Workout of the Week 11/17/19

Well, the Open is over and this Workout of the Week is no longer going to be based on the Open workouts. We have a few more exciting things going on here so be on the lookout!!

Its the middle of the month and almost the end of the year! We have to keep grinding and going strong through the end of the year!

For this workout, you will just need a Kettlebell. It is a pretty simple workout but you will definitely feel it.

Movements

First 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.

Next is Sumo Deadlift High Pulls. For this, the kettlebell will start on the ground between your legs. Your legs will be in a wider stance than normal, slightly outside your hips. Bend your knees slightly as you bend over to pick up the kettlebell. As you bring the kettlebell up, instead of stopping at your hips, continue to bring the weight all the way to your chest with your elbows outstanding at full height. Then bring the KB back down.

Workout of the Week

For Time: 21-15-9

• Burpees
• Sumo Deadlift High Pulls

Scaling options would first be to scale the weight. I have a 25 lb KB but you can use a lighter or heavier depending on your skill level. For the Burpees you can scale by doing it without the pushup or do the push up against a box or wall.

I really hope you enjoy this workout!

If this seems like something you would like to do on a regular basis be sure to check out our 28 Day Kick-Start program! It works through an app and you get video examples of the movements as well as in-App messaging with me directly if you have questions!!