Workout of the Week 8/18/19

Hello everyone!! Its time for the Workout of the Week again!! I got this workout idea after visiting my neighborhood gym. I wanted to be able to get out of the house to do this, but I wanted you to be able to do it at home as well.

For this one, you are going to feel it tomorrow. It should be relatively short time wise but be sure to get a good warm up in.

This workout requires a wall ball and a high wall. Maybe outside on the side of your house if you need to. I use a 14lb wall ball.

Movements

There are only two movements for this workout. The first one is a wall ball. Holding the wall ball at chest height, squat down still holding the ball. As you come up from the squat you are going to throw the ball up against a wall. Normal standards are to throw up to 9ft high. At home just guess how high it is.

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 backward. 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.

Workout of the Week

21-18-15-12-9 For Time:

• Wall Ball
• Burpees

For scaling options, you can reduce the weight of the wall ball. For the burpees, you can scale by not doing the push-up at the bottom or doing the push-up to a box or bench.

Sorry this is later today, the hubby got up and decided we were taking an impromptu trip to Europa Park. Had a blast but didn't get to post this earlier. Will share the details later!!

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!!