Meathead Christmas Workout

train with finishers

Here is the official Finishers Family Christmas card for your viewing pleasure (or lack thereof):

Screen-Shot-2013-12-23-at-3.38.45-AM

Lolzzz, ohhhh Champ, you silly, silly goose. Your younger brother is clearly not the wuss you are.

Wait! This gets WORSE! <= #Truth

I have your Christmas workout this week (you know I like to give you a great workout to offset Grandma’s cookiezzzz).

It’s brutally fun because it’s a Meathead workout but with a finisher so you can gain the musclezzz and not the fatzzz.

This is the perfect Meathead workout to go with your feast(s).

You can get the entire Meathead Freaks 4-week program here

Warm-up

Go through this circuit twice, resting for 30 seconds between circuits:

Alternating Diagonal Lunge (8/side) 
Arm Crosses (15)
Prisoner Good-Morning (12) 
SCREACH (6/side) 

 Day 1 – Workout A

Specific Warm-up Sets after main warm-up:

Do 2 sets of 8 reps using HALF the weight you plan to use in the “working” sets of the squat, resting for 1 minute between warm-up sets. Then move into the main workout.

1) Barbell Squat or Goblet Squat (5)

Rest 1 minute and repeat 4 more times for a total of 5 sets.

2A) DB Reverse Lunge from a Deficit or DB Reverse Lunge (8/side)

2B) Hanging Knee Raise (10)

Rest 1 minute and repeat 2 more times

3A) BB or DB Good-Morning (10)

3B) *Extended Side Plank with Cable Row (10/side) or Extended

Side Plank (30 secs/side)

Rest 1 minute and repeat 2 more times

* If doing the Extended Side Plank with Cable Row, take 1 second to bring it in and 2 seconds to lower the weight

Finisher

4A) **Lunge Jumps (20 secs), rest 10 secs – Do this 4 times, then…

4B) ONE Regular Plank to failure (try to improve your time each week)

** Do the Lunge Jumps at the fastest tempo possible but under control.

5) Eat green and red Christmas pancakes (optional)

Just wait until you do Workout B – that’s the upper body workout including some “old school” arm moves with a tough upper body finisher.

Ha, they are so old school, I didn’t even have them in the exercise photos originally. I had to get my client to take some photos.

Then in Workout C, it’s a Total Body Frenzy, with a finisher I personally tested out and it’s the best grand finale after a full body meathead pump.

Finally, you’ll get an optional Conditioning Day if you’re focused on losing fat (this is why this workout program is so great… the flexibility lets you focus on gaining muscle or losing fat – YOUR call).

Workout D starts with a density superset followed by a wicked 20-10 conditioning circuit with a crazy ab exercise (4th exercise in the circuit).

Get the Meathead Freaks plus 3 bonuses here <= Sale ends soon

Ho-Ho-Ho, who wouldn’t go?

Mikey, CTT

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Workout Finishers