Workout of the Week 4/28/19
Good morning and happy Sunday everyone! I finally feel like I am getting into somewhat of a routine now here in Germany. Not quite but something close to what it should be like for me moving forward. So this Workout of the Week is designed to get me back on the right track so to speak.
If you have been following me on social media you know I am not a fan of running, or really cardio in general. I prefer to lift heavy but I am also aware that it is important in overall wellness.
So this week, you guessed it, we are running. I am fortunate enough to live in a community with a track. Its a dirt track and nothing fancy but it works for my needs.
I suggest you find a good running area near you as well!
This week you will need a place to run, a jump rope, and a kettlebell. For ladies I suggest 25 lbs and for the guys 45 lbs.
Movements
The first movement today is going to be double unders. Double Unders are a jump rope movement that requires the rope to pass under your feet twice before your feet touch the ground while jumping.
Next is a 400m run. The only way to say this is to just move. If you don't have a track measure out 200m and run to it and back.
The last movement is a goblet squat. Using the KB squat fully so that your hip crease is below your knee crease. The KB will be held at chest level however you can hold it there. Once you hit the bottom of the squat stand all the way back up.
Workout of the Week
15 Min AMRAP
- 50 Double Unders
- 400 m Run
- 20 Goblet Squats
Scaling options: Instead of doing double unders do single unders but double the amount so 100 single unders. You can walk if you can't run. As well as scaling the weight for the goblet squats to a lighter weight or going all the way to air squats.
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!!
Have a great WEEKEND!!