Workout of the Week 3/8/2020

And we are back with another one!! This workout of the week is definitely a burner. I am excited to get to try this one. To be perfectly honest, I haven't tried this one yet.

It has been a pretty busy week again, but I am excited that next week is spring break for school. And so far I had a very active month of March and it is only the first week. I look forward to the rest of the month.

For this workout, you will need a set of dumbbells, a jump rope, and some space. And more than likely a little bit of time. This one looks like it will take some time.

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 DB Squats. Start with your feet shoulder-width apart with the weight at your shoulders. 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. 

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, is the push press. Start with your feet shoulder-width apart and the weights in the front rack position. Then slightly bend your knees keeping your back straight, then using your hips stand up, pushing the weights overhead and locking out your arms. Bring the weights back down to your shoulders. 

Then there are the DB Snatches. For these, you start with one DB on the floor between your feet. Grab the DB with one hand, keep your back straight and strong. Pull the DB straight up and overhead and lock your arm out at the top. You can catch it in the power position then stand up and bring the DB back down to the ground and switch arms. 

Workout of the Week

For Time:

• 200 DUs
• 80 DB Squats
• 60 Sit-ups
• 40 DB Push Press
• 20 DB Snatches
• 100 DUs
• 20 DB Snatches
• 40 DB Push Press
• 60 Sit-ups
• 80 DB Squats
• 200 DUs

Scaling options would be to do single unders instead of double unders or to reduce the number of double unders if you have some but haven't quite mastered them. The other option would be to scale the weight of the DBs. I own 20 lb DBs but you can use heavier or lighter depending on your abilities.

I hope you enjoy this workout!!

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