Workout of the Week 5/19/19
Hello everyone! It is that time again. This Workout of the Week is for all those busy people out there who don't always have time to go to the gym. That was me this week. My life has been crazy this week but exercise is still important.
My family got our household goods this week and have been unpacking and trying to organize our life. It has left little time to go to the gym as my house still looks like a tornado went through it. But the good news is that I have my weights!!
Its time to get your workout on!! You will need a Jump Rope, a Kettlebell, and I suggest an AbMat. But mainly just a little bit of space.
Movements
First, there are double unders. This is when the jump rope passes below your feet twice in one jump, hence the term double unders.
Next are Goblet squats where you will use your Kettlebell holding it at chest level. Start with your feet shoulder width apart. Then squat down until your hip crease is below your knee crease, making sure to keep your weight on your heels and your knees tracking out over your toes. Also, keep your chest up. Then come back to a full standing position.
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 are burpees, one of our favorite cardio movements. For this you will start in a standing position, then bring your hands down to the ground near your feet as you jump your feet backwards. This will put you in a plank position, from here do a push-up making sure that your chest touches the ground. Then you will jump your feet back up to your hands and then stand all the way up and finish with a jump clapping your hands over your head.
Then there are Hand Release Push-ups. For these start in the plank position and go down so your chest touches the ground. At this point you will lift your hands up off the ground quickly and then push all the way back up. Keep your back straight and try not to worm your way back up.
Workout of the Week
For Time:
- 100 DUs
- 80 Goblet Squats
- 60 Sit-ups
- 40 Burpees
- 20 HRPU
Scaling options: First scaling option would be to do single unders instead of DUs and do doubles 200 singles. The next would be to lower the weight for the goblet squats or even go to air squats. For the Burpees you can do them without the pushup or to do the pushup against a box or wall. The HRPU can be done on your knees or switched to regular pushups.
I hope you enjoyed this workout of the week! Time to share with your friends and let us know how you did! If you like this Workout of the Week sign up for more below!
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!!