Workout of the week 1/10/2021

Happy New Year everyone! I hope you had a great holiday this year and are already working on those New Year's resolutions. And today we are going to start the year with our first Workout of the Week for the New Year (I took last week off).

There are a lot of new and exciting things happening in my life in 2021. I have officially launched my Fitness and Nutrition coaching options (mainly Nutrition). I start my second Master's in Sports Science and Rehabilitation this week. And then this spring, we are moving back stateside and I couldn't be more excited.

But we can go over that some more later. For today's workout, you will need a set of dumbbells and some space. I typically use 20 lb. dumbbells.

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 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.

Then there are Push-ups. For these start in the plank position and go down so your chest touches the ground and then push all the way back up. Keep your back straight and try not to worm your way back up. 

And then we have a run. You can do this a number of different ways such as running around a track if it is accessible or measuring out 200 m and running there and back. If you are stuck inside and have a treadmill then you can even hope on there for a quarter-mile.

Workout of the Week

4 Rounds for Time:

• 21 DB Thrusters
• 15 Push-ups
• 400 m Run

Scaling options are to reduce the weight of the Dumbbells. For the push-ups, you can do the push up on your knees or against a bench or counter. You can also walk instead of a run if that is too difficult.

I hope you enjoyed this workout! Please let me know how you did in the comments!