Workout of the Week 7/28/19
It has been a crazy weekend for me with some last minutes travel plans. But have no fear this Workout of the Week is finally here, even if it is a few hours late!
While I did a lot of sight seeing I didn't do this workout ahead of time and I was tempted to just have you all pick a fun outdoor activity to do for about an hour. The idea was to do it with your family if you have one or if you need to enjoy some solitude then do it alone.
But I already had this workout planned. So maybe another time. But for this workout you just need some space and a place to run.
Movements
The first and last movement is running. Just move and don't stop.
Then 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.
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.
With Squats we need to 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.
Workout of the Week
For Time:
- Run 1 mile
- 50 Push-ups
- 100 Sit-ups
- 150 Squats
- Run 1 mile
Scaling options are simple for this. If you can run a walk, if that hurts bike. If you can't do a push-up switch to doing it on the knees or against a plyobox or chair. Squats can be scaled by equating to a chair or plyobox.
Don't forget to just keep moving. This is a scaled down and altered version of Murph but has great movements that are needed in everyday life. Exercise is definitely the best medicine for most health problems as well as aging! So lets get fit!!
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!!