Workout of the Week 10/4/2020
I know I have not been posting for a while, but I AM BACK!!! Life has definitely thrown me a few curveballs the last couple of months and with so much on my plate I had to make the decision to not work on my blog. But we are back with this Workout of the Week.
I will keep you all updated on what has kept me busy, but for now we will just focus on this workout. For today, you will need a set of dumbbells and I would recommend an abMat or yoga mat and your running shoes.
Movements
The first movement is running. Pretty self explainitory. What I would normally recommend is marking out 100 m and run to it and back or if you have a 200 m track or loop that works too. I personally just bought a brand new treadmill and I am going to try it out on there.
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.
Lastly, 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. For this, you can hold the DBs however you would like, on your shoulders, hanging down by your sides or for more challenging overhead.
Workout of the Week
10 Rounds for Time:
- 200 m Run
- 20 Sit-ups
- 20 DB lunges
Scaling options include walking or biking instead or running or rowing depending on what equipment is available. Lunges can be scaled by doing step ups instead or reducing the weight of the dumbbells.
For this particular workout, I personally will use 15 lb. dumbbells (it's been almost 2 months of no workouts for me). But please feel free to use which ever weight you are comfortable with.
As always, I hope you enjoyed this workout and please let me know how you did!!