Workout of the Week 12/1/19
Well it is the last month of the year, and we only have a few Workout of the Week left for this year!
There have been a lot going on this past month! The re-launch of the 28 Day Kick-Start happened along with the Launch of the 12 Week Booty Builder Program plus a few slots for Customized Online Personal training Programs.
The Black Friday Sale is still going on through Monday! So if you are interested in any of these programs check them out!! Get 50% off by using code: BLACKFRIDAY.
Now onto the Workout of the Week!! For this Workout you will need a place to run, plus a set of dumbbells. You may want to purchase an abMat as well.
Movements
For the run I would suggest running to 100 m and running back. This is the easiest way to do this.
Then we have Dumbbell Thrusters. Thrusters are a compound movement that combines squats with a push press. Start with the DBs at your shoulders, then you squat down making sure your hip crease is below your knee crease. Then as you stand up thrust the DBs up overhead in a push press movement. Bring the DBs back to your shoulders to start again.
Sit-ups are next. These are pretty simple. Start by lying down on your back with your legs in a butterfly position. Then sit up, keeping your back straight and bring your shoulders past your hip crease. I recommend having an abMat under your back to help.
Workout of the Week
4 Rounds for Time
- 200 m Run
- 15 DB Thrusters
- 25 Sit-ups
Scaling options would be to scale there run to a walk. If it is too cold outside and you have access to a rower your could row instead. For DB thrusters you can lower the weight until its something you can obtain.
I hope you enjoy this workout! Don't forget to share it and tell us your results!
Always be mindful of form and your own limitations. Please ask a doctor before starting a new exercise regiment or taking new supplements.