Workout of the Week 3/22/2020
It has been beautiful here in Germany lately, which is great considering we have spending so much time at home with the quarantine. This Workout of the Week will get you outside to enjoy the warmer weather.
Spring is officially here!! Now that I am home more, hopefully you will see more content from me. Please bear with me as I am still working from home for my day job and going to school.
Anyways let's get to this workout. For today you need space to run and a set of dumbbells.
Movements
The first movement is running. If you have access to a track that would be optimal. This is what I used today. If not figure out how far 200 m is and run there and back.
For deadlifts, start by 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 squats, the weight needs to be at your shoulders, you can even place the DBs on your shoulders. 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.
Workout of the Week
For Time:
- 400 m Run
- 21 DB Deadlifts
- 400 m Run
- 15 DB Squats
- 400 m Run
- 15 DB Deadlifts
- 400 m Run
- 12 DB Squats
- 400 m Run
- 9 DB Deadlifts
- 400 m Run
- 9 DB Squats
Scaling options for this workout would be to walk instead of run. You can also use lighter DBs for the squats and deadlifts. I have 20 lb DBs at my house so that is what I used.
I hope you all are taking this extra time to continue with your fitness journey. Our health is always an important aspect for us and that includes what we eat and how we move.
Don't forget to check out my article on 5 Best Items for your At-Home gym for under $50. Everything can be found on Amazon!!
And all of our Fitness programs are currently on sale!! Get 25% using code: COVID19 through the end of the month! Hope you enjoy this workout of the week.