Workout of the Week 2/17/19
Happy Sunday everyone!! Hope you all had a great Valentine's Week. I know I sure did. I decided to create a workout of the week to help burn off all the sweets I have had this week.
This workout only has three movements and depending on your skill set can be a bit longer of a workout than I normally program. I know personally it will be a longer workout for me simply because I am not a good runner.
For this workout, you will need a kettle-bell and a place to run. I use a 25 lb kettle-bell. I would also suggest a yoga mat if you are working on the concrete just for some cushion.
Movements
The first movement is a run. If you have access to a track then that would be the easiest way to do this workout. If not, then measure out a quarter of a mile near your house and run there and back, 800 m is equivalent to half a mile.
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.
The last 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. Keep your back straight and try not to worm your way back up.
Workout of the Week
5 Rounds for Time
- Run 800 m
- 30 KB Swings
- 30 Push-ups
You have a couple different options for scaling. Obviously a lighter kettle-bell can always be used. The other option would be to only swing the kettle-bell to eye level instead of over head. For the push-ups, the first scale would be to do them from your knees. If that is too hard then do it against a counter or a wall. Running is running only scale to walking if running is too difficult or reduce how far you run/walk.
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