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The 3-Day Thanksgiving Weekend Workout Plan

Don’t let the holidays stop you from enjoying family, friends, and football.

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Weekend warrior entering an empty gym ready to workout
Gorodenkoff
Weekend warrior entering an empty gym ready to workout
Gorodenkoff

If you already know your Thanksgiving Day indulgence will carry over into the following days (or if it happens by ‘snack-cident’) putting those calories to work is the way to go.

Many times, we let go of food restrictions on Thanksgiving Day, and with all the leftovers, and the weekend that follows, the indulgence continues. Instead of loading the plates on the bar at the gym, we continue to load our plates in the kitchen.

This is where workout routines take the backseat and leftovers take the wheel.

With that, if you’re concerned about calorie overload not only on Thanksgiving Day but the days to follow, personal trainer Michael Blauner came up with this three-day, calorie-torching workout plan specifically for those who don’t want to choose between Holiday grubbin’ and sweating-it-out in the gym.

Blauner’s full-body workout plan is created to challenge you from head-to-toe leaving you feeling stronger and guilt-free as you put your Thanksgiving calories to work!

 

The 3-Day Thanksgiving Weekend Workout Plan

Friday

This day consists primarily of bodyweight exercises done in supersets. You’ll need less than an hour for this fast-paced workout, which will leave you feeling like you have more energy coming out than going in.

For most exercises, go 12 to 15 reps, trying to finish each superset in under a minute. For pushups, pullups, and dips, perform as many reps as possible. Do each superset twice, resting only after the second exercise; if you’re feeling ambitious, you may do each superset three times.

Saturday

This will be a hard-and-heavy weight-training session. Blauner says this workout, which focuses on big, powerful motions, will hit every major muscle group in the body.

The goal of this workout is to maximize fatigue, which will lead the body to absorb extra protein, while the sustained elevated metabolism will help burn calories for longer. Once again, your workout will be performed superset-style, 8–12 reps per set. Afterward, indulge and enjoy, knowing that your body is making good use of all those calories.

Sunday

This workout will be less intense than the previous two, leaving you with plenty of energy for going back to work. (You’re welcome.)

Your challenge: Go for a run or hike in the park. If necessary, use a treadmill. Keep a pace of no less than 4mph. For each mile you complete, do two 100-yard all-out sprints (six sprints total). After the workout, you’ll do some basic calisthenics, and stretches of your choice.

The workout should take about an hour, leaving you plenty of time to rest and mentally prepare going back to work.

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3-Day Thanksgiving Weekend Workout Plan

Friday: The Total-body Tune-up

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 34

Pushup

Equipment
Sets
2
Reps
10-15
Rest
0 sec.
How to
Exercise 2 of 34

Medicine Ball Rotational Throw

Equipment
Medicine Ball
Sets
2
Reps
10-15
Rest
60-90 sec.
Exercise 3 of 34

Pullup

Equipment
Pullup Bar
Sets
2
Reps
10-15
Rest
0 sec.
Exercise 4 of 34

Plank

Equipment
No Equipment
Sets
2
Reps
30 sec.
Rest
60-90
 sec.
With medicine ball
Exercise 5 of 34

Goblet Squat

Equipment
Kettlebells
Sets
2
Reps
10-15
Rest
0 sec.
Exercise 6 of 34

Walking Lunge

Equipment
Dumbbells
Sets
2
Reps
10-15
Rest
60-90 sec.
Exercise 7 of 34

Chinup

Equipment
Pullup Bar
Sets
2
Reps
10-15
Rest
0 sec.
Exercise 8 of 34

Dip

Equipment
Dip Station
Sets
2
Reps
10-15
Rest
60-90 sec.
Exercise 9 of 34

Ball Slam

Equipment
Medicine Ball
Sets
2
Reps
10-15
Rest
0 sec.
Exercise 10 of 34

High Box Jump

Equipment
Box
Sets
2
Reps
10-15
Rest
60-90 sec.
Exercise 11 of 34

Flutter Kick

Equipment
No Equipment
Sets
2
Reps
--
Rest
60-90 sec.
Don’t let your kicking foot touch the floor
Exercise 12 of 34

High Kick-Right Leg

Equipment
Sets
1
Reps
15
Rest
0 sec.
Exercise 13 of 34

High Kick-Left Leg

Equipment
Sets
1
Reps
15
Rest
60-90 sec.
Exercise 14 of 34

Jump Rope

Equipment
Jump Rope
Sets
2
Reps
1 minute
Rest
0 sec.
Exercise 15 of 34

Standing Elbow-to-Knee Raise

Equipment
No Equipment
Sets
2
Reps
10-15
Rest
60-90 sec.
Exercise 16 of 34

Situp

Equipment
No Equipment
Sets
2
Reps
10-15
Rest
0 sec.
Exercise 17 of 34

Cobra Pose

Equipment
No Equipment
Sets
2
Reps
10-15
Rest
60-90 sec.
From pushup

3-Day Thanksgiving Weekend Workout Plan

Saturday: The Total-body Muscle-builder

Exercise
Equipment
Sets
Reps
Rest
Exercise 18 of 34

Leg Extension

Equipment
Sets
3
Reps
8-12
Rest
0 sec.
Exercise 19 of 34

Dumbbell Bench Press

Equipment
Dumbbells
Sets
--
Reps
8-12
Rest
90 sec.
Exercise 20 of 34

Seated Cable Row

Equipment
Lat Pulldown Bar
Sets
3
Reps
8-12
Rest
0 sec.
Exercise 21 of 34

Leg Curl

Equipment
Swiss Ball
Sets
3
Reps
8-12
Rest
90 sec.
Exercise 22 of 34

Cable Crossover

Equipment
Cable Machine
Sets
3
Reps
8-12
Rest
0 sec.
Exercise 23 of 34

Hanging Leg Raise

Equipment
Pullup Bar
Sets
3
Reps
8-12
Rest
90 sec.
Exercise 24 of 34

Kettlebell Clean

Equipment
Kettlebells
Sets
3
Reps
8-12
Rest
0 sec.
Exercise 25 of 34

Side Plank With Lateral Raise

Equipment
Dumbbells
Sets
3
Reps
8-12
Rest
90 sec.
Exercise 26 of 34

Lat Pulldown

Equipment
Cable Machine
Sets
3
Reps
8-12
Rest
0 sec.
Wide grip
Exercise 27 of 34

Seated Calf Raise

Equipment
Dumbbells
Sets
--
Reps
8-12
Rest
90 sec.
Exercise 28 of 34

Kettlebell Swing

Equipment
Kettlebells
Sets
3
Reps
8-12
Rest
0 sec.
Exercise 29 of 34

Seated Incline Dumbbell Curl

Equipment
Dumbbells
Sets
3
Reps
8-12
Rest
90 sec.
Exercise 30 of 34

Deadlift

Equipment
Barbell
Sets
3
Reps
8-12
Rest
0 sec.
Exercise 31 of 34

Triceps Pushdown

Equipment
Elastic Band
Sets
3
Reps
8-12
Rest
90 sec.
With rope

3-Day Thanksgiving Weekend Workout Plan

Sunday: The Cardio Calorie-burner

Exercise
Equipment
Sets
Reps
Rest
Exercise 32 of 34

Run

Equipment
Sets
1
Reps
3 miles
Rest
0 sec.
Exercise 34 of 34

Situp

Equipment
No Equipment
Sets
1
Reps
100
Rest
As necessary
Exercise 35 of 34

Glute Bridge

Equipment
Sets
3
Reps
12
Rest
60 sec.
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