Workout of the Week 12/2/18
Happy December Everyone!! Only a couple more workout of the weeks to finish the year off strong. Lets keep it going and keep it up through the rest of the Holidays. I will be honest today it was in the 70s here in Georgia and I didn't workout. But this workout of the week can be done indoors or outdoors depending on where you are at!
This workout you will need a pair of dumbbells and a little bit of space. Below are the workouts are the ones the dumbbells that I use. You can get them in several different weights according to what you need. I have a set at 15lb and 25lb depending on what I need to use them for.
This workout should get your heart rate pumping and make your muscles sore. Minus the burpees these are some of my favorite movements. I think this is a great workout for those of you who want start with weight training programs.
Movements
Deadlifts are one of my absolute favorite movements and I don't get to do them at home very much and after I hurt my back I have definitely slowed down on how heavy I lift but this is a great starting point for anyone trying to firm up their glutes. Start with the dumbbells in front of you at your waist. Slowly bend over, hinging at the hips with a slight bend in the knee. Keep your back straight and the DBs as close to your body as possible.
You can go all the way to floor if you can, if not go to about mid shin. Then slowly bring them back up. These are not meant to be done quickly with poor form, this needs to be controlled the entire time.
For the front squats just hold the dumbbells at your shoulders, they can even rest there if it is easier for you. Then squat down using proper form, getting your butt below your knees and the weight on your heels. Keep proper form with your back and your chest up. Come up to the full standing position, with your hips fully extended.
With the push press, you will start similar to the front squat with the DB at the shoulders. Then you will slightly dip at the knees and straighten your legs quickly using that power to help push the DB up and overhead. Keep your arms straight and directly over your head. Then bring them back to the starting position.
The burpees are the devil but a great cardio workout. Start in the standing position then bend over and place your hands on the ground in front of you. Jump your feet backwards into the plank position, then do a push up where your chest touches the ground. After that jump your feet back up towards your hands and stand up and do a small jump.
Workout of the Week
12 Min AMRAP
- 15 DB Deadlifts
- 12 Front Squats with DB
- 9 DB Push Press
- 6 Burpees
There are a number of different scaling options for this workout. As always please be cautious of your limits and always ask a doctor if you aren't sure. The first scaling option would be to scale the weight of the dumbbells for all of the weighted workouts. The second scaling option would be to scale the range of motion, i.e. going to your shins with the dead-lift, squatting to a box or chair.
As for scaling the burpees, there are several different options. Stepping back instead of jumping, not doing the full push-up, or even doing it to a box.
As always I hope you enjoyed this workout and felt that you got a good sweat in!! See ya next week!
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!!