Workout of the Week 12/15/19
It is almost the end of the year and its time for another Workout of the Week. I am excited that the end of the year is almost here and its time to bust out the goals for the New Year.
As per usual I will be providing my New Year goals to you soon. I just have to finish these last few days of school first. I will also be providing solutions to all your fitness and health goals!
Now, on to this workout! For this workout, you will need a set of dumbbells. I have 20 lbs at my house, for the men I would go higher to 35 lbs.
Movements
First, there are Push-ups. For these start in the plank position and go down so your chest touches the ground and then push all the way back up. Keep your back straight and try not to worm your way back up.
For the Squat Jumps, start with your feet shoulder-width apart. Then squat down until your hip crease is below your knee crease, making sure to keep your weight on your heels and your knees tracking out over your toes. Also, keep your chest up. As you come back to a full standing position, you will jump up off the ground.
Lastly, we have a new movement for the Workout of the Week posts! The devil press has you starting in the standing position holding the dumbbells, next you will do a burpee with the weights in your hands. So as you go down, you will do the pushup portion on the DBs. Instead of jumping at the end of the burpee, you will bring the weights to an overhead position. This can be done as a clean and jerk or snatch or press.
Workout of the Week
3 Rounds For Time:
- 12 Push-ups
- 15 Squat Jumps
- 19 Devil Press (20 lbs)
The first scaling option would be to scale the push-up by either going to your knees or doing the push-up against a box or wall. You can scale the squat jumps by squatting down to a box. The devil press can be scaled by reducing the weight, next you can scale by not doing the pushup portion of this movement.
I hope you enjoy this workout! Don't forget to share your results with us! By using #WOTW121519 I will even share with my followers!
Don't forget to check out our fitness programs! Including customized programming!
Always be mindful of form and your own limitations. Please ask a doctor before starting a new exercise regiment or taking new supplements.