Community center

Black Friday Combination Workout

Guest Post Doug, Owner of Rise Above Performance Training in Belmont, CA

It’s the day after Thanksgiving and if you are like most people you might have eaten for two, leaving you feeling a little sluggish trying to get out of bed to fight the Black Friday crowds.

Don’t worry, we have a workout to the get your heart rate going and burn those extra calories. Try this workout from by Coach Doug, the owner of Rise Above Performance Training, based in Belmont, California. All you need is a kettlebell, medicine ball, and 10-20 minutes.

Check out his recommendations below, and share your fitness journey with us on Instagram @prometheus_apartments.

The Moves
In this workout we are combining two exercises alternating between each one for a combination workout. There are four combinations of two exercises. Take a peek at the video for an explanation of each.
• Long Cycle (Clean, Press, Swing) both sides
• Goblet Squat with Alternating Lunges
• Medicine Ball Leg Raises (both sides)
• Medicine Ball Russian Twist

The Circuit
Depending on what you’re looking for in your workout, you can tailor the moves to suit your individual goals.

Going for Reps
Keep it simple and focus primarily on strength and technique. You choose the weight and the rep count.

I recommend performing a set of 10 total repetitions for each combination block, resting 30-60 seconds in between each one. Once you complete all 4 exercises, consider adding or reducing the weight or increasing your speed to challenge yourself. Perform all 4 sets a total of 3 to 4 times for a full body workout.

Going for Time
Find an interval app for your phone and set it up for 30 seconds for your work sets and 15 seconds for your rest. Do the first exercise for 30 seconds, rest the 15 seconds and then do the next exercise. Complete the round and then rest 1-2 minutes and do as many rounds as you can to make a workout.

The holidays are a time for family, food and rest but we can still find fun and creative ways to get our workouts in. Good luck and stay strong!