Workout of the Week 9/22/19
It has been an instersting week, but I am excited to share this Workout of the Week with you all. School is back in session for me, and I am trying to find a new balance with my new workload.
I also jammed my pinky finger and that has limited my exercise abilities this past week. But we are still going to kill this workout. Or it might just kill me.
For this workout, you will need your jump rope and some space. And you will definitely be feeling this afterward.
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. There are quite a bit in this workout so pace yourself and breathe.
Next are squats. 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.
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.
Workout of the Week
For time:
- 200 DUs
- 100 Air Squats
- 50 Burpees
- 100 Air Squats
- 200 DUs
Scaling options would be to do single unders. In this case if you can't do a double under at all I would just do 200 single unders. If you want to work on your double unders you can do it here. I wouldn't spend more than 5 minutes per 200 DUs to practice, then move on.
Scaling options for the burpees would be to not do the pushup at the bottom or to do it to a box or bench.
I hope you all enjoy this workout and don't forget to share your times!!
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!!