Workout of the Week 6/23/19
I'm back!!! I took a bit of a hiatus, had a lot going on in my life and just needed some time to get everything squared away but now its back to the Workout of the Week!! And I am very excited to jump back in.
I am so out of shape it isn't even funny. Not only did I take a hiatus from my blog and social media but I also wasn't working out. That was more of a time thing than done on purpose.
I took a workout that I have done in a CrossFit box over a year ago and made it something that can be done at home. For this workout, you will need a set of dumbbells and a plyo box.
Movements
First with Bent over DB rows, bend over at the waist with your arms extended towards the floor. Bring the DBs up towards your chest keeping your elbows close to the body.
Next is the bench dips using the plyo box. With your feet out in front of you, and your hands on the edge of the box, bend at the elbow until at a 90-degree angle and push back up. Focus on the triceps.
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.
Then there are Hand Release Push-ups. For these start in the plank position and go down so your chest touches the ground, lift your hands off the ground and then push all the way back up. Keep your back straight and try not to worm your way back up.
Then there are DB cleans. For this workout try doing it with a DB in each hand. Start with the DBs in front of your hips, arms straight. Slightly bend your knees, pull the DBs up to chest level and flip your elbows under the DBs to catch them in a front rack power position. Stand all the way up and then bring the DBs back to your hips.
The last movement is burpee box jumps. 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 up onto the box. Make sure to stand fully up with your hips extended.
Workout of the Week
For time:
- 10 Bentover DB rows
- 10 Bench dips
- 14 Thrusters
- 18 HRPU
- 14 DB Cleans
- 10 Bentover DB rows
- 14 Thrusters
- 18 Burpee Box jumps
- 14 DB Cleans
Scaling options would to lower the weight of the dumbbells. Burpees scaling options would be to to do the burpees without the push-up or to the box to do the push-up. You can scan by stepping up to the box instead of jumping.
Ready for some new adventures! Don't forget to check me out on social media for some fun posts. I took a bit of a break but I am back in full force and ready to go!
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!!