Workout of the Week 3/15/2020

Well, let's just say a lot has happened since the last Workout of the Week. The COVID-19 has impacted more than a few lives since last week and that includes the closing of schools, gyms and other public facilities.

But that is not going to deter our fitness aspirations. As many of you know I am currently living in Germany, and we are particularly being greatly impacted. In a matter of days, we were told we can't leave the country, the schools and daycares were closed and then public functions were closed and cancelled including gyms.

So we are really going full at-home workout today. No equipment needed. Just move!!

Movements

The first movement is a 1-mile run. For this, you can do the one mile however you can achieve it!

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. 

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. 

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, 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. 

Lastly, 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 clapping your hands over your head.

Workout of the Week

For Time:

• 1 mile Run
• 10 Push-ups
• 20 Sit-ups
• 30 Squats
• 40 Lunges
• 50 Burpees
• 1 mile Run

Scaling options would be for the push-up to be done on the knees or against a bench or wall. Squats can be done down to a chair or bench. Those with bad knees can do step-ups with knee raise instead of lunges. Scaling options for burpees would be to step up and step back into the burpee, or to not do the push-up or to do the push-up against a bench or wall.

Obviously, if you can't run, walking is good too! Just get up and move. Just because things are closed doesn't mean you can't work out!! Here in Germany it is a beautiful day so get up and go move!!

If you enjoyed this workout check out some of our other programs available to you. Including the 28 Day Kick-start Program designed for at-home fitness for those who have some equipment.

USE CODE: COVID19 to get 25% off all programs!!

Check them out here!!