Workout of the Week 10/6/19

Happy October everyone! It is that time of year again and it is getting colder! This Workout of the Week is definitely designed to be done either outside or in a garage.

Maybe some place where throwing a wall ball on the floor as hard as you can won't hurt your floors.

This workout is designed to get you moving but you should make sure you pace yourself. When you look at it, it doesn't look very long but as you get into the workout it is pretty long.

For this workout, you will need a wall ball and a set of dumbbells. I prefer a 14lb wall ball. I also have 20 lb dumbbells at home.

Movements

First movement today is wall ball slams. You start by holding the wall ball over your head with your feet shoulder-width apart. Then, using your body's momentum slam the ball on the ground has hard as you can. You can bend your knees and at the waist to accomplish this. Keep your core tight.

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 with 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

14 Min AMRAP

• 7 Slam Balls
• 7 Burpees
• 7 DB Deadlifts

Scaling options would be to scale the weight. For the Burpees you can scale by not doing the pushup or to do the pushup on a box or bench.

I hope that you enjoy this workout! Don't forget to share your results with us!

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!!