Workout of the Week 10/06/18
Hello everyone!! Hope everyone is looking forward to this Workout of the Week! Depending on how well you run this should be quick. The overall goal will be to finish in 12 minutes.
For today's workout, we will need a Kettle-bell. If you want a yoga mat or something for the push-ups you can do that as well. I use one because I do the knee push-ups since I hurt my back.
You can check out the ones I have below with some of my suggested items. All on Amazon and easy to access.
Movements
For the first movement, we are doing will be the KB Swing. This can be done in several variations depending on your limitations or goals. For today we are going to the version where the kettle-bell goes all the way over your head and the butt of the bell is facing the sky.
Make sure you use a weight that isn’t too taxing you want to break these up as minimally as possible. I would say maybe break the first set up once and then do the 15 and 9 without dropping the Kettle-bell.
Start with the Kettle-bell between your legs in a power position. Swing the bell up and over you head using your hips as your power. Make sure to bring the kettle-bell back down controlled.
Push-ups your chest needs to touch the ground. You can scale by going to your knee or even angling on a table or chair. Make sure to keep your back straight and your elbows close to the body.
Workout of the Week
For Time:
- 21 KB Swings
- 21 Push-ups
- 400m Run
- 15 KB Swings
- 15 Push-ups
- 400m Run
- 9 KB Swings
- 9 Push-ups
- 400m Run
Scaling options will be lower the weight on the Kettle bell. If you have a shoulder issue then maybe doing Russian Kettle-bell swings where the kettle-bell only comes to eye level. For the push-ups again knee push-ups or against a raised surface.
Please keep in mind that these are just suggestions and if you are in pain you need to see a doctor.
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!!