1:00 min

Shoulders:
1)*Shoulder Press to Max Reps – 1:00 min
2)*Straight Arm/Lateral Raises to Max Reps – 1:00 min
3)Upright Row – 1:00 min

Stand in Place Sprint – 1:00 mins

Back:
1)*Row to Max Reps – 1:00 min (Fix band around feet. Sit back so tension begins with arms raised in front of you. Pull back like a seated cable row.)

2)*Back Flyes to Max Reps – 1:00 min (Fix band around a stationary post. Stand back so tension begins with arms raised in front of you. Keeping your arms straight and feet planted, move your arms back so they are extended to your sides.)

3)Reverse Grip Bent Over Row – 1:00 min

Stand in Place Sprint – 1:00 min

Quads:
1)Speed Squats, butt to chair – 1:00 min
2)Walking Lunge w/Kettlebell (Each Leg) – 1:00 min
3)*Squats – 1:00 min (Stand on bands so tension begins with hands by shoulders and in a squatted position. Stand up; keeping hands by shoulders, as you would a barbell squat.)

Calves:
1)*Calf Raises to Max Rep – 1:00 min (Stand on band so tension begins with hands by shoulders and standing straight up. (Make sure you are standing on the band with your toes). Keeping hands by your shoulder stand up on your toes as you would with a barbell calf raise.)

Abs:
1)Bicycle – 1:00 min
2)Mason Twist – 1:00 min
3)Leg Climbs – 15 per side – 1:00 min

Core:
1)Plank – Hold this position for 10 seconds. Repeat 10 times in 1:00 min
2Reverse Crunch with Fitness Ball - 1:00 min
3)In and Outs – 1:00 min