Workout of the Week 12/6/2020

This has definitely been an exciting week and I am happy to be working on this Workout of the Week for you all. I have finally turned in my final Capstone paper for my Master's and I am feeling so relieved. Stress from this paper has definitely affected how much I have been writing on my blog.

I am very excited to be finishing my school work and to offer you all official nutrition programming soon!! This was my goal when I started school and I am so happy to be almost there. At this point, I am one exam away from my certification and two weeks away from graduating. And have I mentioned I am starting my second Masters in January in Sports Science and Rehabilitation.

But I will talk more about that later! Now it's time to get to work. For today's workout, you will need a set of dumbbells and at least a little bit of room to move around.

Movements

For squats, 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, is the push press. Start with your feet shoulder-width apart and the weights in the front rack position. Then slightly bend your knees keeping your back straight, then using your hips to stand up, pushing the weights overhead, and locking out your arms. Bring the weights back down to your shoulders. 

For deadlifts start by 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 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 backward. 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.

Workout of the Week

For Time:

• 80 DB Squats
• 60 DB Push Press
• 40 DB Deadlifts
• 20 Burpees

Scaling options would be to reduce the weight of the dumbbell. I typically use 20 lb. dumbbells. To scale the burpees you can skip the push up or do the push up against a wall or box.