Workout of the Week 2/3/19
Good morning and happy February!! Now that January is over, we can do a check in on your goals and adjust as needed. This workout of the week will definitely keep you on your toes and adds a new movement.
It is designed to keep you moving and you will be sore afterwards. Be sure to pick a weight that isn't too heavy for the high amount of reps. Normally I have 25 lb dumbbells but I would use 15 lbs for this workout.
Movements
Today's workout will be done for time. We start off with burpees, one of our favorite cardio movements. For this you will start in a standing position, the bring your hands down to the ground as you jump your feet backwards. This will put you in the plank position, from here do a push-up chest touches the ground and then jump your feet back up to your hands and stand all the way up. As you do this jump with your hands over your head. That is one rep.
Next is the new movement, Dumbbell Row. For this movement you will start slightly bent over at the hips. You will have the dumbbells in your hands extended down towards the floor, but not as far as a deadlift. Then you will bring the weights up toward your chest, making sure to keep your elbows back and out, pinching your shoulder blades together in the back. Then bring the weights back to the starting position.
Lastly, are thrusters. 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
Workout of the Week
3 Rounds for Time
- 30 Burpees
- 20 DB Row
- 30 DB Thrusters
Scaling options would be to not go to the ground for the burpees or to do them against a box or wall at an angle. The DB Row and thrusters would both be to scale the weight. I recommend starting with 15 lbs but if that is to heavy go lighter.
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!!