Workout of the Week 9/29/19

September is almost over and I feel like this year has gone by so fast! Now this Workout of the Week should warm you up and get you ready for next month!

I know this month you haven't seen as much from me in other areas, but I have never forgotten the Workout of the Week each week. Exercise is my therapy and I honestly believe it makes me feel better and I want you all to feel better as well.

For this workout you will need a Kettle-bell and a plyo-box or some sort of bench or step. For the KB I use a 25 lb KB and I use 20 in plyo-box.

Movements

First, are KB swings. For these start standing over the KB with it between your legs that are shoulder-width apart. Pick it up, then bending your knees slightly swing the KB overhead using the strength from your legs and hips. The bottom of the KB should face the sky directly about your head before you bring it back down.

For box jumps, start with both feet on the floor facing the box shoulder-width apart. Jump up on to the plyo-box, jumping off of both feet at the same time and landing on both feet. Then, make sure to stand all the way up at the top of the box. You can step down or jump down before going again. 

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

4 Rounds for Time

• 21 KB Swings
• 15 Box Jumps
• 9 Burpees

Scaling Options would be to use a lighter KB for the Swings. For the box jumps, you can scale to step ups, or scale the height, or both. Scaling options for burpees would be to exclude the push-up or to do the push-up on the Plyo-box.

Share with us our results!!

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!!