Workout of the Week 09/08/18

Sep 7

Written By

It's Saturday and that means another Workout of the Week! This week I am doing it a little bit different.

Normally most of workouts I've designed are done for time. Today we will do it for quality.

This workout should still be short but instead of focusing on how fast you can do it I want you to focus on the movements themselves.

We will be using dumbbells for this workout. You will need them to be heavy enough for the legs but light enough for your arms.

Movements

While doing these movements I want you to concentrate on doing them correctly. Slow down even. This is for Quality!!

On the thrusters, for instance, hold the dumbbells in the front rack position. Basically elbows up, holding the dumbbells almost on the shoulders.

Once you are ready, slowly squat and pause for a second at the bottom then explode up thrusting the dumbbells up over your head until you're fully extended. Then bring the dumbbells back to the front rack and do it again.

Why Quality

The reason I decided to go with quality this week instead of for time is because I have recently had a back injury from improper lifting. I knew it when I did it that it wasn't a smart move.

Some of you may have seen the pictures or even video of me flipping tires with my husband over the holiday weekend. Originally I was not planing on doing any heavy lifting as I was already having issues with my back.

I went with my family to post to workout and I brought my yoga mat and did a RomWod while my husband worked out and my son tried to do what his father did. After the RomWod I felt really good my back was stretched and warm.

I was filming my husband working out and my son and just enjoying my time. While my husband was doing tire flips, my son decided to say that daddy was strong and mommy wasn't. Yes I was baited by a 3 year old.

I lifted a tire that was already probably too heavy for me. Add to the fact that I was already having lower back issues and I completely threw out my back. Not fun.

So this week I really want people to focus on form and doing the movements correctly. Not every workout has to be for time. Always know your limits and be careful.