Workout of the Week 4/7/19
Hello all! If you are reading this I have made it safely to Germany! But after the crazy week I have had I decided this Workout of the Week post will be quick but painful.
I got the idea on Instagram because it's easy entertainment while traveling. Anyway someone I follow did the workout called Freddy Krueger and I just couldn't resist!
It's a classic CrossFit style workout and all you need is a kettlebell. For RX the weight should be 53/35 for men/women in pounds.
Movements
This workout is a couplet meaning there are only two movements and it will start with Kettlebell swings. For these short with the KB between your legs about knee height in the power stance. Use the strength of your hips to thrust up and swing the KB above your head. The ball of the KB needs to be facing the sky directly above your head. Make sure to control the KB on its way back down.
Next is the burpee. Everyone's favorite cardio movement we love to hate. Start standing up the bring your hands down by your feet. Then jump your feet backwards so you are in the push-up position. Next, do a push-up making sure your chest touches the ground. Then jump your feet back up to your hands and stand all the way and jump with your hands over your head.
Workout of the Week
21-15-9 for Time
- KB Swing
- Burpees
Scaling options would be to scale the weight of the KB for the swings. Another option would be to only swing the KB to eye level. For the burpees, scaling could be eliminating the push-up or doing it on a plyo box or bench.
Again I hope you enjoy this workout! Don't forget to share how your times with us!!
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!!