Workout of the Week 1/31/2021
Well, January has come to a close and let me tell you I am already tired of all this snow. I just want some sunshine and to be able to be outside for more than a few minutes. Because of the snow, I changed up this Workout of the Week compared to what I had originally planned.
Tomorrow starts a new month with new goals. Not all goals need to be fitness related either. While I do have some fitness goals for the month, mainly to build strength and flexibility back up in my hand, I also have other goals. School is going well and I want to continue that but I am also working on downsizing and getting my house ready for our move. So cleaning and organizing will be high on my agenda.
But anyway let's get into this workout. For today's workout, you will need a set of Dumbbells or two kettlebells and some space.
Movements
So our first movement isn't necessarily new, its just changed a bit. It is a 50 m overhead walking lunge with two dumbbells. The DBs will be held straight up directly over head, using your shoulders and core to stabilize them. With the lunges you start in a standing position and take a big step forward, letting your back knee touch the ground. Make sure the front knee doesn’t go over your toes and keep your back straight. If you are doing walking lunges stand up bringing your back foot to the front foot.
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. There are a few different ways to approach this with 2 DBs. The weights can be inside your legs or outside whichever is more comfortable.
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
15 Min AMRAP
- 50 m 2 DB OHWL
- 50 2 DB DL
- 20 Burpees
Scaling options would be to first lower the weight. Traditionally I would use 20 lb. DBs, however with my current grip strength I am doing a lower weight. If the overhead position is too uncomfortable, try one DB and alternate arms half way through. Or you could do front rack lunges and hold the weights at your shoulders. The burpees can be scaled by doing them without the push-up portion or doing the push-up against a box or bench.
I hope you enjoy this workout it definitely will work your whole body and get your heart rate up. Don't forget to check back each week for new workouts. Follow me on Instagram and Facebook.
And if you are looking for a bigger challenge, check out the 28 Day Kick-Start which is a great program to start your at-home fitness journey!!