Workout of the Week 12/8/19
The end of the year is coming and this Workout of the Week will get you all ready for the New Year. I don't do the whole New Year, New Me thing, but I do believe in setting goals!
This year I have some pretty good ones and hope you do too! I will share them with you all soon so be on the lookout. In the meantime, I finishing up this semester of school and getting ready for Christmas. With a few workouts to keep me motivated.
For this workout, you will need a plyobox or something similar to jump up onto and a set of dumbbells.
Movements
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.
Then there are the DB Snatches. For these, you start with one DB on the floor between your feet. Grab the DB with one hand, keep your back straight and strong. Pull the DB straight up and overhead and lock your arm out at the top. You can catch it in the power position then stand up and bring the DB back down to the ground and switch arms.
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 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.
Workout of the Week
For Time:
- 40 Box Jumps
- 30 DB Alt Snatches
- 20 Burpees
- 30 DB Alt Snatches
- 40 Box Jumps
Scaling options would be to either use a lower box or switch to step-ups instead of jumping. You can reduce the weight of the DBs for the snatches. To scale the burpee, you can do a few different things, starting with not doing the push up at the bottom of the burpee. The other option would be to do it against the plyobox or wall so you don't go all the way down.
Don't forget to check out fitness programs available for sale including our customized workout programs!!
Always be mindful of form and your own limitations. Please ask a doctor before starting a new exercise regiment or taking new supplements.