Workout of the Week 4/19/2020
If you all are counting, like I am, this is the start of week 5 of staying at home and no gym workouts. So I decided to make this Workout of the Week a little spicy for you!!
I really miss the gym. Throwing down heavy weights after finishing a lift. I miss working on the rig, even practicing to get a pull-up. So today we are going to feel the burn.
For this workout, you will need a set of dumbbells, a hip circle, and bands. Plus the space to workout and a place to tie your bands to.
Movements
For the banded DB Squats, the hip circle will need to be placed slightly above the knee and the weights should be held in the form rack position. 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 banded Push-ups. For these start in the laying down on your stomach with a band going from one hand up over your back and down to the other hand. Then push up into the plank position against the bands and then go down so your chest touches the ground. Keep your back straight and try not to worm your way back up.
Next are banded rows. Find a place to secure your bands close to the chest level in the power position. Grab the band with both arms straight out in front of you keeping slight tension on the band. Then pull the bands back toward your chest keeping your elbows up and out. Slowly and controlled bring the band back out in front of you.
The devil press is a combination of a burpee and a ground to overhead movement. With the dumbbells in your hands, reach down and do a burpee, keeping your hands on the weights. As you go to stand, bring the dumbbells up and over your head. This can be do as a clean and jerk or snatch motion.
For the banded monster walks, place the hip circle around your legs slightly above your knees, with your feet shoulder-width apart keeping tension on the band bend your knees to the power position and step laterally maintaining the tension.
Lastly, using a band that goes from one foot up over your shoulders and down to the other food, start in the bent-over position. Keeping your back straight, stand up putting tension on the band. This should be slow and controlled.
Workout of the Week
4 Rounds For Quality
- 25 Banded DB Squats
- 10 Banded Push-ups
- 25 Banded Rows
- 10 DB Devil Press
- 25 m Banded Monster Walk
- 10 Banded Good Mornings
Scaling options would be to use a lighter band or reduce your weights. For the Squats you can scale but squatting down to a box or bench. Push-ups can be done on your knees or at an angle against a counter or box.
I hope you enjoyed this workout and don't forget to come back for more of our Workout of the Week posts each week. If you are looking for more of a challenge check out our Fitness programs.