Workout of the Week 11/16/2020

Sorry, it has been a few weeks, but I have been out with an injury but I am finally back with this Workout of the Week.  If you have been following me on social media you will have seen that I smashed two of my fingers while trying to set up my at-home gym. We now have a treadmill set up and an entire room dedicated to a gym versus just having stuff randomly throughout the house.

So needless to say this week we will be focusing mainly on the lower body since I still can’t do a lot with my right hand alone. Again motion is definitely going to be my medicine like it was for rehabbing my back. I am also wrapping up my final semester on my Masters in Nutrition so hopefully, that will free up some of my time to start posting again.

But for this week we will just need someplace to run (treadmill or outside) and a Kettlebell. I would also suggest an Ab Mat but they aren’t required.

Movements

Start with a run. You can do these several different ways, find a track or have a pre-routed mile, or plan out a half-mile route and run there and back.

For deadlifts start with 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. 

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. 

Then go run again!

Workout of the Week

For Time:

• 1 Mile run
• 4 RDS OF:
  • 50 KB DL
  • 30 Sit ups
• 1 Mile Run

Scaling options would be walking instead of running, and reducing the weight of your KB. I use a 25 lb. KB for most of my workouts.

I hope you all enjoyed this workout. Please feel free to share your thoughts and results