Workout of the Week 2/9/2020

Life has been a bit crazy this week, but I am still ready for the Workout of the Week. This week is an exciting one for me. I love doing chipper style workouts like this one.

I have noticed on days that I do chipper style workouts, that I burn more calories and have a higher overall elevated heart rate. Not too high but consistently at my goal.

For this workout, you will need a bench or a chair, a jump rope, and a KB and some space. I also recommend a yoga or pilates mat.

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. 

Then we have squats. 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. 

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.

Sit-ups are next. These are pretty simple. Start by lying down on your back with your legs in a butterfly position. Then sit up, keeping your back straight and bring your shoulders past your hip crease. I recommend having an abMat under your back to help. 

Next, there are lunges. With the lunges you start in a standing position and take a big step forward, letting your back knee touch the ground. Make sure the front knee doesn’t go over your toes and keep your back straight. If you are doing walking lunges stand up, bringing your back foot to the front foot. If you are doing stationary, then bring your front foot back towards your back foot. 

For Supermans, lay down on your stomach, and use your back and glutes to lift your arms up off the ground and your feet up off the ground. You should look like superman flying.

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.

Then 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. 

Next, Bench Dips require either a ploy box or a chair. You start with your sitting on the box, then place your hands down on it right next to your hips with the fingers forward to grip. Then, with your feet out in front of you, lift you body off the bench and dip until your elbows reach 90 degrees. Make sure your bench is high enough that you don't end up sitting on the ground. 

Lastly, there are V-ups. Laying down on your back with your arms stretched over your head. Bring both your hands and feet up to meet in the middle like a V.

Workout of the Week

For Time:

• 100 DUs
• 90 Air Squats
• 80 KB Swings
• 70 Sit-ups
• 60 Lunges
• 50 Supermans
• 40 Burpees
• 30 Push-ups
• 20 Bench Dips
• 10 V-ups

Scaling options would be doing single unders instead of double unders, however, you will need to do 200. Pushups can be done on your knees. Burpees can be scaled by doing them without the pushup or against a wall or bench.

If you liked this workout, check out the programs we have for sale!