Workout of the Week 1/12/2020

This week seems to have flown by for me. And that means we are ready for another Workout of the Week. Another semester of my Master's program started this week along with a change in my regular day to day schedule so bear with me while I figure this out.

This week's workout is inspired by some of the workouts that I have done this week in the gym. For this, you will need a jump rope, plyo-box or something to step up onto, and a set of dumbbells.

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. 

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. 

For the step-ups, you will use a plyo-box. Step up onto the box so that both feet are on top and stand to your full height before stepping back down.

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.

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 backwards. 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.

For DB Clean and Jerks start with the weight on the ground, with your knees slightly bent like you're about to do a deadlift. Then you will bring the weights up starting with a deadlift going into a high pull and then flipping your elbows under the weight. Once the weight is at your shoulders in a front rack position, you will slightly bend your knees and use the power to push the weights overhead. Make sure to lock out your arms and be in fully standing position. 

Workout of the Week

2 Rounds For Time:

• 30 DUs
• 15 DB Deadlifts
• 30 Alt Step-Ups
• 15 DB Thrusters
• 30 Burpees
• 15 Alt DB Clean & Jerks

Scaling options would be to use a lighter set of DBs. For this Workout I have 20lb DBs at my house. The next scale would be to do Single unders instead of double unders. However, you will have to double the number of repetitions. For the step-ups, you can lower it to a height more feasible. To scale the burpees, you can either skip the push-up portion or do the push up against the plyobox or a wall.

Don't forget to check out our other fitness programs if you enjoy the Workout of the Weeks. The programs contain more detailed movements along with access to a free app with video examples. And it has a free chat feature with me for any questions you would have!

Until next time!

Always be mindful of form and your own limitations. Please ask a doctor before starting a new exercise regiment or taking new supplements.