Workout of the Week 5/12/19

Happy Mother's Day to all the Mom's out there!! This Workout of the Week is designed for all our fit moms out there! Let's get out and move this year!!

Normally we celebrate Mother's Day with food and Daddy cleaning up the house while I sit with a good book and relax. Trust me it is great! We have always spent good quality time as a family.

We've always been into fitness and this Mother's Day is no different. A fit mom and a fit family always have fun working out together. For this workout, you will need DBs and a jump rope.

So let's get this started!

Movements

First there are Push-ups. For these start in the plank position and go down so your chest touches the ground and then push all the way back up. Keep your back straight and try not to worm your way back up. 

Then we have Dumbbell Thrusters. Thrusters are a compound movement that combines squats with a push press. Start with the DBs at your shoulders, then you squat down making sure your hip crease is below your knee crease. Then as you stand up, thrust the DBs up overhead in a push press movement. Bring the DBs back to your shoulders to start again.

Sit-ups are next. These are pretty simple. Start by lying down on your back with your legs in a butterfly position. Then sit up, keeping your back straight and bring your shoulders past your hip crease. I recommend having an abMat under your back to help. 

Next, there are lunges. With the lunges you start in a standing position and take a big step forward, letting your back knee touch the ground. Make sure the front knee doesn’t go over your toes and keep your back straight. If you are doing walking lunges stand up. bringing your back foot to the front foot. If you are doing stationary, then bring your front foot back towards your back foot. This is with the weight you can hold the DBs however you want, shoulders, front rack, or by your side.

Lastly, there are double unders. This is when the jump rope passes below your feet twice in one jump, hence the term double unders.

Workout of the Week

19 Min AMRAP

• 10 Push-ups
• 20 DB Thrusters
• 30 Sit-ups
• 40 Walking Lunges with DB
• 50 DUs

Scaling Options: First option for scaling the push-ups would be to go to your knees or against a counter or box. The next scale would be to lower the weight. And lastly with the DUS would be to switch to singles and double the amount so, 100 single unders.

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!!