Workout of the Week 10/11/2020
Last week, I promised you that I was back and I meant it. We are back with another Workout of the Week! I know I am taking baby steps with getting this blog back up and running but we will get back to where we were.
Needless to say it is a holiday weekend for me and I have been busy spending a great weekend with my family. And it seems like we are about to run into the second wave of COVID here in Germany. I am preparing to start working from home again. I haven't really been to a gym in some time but I am in the process of building an actual at home gym and not just a small collection of workout equipment.
But I will show you more about that soon! Now it is time for the workout. For today you will need a KB and a hip circle or band.
Movements
First, we have banded squats. Place the bands, slightly above your knees. 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 are KB swings. For these start standing over the KB with it between your legs that are shoulder-width apart. Pick it up, then bending your knees slightly swing the KB overhead using the strength from your legs and hips. The bottom of the KB should face the sky directly about your head before you bring it back down.
Then there are the KB Snatches. For these, you start with one KB on the floor between your feet. Grab the KB with one hand, keep your back straight and strong. Pull the KB 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.
Lastly, we have banded hip thrusts. For this, you will lay down on the floor with your knees bent. Make sure the band is again slightly above the knee. Then using your legs and glute muscles thrust your hips up off the floor keeping your knees slightly separated and try to make your body a flat line from your knees to your shoulders. Hold it for a 5 count and then bring your hips back down.
Workout of the Week
4 Rounds For Time:
- 25 Banded Squats
- 25 KB Swings
- 25 KB Snatches
- 25 Banded Hip Thrusts
Scaling options would be use a lighter kettlebell for those movements and to go without the band on the banded movements. You can also scale down the KB swings by not swinging to full over head height and instead to eye level. We also can scale it by reducing the rounds.
Well I hope you all enjoy this workout and I will see you all next week!! Don't forget to leave a comment or like this post!