Workout of the Week 8/11/19

This week has been crazy and I am glad that it is finally the weekend. I have so much work to do, but I will definitely be getting in my Workout of the Week today.

Personally, I am so excited for the progress I have made just this month and ready to keep moving. Working out isn't always easy and it's not always something that we have time for.

But we need to make time for it.

Exercise keeps your body moving. Nutrition keeps your body healthy. Both we need to live longer better lives!!

For today's workout, you will need a place to run and a set of dumbbells. I used 20 lb dumbbells.

Movements

The first movement is a run! So just get up and start running. The best option would to previously measure out 100 meters and run down to it and back.

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.  

Then there are the DB Snatches. For these you start with one DB on the floor between your feet. Grab the DB with one hand, keep your back straight and strong. Pull the DB straight up and overhead and lock your arm out at top. You can catch it in the power position then stand up and bring the DB back down to the ground and switch arms.

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.

For deadlifts start holding the weight at him level standing up straight. Then you will lower the weights to the ground, making sure to keep a straight and strong back position, slightly bending the legs. Once you touch the ground, stand back up, keeping the weights close to the body

Workout of the Week 8/11/19

4 Rounds for Time

• 200 m Run
• 12 Walking Lunges
• 12 DB Snatches
• 12 Burpees
• 12 DB Deadlifts

Scaling options will be to walk instead of run. If lunges cause you issues step-ups are a great alternative. For the DB movements, you can scale by lowering the weight to suit your ability. To scale burpees, you can either not do the push-up at all, or do it to a box or chair.

I hope you all enjoy this workout! It is definitely one to get the blood pumping and to be a whole body workout! For me everything is sore but in a good way!

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!!