Workout of the Week 12/16/18
Happy Sunday everyone! I hope you all had a great week! This workout of the week should be a good workout to get you moving! I love planning the workouts for you all and am currently working on a 28 day program for you all to try.
So please be on the look out for a launch of my new program. I am planning to launch before the new year to help with all the New Year Resolutions! It will be a similar format to the workout of the week.
For this workout, you will need a pair of dumbbells and a Jump rope. If you don't have dumbbells then kettlebells will work as well. Below is what I use.
Movements
This workout of the week has three main movements that we have done before. The weights that I used were two 25lb dumbbells.
Double unders are our favorite jump rope workout. The rope needs to rotate twice under you before your feet come back down between jumps.
For the thrusters 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. As you are coming up, thrust the dumbbells up and over your head, locking out your arms at the top before bringing them back down to your shoulders.
Sit-ups are done lying on the ground on your back. For optimal results have your legs in a butterfly position. Using your abs you will sit up and make sure your chest goes all the way forward over your hips. Make sure to touch the ground in front of you and behind you as you do the movement.
Workout of the Week
For Time:
- 150 Double Unders
- 21 DB Thrusters
- 21 Sit-ups
- 150 Double Unders
- 15 DB Thrusters
- 15 Sit-ups
- 150 Double Unders
- 9 Thrusters
- 9 Sit-ups
Scaling options would be to do single jumps but double the amount so 300 singles. The weight of the thrusters can be scaled down to something more manageable.
This is definitely a workout to get your blood pumping! I hope you enjoy.
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!!