Workout of the Week 11/29/2020

Well, Thanksgiving is over and it's time for another Workout of the week. I can honestly say I am stuffed and ate really well this weekend, and we still have leftovers! It was a much smaller affair than what I am used to, however, we still had a great day. Spending the holidays overseas and away from family never gets easier but we have learned to celebrate with friends.

This workout should help get you moving again after the craziness of the holidays. It gets you moving and is a full-body workout. For today's workout, you will need some space, a plyobox and a set of Dumbbells. I use 20 lb. dumbbells for most of my workouts.

Movements

First, we have Dumbbell Thrusters. Thrusters are a compound movement that combines squats with a push press. Start with the DBs at your shoulders, then you squat down making sure your hip crease is below your knee crease. Then as you stand up thrust the DBs up overhead in a push press movement. Bring the DBs back to your shoulders to start again.

Next are burpees, one of our favorite cardio movements. For this you will start in a standing position, then bring your hands down to the ground near your feet as you jump your feet backwards. This will put you in a plank position, from here do a push-up making sure that your chest touches the ground. Then you will jump your feet back up to your hands and then stand all the way up and finish with a jump clapping your hands over your head.

Next is the new movement, Dumbbell Row. For this movement you will start slightly bent over at the hips. You will have the dumbbells in your hands extended down towards the floor, but not as far as a deadlift. Then you will bring the weights up toward your chest, making sure to keep your elbows back and out, pinching your shoulder blades together in the back. Then bring the weights back to the starting position. 

For box jumps, start with both feet on the floor facing the box shoulder-width apart. Jump up on to the plyo-box, jumping off of both feet at the same time and landing on both feet. Then, make sure to stand all the way up at the top of the box. You can step down or jump down before going again. 

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. 

Next are mountain climbers. Start in the pushup position then bring one knee up to your chest lightly tapping the floor then bringing it back to pushup position. Then do the next leg. That counts as one rep. 

Workout of the Week

15 Min AMRAP

• 10 DB Thrusters
• 10 Burpees
• 15 DB Rows
• 15 Box Jumps
• 20 DB Deadlifts
• 20 Mountain Climbers

Scaling options would be first to reduce the weight of the dumbbells you use. The burpees can be scaled by not doing the push-up or doing the push up against the plyobox.