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Today I am sharing a fantastic 20 minute upper body circuit and jump rope cardio workout. It’s the perfect way to sweat before all the holiday sweets!
Happy almost Thanksgiving babes! Thanksgiving is my absolute favorite holiday. Both mine and Nick’s families get together for a big dinner and we always have a cooking competition. This years competition is pies! I am still deciding what to make but I’m leaning toward a chocolate silk pie. If you have recommendations – I need them. Feel free to comment below. When it comes to holidays and holiday eating I do not want you to stress! The holidays are such a short part of the year and really if you are consistent with your nutrition and workouts year round, a few days of fun eating will not ruin your progress. Check out this blog post I wrote about how to stay in shape through the holidays. To keep things in check though, I recommend getting in a workout either the day before or the day of the holiday and the next day too. That way you are putting any extra calories right toward your workout and muscles! Sounds like a win-win to me. I also like to emphasize protein through out the day, especially first thing in the morning so that you instantly put your body in an anabolic state (fat burning / muscle building) rather than an catabolic state (fat storing). Try to get in about 20-30 grams of protein every 2 – 3 hours.
So let’s get into the workout! All you’ll need for the workout is a timer, dumbbells, and a jump rope! You are going to set your timer for 20 minutes and get through the full upper body circuit as many times as possible in those 20 minutes.
The Workout:
- Single Arm Bent Over Row | 12 reps / side
- Push Ups | 12 reps
- Y-Raises | 12 reps
- High Bicep Curls | 12 reps
- 90 Degree Shoulder Pulses | 12 reps
THEN grab your jump rope for some cardio. You’ll get through this full routine one time!
- 300 rotations | 1:30 break
- 200 rotations | 1:00 break
- 100 rotations | 30 second break
- 50 rotations – then you’re done!
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If you’re unsure of some of these movements, I made a whole video explaining the workout (watch below). While you’re at it – would you mind subscribing to my YouTube channel? I post a lot of content there that I might not get to here on Dumbbell Blonde.
That’s it ladies! I am so thankful for all of you this Thanksgiving. Thanks for stopping by and if you want to connect more – I’d love to have you in my private Facebook Fitness Group!
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