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Fitness

The Holiday Turkey Gut Buster Workout

This is one of the best in-the-gym workouts you will ever try. I use this style of training a lot with my clients who want to get in super shape in minimum time!

Liam "Taku" Bauer

Written by Liam "Taku" Bauer Last updated on November 22, 2019

This is one of the best in-the-gym workouts you will ever try. I use this style of training a lot with my clients who want to get in super shape in minimum time. When done right, this style of training will really drive the metabolism and maximize calorie expenditure.

Warm-up: 5-10 minutes using your warm-up method of choice.

Workout: Follow the workout below, as closely as possible. Make interval mode substitutions where needed (example: If you don’t have a VersaClimber, use a rower instead)

This is one of the best in-the-gym workouts you will ever try. I use this style of training a lot with my clients who want to get in super shape in minimum time. When done right, this style of training will really drive the metabolism and maximize calorie expenditure.

Warm-up: 5-10 minutes using your warm-up method of choice.

Workout: Follow the workout below, as closely as possible. Make interval mode substitutions where needed (example: If you don’t have a VersaClimber, use a rower instead)

Rest: Rest as little as possible. Usually just the amount of time it takes to walk to the next station and or set up the next strength exercise.

Progress: Be sure to write down exercise, weight used, repetitions, and most importantly note your total workout time. You will want these for comparison in the future and to help you choose more accurate weights each time you do this workout.

Volume/Intensity: Do one set of each strength exercise. Choose a weight you feel will cause you to reach momentary muscular failure at the desired rep range. This means that you choose something challenging that just barely allows you to finish the prescribed number of repetitions.

Do not stop and re-load if you slightly underestimate the resistance level. If you guess wrong and the weight is too easy ignore the prescribed reps and continue lifting for as many reps as possible.

Exercises

  • Overhead Press: 10-14 reps
  • Pull-Down / Pull-up: (Dead Hang) 10-14 reps
  • Rowing Machine: 30 seconds work / 30 seconds rest, x6
  • Chest Press: 10-14 reps
  • Seated / Bent Over Row: 10-14 reps
  • Stationary Bike: 1-minute work / 30 seconds rest, x4
  • Multi-Joint Leg (Squat or Leg Press variation): 12-16 reps
  • Hamstring Exercise (machine curl or straight-legged deadlift, etc): 10-14 reps
  • Step Mill or other Step Machine: 20 seconds work / 20 seconds rest, x8
  • Push Press: 8-12 reps
  • High Pull: 8-12 reps
  • Box Jump (18-24 inch box): 8-12 reps
  • VersaClimber: 10 seconds work / 20 seconds rest, x8
  • Push-ups: 6-10 reps – add weight to increase difficulty
  • Inverted Row: 6-10 reps – add weight to increase difficulty
  • Hanging Knee Raise: As many reps as possible in 2:00

Build your own

Use these steps to create your own version of this awesome workout:

  • Plug in a strength exercise, and an interval mode of your choice for each category.
  • Create desired rep range(s), and interval work/rest ratios (or use those listed).
  • Attempt to complete the entire workout in the least amount of time possible.

Get more workouts from Liam “Taku” Bauer.

Liam "Taku" Bauer

About Liam "Taku" Bauer

Liam “Taku” Bauer is the co-founder of HybridFitness. “Truth, Not Trend” is the slogan for Hybrid Fitness and Taku takes a thoughtful and scientific approach to the way he trains his clientele.

Like many good coaches, Taku was first an athlete himself. He was active from an early age in both skateboarding and soccer. He continued playing soccer after college until an injury sidelined his budding professional career.

Taku has strong feelings about the amount of time spent in a gym. There is no need to spend long hours in the gym performing ineffective workouts and exercises. Said Taku, “I believe one should perform the least amount of work to produce an optimum response relative to the individual’s needs, goals, abilities, limitations, and preferences, and while safe training practices are applied accordingly.”

This particular cycle of programming was designed by Taku for athletes involved in "open field" sports, such as soccer, rugby, and lacrosse. That being said, if this plan is followed diligently it is sure to offer excellent results for any takers.

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