Workout of the Week 4/21/19

Happy Easter!! I hope you all have a wonderful Holiday weekend! This Workout of the Week should be great to help burn off all the Holiday eating we all have done this weekend, myself included.

I am quite excited about this years Easter festivities in a new country. It is also finally starting to warm up for me. We all know how I hate being cold. So I am excited for another warm outdoor workout to get me going.

For this workout, you will need a jump rope, and I would suggest a yoga/pilates mat to do some of the other moves on the ground. An AbMat might even be something you consider.

So Lets Get Started!

Movements

There are a lot of movements for this workout. And a lot of Double unders.

Double unders are a jump rope technique where the rope goes around your body twice during one jump. So it will technically pass under your feet twice before your feet land on the ground again, hence the term double unders.

Next, there are sit-ups. These are pretty easy. First you will start by laying down on your back with your legs in a butterfly position. Then sit up bringing your shoulders up past your hip crease in the sitting position.

Then there are squats. I would break these up as needed. Start with your feet shoulder width apart in a standing position, then squat down until your hips are below your knees. Make sure to keep your weight on your heels as well as your knees outward and tracking over your toes. Keep your head and chest up. Then stand back up all the way.

Next, are push-ups. For these you will start in the plank position and go down so that your chest touches the ground, then you will push all the way back up to the plank position. Keep your back straight and try not to worm your way up.

Your Half way there!

Next is the V-up. This one will be harder and again I suggest breaking it up. Start by laying down with your hands over your head. Then engaging your core you are going to bring your legs up and arms up at the same time as straight as possible to meet in the center. Bring them back down to the ground controlled.

Then we have hip thrusts. Again start on the floor with bent knees. You should be able to touch your heels with your hands, or get pretty close. Then driving your heels into the ground, squeezing your glutes and tightening your core bring your butt off the ground in a bridge like position. Hold it for a second and then bring it back down.

Lastly, you have lunges. You can do these however version you want as in walking, or alternating or 50 on one leg and then 50 on the other. Although I recommend walking. You will take a large step forward, then bring your back knee down to the ground, making sure your front knee doesn't go past your toes. Then stand back up and do it again.

Workout of the Week

For Time:

• 100 Double Unders
• 100 Sit-ups
• 75 Double Unders
• 75 Air Squats
• 50 Double Unders
• 50 Push-ups
• 25 Double Unders
• 50 V-Ups
• 50 Double Unders
• 75 Hip Thrusts
• 75 Double Under
• 100 Lunges
• 100 Double Unders

Scaling Options: First scaling option I want you to try is if you can do some double unders but the amount is too much for you scale the numbers to -60-40-30-20. If you can't do double unders at all then switch to single unders and double the amount, i.e., 200, 150, 100, 50.

Air Squats can be scaled by squatting down to a bench or box. Push-ups can be scaled by going down to your knees or by doing push-ups agains a bench or box. V-ups can be scaled to tuck ups.

For any other scaling options please email me or message me on anyone of my social medias: Facebook, Instagram, or even Pinterest.

And don't forget!!

To checkout other great Workout of the Weeks!

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