Workout of the Week 2/10/19
Good morning and happy Sunday! If you're weekend was anything like mine, then maybe today you will be as exhausted as I am. But there is nothing like a good metcon to get your day started!! I hope you are ready for this workout of the week!
Today's workout is a chipper, designed to get you moving. For this you only do each movement once for their designated reps. You will need a Kettle-bell and dumbbells. If you only have one then that is fine.
There are five seperate movements for this workout all using weight. Today your muscles will feel it. But overall this workout is designed to be short. The idea is to work quickly and get through the movements as quickly as possible.
Movements
For The kettle-bell swings You should start with the kettle-bell in between your legs almost directly under you. Squat down to the power position, and then using your legs and hips swing the kettle-bell up until its directly overhead. If you have a shoulder problem then bring it to eye level.
Then we have goblet squats using the KB or DB . 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.
The third movement is deadlift again this can be done with the KB or DBS. Start in a standing position with the weights at your hips, arms fully extended, bend at the hip bringing the weight to the ground between your feet. Use your hamstrings and glutes to stand back up.
Next is the Push Press. These are easier done with dumbbells than Kettle-bells but can be done using either. Start standing with the weights at your shoulders. Slightly bend your knees and use the power in your legs as you stand to push the weights up over your head. Make sure to fully extend your arms. Bring the weights back to your shoulders.
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
Workout of the Week
For Time
- 50 KB Swings
- 40 Goblet Squats
- 30 Kb Deadlifts
- 20 DB Push Press
- 10 DB Thrusters
I have a 25 lb KB and 20 lb dumbbells, so the first scaling option would be to scale the weight. You can scale KB swings by not fully swinging overhead and swinging to eyesight level. Goblet squats can be scaled all the way down to air squats if needed. Deadlifts can be scaled with how deep you bend at the hip. For both the push press and thrusters ideally you will just scale weight.
I hope you all had a great day and an amazing workout!
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