Workout of the Week 12/30/18
Well Happy New Year! This is the last Workout of the Week for the year. And what a year it has been. I am excited to say that I launched this blog back in June and am very proud with how well it is doing.
I have tried to be very consistent with posting a workout of the week every week so that you have something to work with. If you have been with me from the beginning you can definitely see the difference in my posts.
I go into more detail about the movements now and they have a bit more structure to them that they didn't have before. I honestly hope you have enjoyed this year with me and look forward to what next year brings!
Don't forget to check back for my 28 Day Kick-start Program to start the new year off right!
Movements
The most common movement today is running. If you can't run walk, it will take you longer but just move. Get it done.
The second movement is push-ups. For push-ups start in the plank position and go down so that your chest touches the ground and push all the way back to the plank position.
With the lunges you need to make sure that your back knee touches the ground and the front knee does not go past your toes. Try to take a big stride when you do this to help prevent your knee from going past your toes.
The sit-ups are pretty easy. Start lying down and sit up so that your shoulders go past our hip crease. I recommend having you legs in the butterfly position to help fully activate your abs.
Lastly are the squats. I would break these up as needed. Start with your feet shoulder width apart. Squat down until your hips are below your knees, keeping the weight back on your heels and your chest up. Then come back up to the standing position.
Workout of the Week
For Time:
- Run 200 m
- 20 Push-ups
- Run 400 m
- 40 Lunges
- Run 600 m
- 60 Sit-ups
- Run 800 m
- 80 Air Squats
For scaling options walk instead of run. On the push-ups do it from your knees or at an angle against a wall or bench. If the lunges are too hard go down as far as you can or scale the quantity to a reasonable amount for you. Same with the sit-ups.
If you have issues with squats, try putting a chair behind you and sit down on the chair then get up focusing on using your legs and butt muscles. Again if the quantity is too much then you can change the quantity to a number where you are still feeling the workout but not too failure.
As always I am glad you came to workout with me!! Be sure to sign up for the email blast that I send out every week to get the workouts directly in your inbox.
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!!
Happy New Year!