Workout of the Week 4/14/19

Good morning everyone! And Happy Sunday. Only one more week until Easter. Time to get a good Workout of the Week in before you eat all that food!

It is starting to warm up outside, even though we had snow here in Germany this weekend. So I have decided to do some running. I am ready for some sunshine!

This workout can be done inside if you have access to a treadmill or a track. I will be doing it on a track. You will also need a kettle-bell.

Movements

The first movement is KB Single Arm snatches. Only one Kettle-bell is used and you will be alternating your arms every time the KB comes back to the ground. Start with the KB on the ground between your legs. Next, you will bend down to pick it up with one hand similar to a deadlift, then using the power in your hips, thrust the KB up overhead with a straight arm. Make sure to punch the weight up. Then bring the KB back to the ground.

Then we have Goblet Squats, using the KB that we used for the snatches. Start with holding the KB at your chest level below your chin. Then with your feet shoulder-width apart, squat down until your hip crease is below your knee crease. Make sure to drive your knees outward over your toes. Then come up to a fully standing position.

Next our burpees, our favorite cardio movement we love to hate. For this you will start in a standing position, then bring your hands down to the ground as you jump your feet backwards. This will put you in a plank position, from here do a push-up where your chest touches the ground, and then jump your feet back up to your hands. Stand all the way up and jump clapping your hands over head.

Lastly, is the run. There is no trick just move!

Workout of the Week

4 Rounds for Time

• 20 KB Single Arm Snatches (Alternating)
• 15 Goblet Squats
• 10 Burpees over the KB
• 200 m Run

Scaling options would be to use lighter weight. I have a 25 lb Kettle-bell that I use in my at home gym, but seeing as my household goods still isn't here, I will be using whatever the gym has available for me. The squats can be done to a chair if need be.

The Burpees scaling options would be to step over the KB instead of jump over it. The next one would be to not do the push-up portion, or do it against a box or bench. The run can be walked.

As always I hope that you enjoy our Workout of the Week! Don't forget to check out our 28 Day Kick-Start Program!