Workout of the Week 1/5/2020
I hope you all had a great New Year! It is time for the first Workout of the Week for the new year. I am definitely looking forward to how 2020 is going to go!
So far we have some Freebies going on with AdvoCare and the fitness programs that I design are 20% off! Both of these deals are good through the 7th so you better jump on it!
If you purchase AdvoCare's 24 Day Jumpstart program you will get for FREE: a food scale, a funnel, and a CANISTER of Strawberry Spark! It works well with the 28 Day Kick-Start Program! Use code: NEWYEAR20 for 20% off. An amazing combo to start your New Years off right!
I will continue to share with you all the deals and partnerships with you. But for now, let's focus on this workout. For today's workout, you will need a jump rope and a kettlebell.
Movements
First, there are double unders. This is when the jump rope passes below your feet twice in one jump, hence the term double unders.
Next are KB swings. For these start standing over the KB with it between your legs that are shoulder-width apart. Pick it up, then bending your knees slightly swing the KB overhead using the strength from your legs and hips. The bottom of the KB should face the sky directly about your head before you bring it back down.
For deadlifts start while holding the weight at hip level standing up straight. Then you will lower the weights to the ground, making sure to keep a straight and strong back position, slightly bending the legs. Once you touch the ground, stand back up, keeping the weights close to the body.
Then the Goblet Squat. 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. Then come back to a full standing position. Hold the KB at your chest for this movement.
For Deck Squats, hold the KB at your chest. You will squat down, then go back on the ground on your back. The KB goes over your head to touch the ground. The bring it back up and you can use the weight to help you stand up.
Workout of the Week
15 Min AMRAP
- 50 DU's
- 40 KB Swings
- 30 KB Deadlifts
- 20 Goblet Squats
- 10 Deck Squats
Scaling options would first be the weight, I use a 25lb KB but you can start lower. Squatting to a box or chair be another scale. For the KB swings if you can't go fully over your head then swing to eye level. Deck squats can be scaled to weighted sit-ups.
Always be mindful of form and your own limitations. Please ask a doctor before starting a new exercise regiment or taking new supplements.