Workout of the Week 12/22/19

Dec 22

Written By

It is almost Christmas!! And this Workout of the Week will definitely put you in the Christmas Spirit. We will actually be redoing the one we did last year for Christmas.

Tis’ the season and this workout is designed to be like the song the 12 Days of Christmas. You will start with the 1 Rep, then the 2 Rep and 1 Rep, then 3 Rep 2 Rep and 1 Rep, and so on just like the song until you get to the 12 Reps.

For this Workout, you will need a set of dumbbells or kettlebells and a jump rope.

Movements

The first movement is a quick 50 meter Shuttle sprint. Very simple, just mark off 25 m and run down and back as fast as you can. Next using either a Kettle-bell or your dumbbells do a thruster. Starting with the weight in the front of your body at shoulder height squat down until your hips are below your knees. Then as you come up to a standing position thrust the weight over your head.

The third movement is deadlift again this can be done with the KB or DBS. Start in a standing position with the weights at your hips, arms fully extended, bend at the hip bringing the weight to the ground between your feet. Use your hamstrings and glutes to stand back up.

Next are sit-ups, just make sure to sit all the way up and your shoulders go past your hips. After that we do push-ups making sure your chest touches the ground before you push back up. Following that is lunges and these are counted in total not per leg, just try to remember to keep your front knee behind your toes and the back knee touches the ground.

And there is more

Then we have goblet squats, using the KB or DB squat fully below parallel before standing all the way back up, holding the weight in the front by your chest.

After that is the mountain climbers, for these start in the push-up position and bring your knee up towards your elbows one at a time. Each side is counted at one rep.

Following that is Dumbbell Snatches and we are also counting total not per arm. Start with the dumbbell on the ground picking it and thrusting it over head counts as one rep. Then its double unders, this is when the jump rope passes under the feet twice before the feet touch the ground mid jump.

After that is Burpees, starting in the standing position drop down to do a push-up then jump back up to standing position. Finally the last movement is KB swings. Using the KB start with it between your legs and swing it up over your head with the bottom of the kettle bell facing the sky.