Workout of the Week 06/23/18
So today is my first Workout of the Week with a launched blog! I am really excited about this one. I actually designed it two years ago when I was working as a personal trainer. This workout was designed as an AMRAP (As Many Rounds/Reps As Possible). But it can also be styled like a pyramid.
Meaning that, as today you can designate a time frame (15 minutes) and complete as many rounds/reps as possible in that time frame, or you can do it for time starting from the small rep scheme to the highest reps back down to the smallest (like a pyramid) as quickly as you can.
This workout can be done using just your bodyweight or by adding weight to make it more difficult. Today I will be using a 25lb kettlebell. Check our social media accounts late today for a snippet of me doing the workout! You can also compare the times! Put your time in the comment section.
Hope it makes you sweat!
Movements
First, there are Push-ups. For these start in the plank position and go down so your chest touches the ground and then push all the way back up. Keep your back straight and try not to worm your way back up.
Next, Bench Dips require either a plyo-box or a chair. You start with your sitting on the box, then place your hands down on it right next to your hips with the fingers forward to grip. Then, with your feet out in front of you, lift your body off the bench and dip until your elbows reach 90 degrees. Make sure your bench is high enough that you don't end up sitting on the ground.
For Squats, start with your feet shoulder width apart. Then squat down until your hip crease is below your knee crease, making sure to keep your weight on your heels and your knees tracking out over your toes. Also, keep your chest up. Then come back to a full standing position.
Next are mountain climbers. Start in the pushup position then bring one knee up to your chest lightly tapping the floor then bringing it back to pushup position. Then do the next leg. That counts as one rep.
Lastly, there are lunges. With the lunges you start in a standing position and take a big step forward, letting your back knee touch the ground. Make sure the front knee doesn’t go over your toes and keep your back straight. If you are doing walking lunges stand up
Workout of the Week
15 Minute AMRAP
- 10 Push-ups
- 15 Bench Dips
- 20 Squats
- 25 Mountain Climbers
- 30 Walking Lunges
For scaling options, the push-ups can be done on your knees or to a box or counter. Squats can be done to a chair. Mountain climbers can be done at an angle off of a box or chair. If you are unable to do lunges do step ups instead.
Come back each week and check out our Workout of the Week or sign up below to have it sent directly to your inbox!
And if you are looking for a bigger challenge, check out our Fitness Programs you can purchase!! The 28 Day Kick-Start is a great program to start your at-home fitness journey!!