Workout of the Week 12/9/18

Life has been crazy for me and the closer we get to Christmas the crazier it gets. I am sure that is the same for many of you, that is why this Workout of the Week is a great one to get your body moving. 

We had a great time this past weekend visiting with family and finding our new Elf all around the house. But with all the craziness I realized that I hadn't been doing a very good job of taking care of me and my time. 

Exercise is my therapy. It is my stress reliever and I haven't been as active as I have been previously and it is starting to effect the rest of my life. And I am not waiting until the new year to get my stuff together. I am starting now. 

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.

Movements

This week the movements are pretty simple. There are only two movements. DB Cleans and burpees. 

For the Dumbbell cleans you will need two dumbbells and they should start on the floor right outside of your feet. Starting in a deadlift position and clean the dumbbells up to your shoulders. I am not going to go into specifics on this particular movement because it is easier to show than to write about. 

The Burpees are something that we do often. 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

5 Rounds for Time

• 10 DB Cleans
• 10 Burpees

Scaling options would be to scale the weight of the dumbbells or even do single arm dumbbell cleans if you haven't quite mastered two dumbbells at one time. 
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.

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!!