Workout of the Week 2/23/2020

I cannot put into words how busy this past week has been. I am so excited to get back on the grind and get some more content out to you all. This Workout of the Week post is going to be dedicated to my lovely Sorors!! 

We had an amazing weekend and I hope to continue on while I am here in Germany!!

With that, I am working on a few things for this blog as well and hope to have some updates out soon!! Be on the lookout! 

Now for today’s workout, you will need a kettlebell and some space.

Movements

First, there 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.

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 backward. 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 over the Kettlebell.

For the 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. 

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. 

Workout of the Week

22 Min AMRAP

Increasing Reps 2, 4, 6, etc per round

• KB Swings
• Burpee over KB
• Air Squats
• Push-ups

Scaling options would be to reduce the weight. I have a 25 lb KB but that may be too light or too heavy. To scale the burpees would be to do it without the pushup, or to do the pushup on a box or against a wall. Push-ups can be done on the knees or on a box or against a wall.

I hope you all enjoy it!!