Workout of the Week 2/7/2021

It is finally February but it seems even colder than January. At this point, I am thankful for my treadmill but at the same time, I hate it. But I will continue to use it especially since I am expecting even colder temperatures this week. So I am thinking more of an indoor setting for this Workout of the Week.

This month is a short month but there is still a lot I have to pack into such a short time frame. I have a few short goals for this month. And so far I have been doing a pretty good job of staying consistent. Time and schedule blocking has become very important to my day to day.

Including my workouts. And for this workout, we are going to need a kettlebell and some space.

Movements

First 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.

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. 

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. 

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, there are lunges. 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. If you are doing stationary, then bring your front foot back towards your back foot. 

Then there are KB swings. For these start standing over the KB with it between your legs that are shoulder-width apart. Pick it up, then bending your knees slightly swing the KB overhead using the strength from your legs and hips. The bottom of the KB should face the sky directly about your head before you bring it back down.

Workout of the Week

For Time:

• 25 Burpees
• 10 Push-ups
• 20 Sit-ups
• 30 Squats
• 40 Lunges
• 50 KB Swings
• 25 Burpees

Scaling options for the burpees would be to first not do the push-up. Another option would be to do the push-up against a box or bench. Scaling options for the push-ups would be to do them from your knees or agains a bench or box. Squats can be scaled by squatting down to a box. The KB swings can be scaled by reducing the weight or doing the swing to eye level instead of going overhead.

I hope you have a wonderful week!! And I hope you enjoyed this Workout of the Week.