Workout of the Week 2/14/2021
Happy Valentine's Day everyone! I hope you have a great day celebrating with the ones that you love as best as you can with COVID restrictions. With that being said you can always still fit in a Workout of the Week or do it on Monday, I am ok with that too.
I am fortunate enough that my significant other, my hubby, my valentine, loves to workout just as much, if not more than I do. My son is also starting to get in on the family workouts, although it is a bit harder to do at home inside because of space and the type of equipment we have. But let me tell you, we get him outside or on a track or even in a gym and he is just as enthusiastic about working out as we are.
For this workout, you will need a set of dumbbells and some space. Ideally, you would want to have a few different sets for this workout, but I understand not everyone has that available to them. We got this year the adjustable dumbbells which make transitioning for this workout really easy.
Movements
For the first movement, it is just running so go run using whatever you have to guide you. The 800 m is a half a mile so if you are on the treadmill or using a watch to track that is how far you would need to run.
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 the seated dumbbell press, you will sit with your feet straight out in front of you holding the DBs at your shoulders. You will then push the weights overhead and lock out your arms. And then bring the weights back down to your shoulders.
Then 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.
Workout of the Week
3 Rounds for Time:
- 800 m Run
- 20 Bentover DB Rows
- 15 Seated DB Press
- 10 DB Thrusters
For scaling options you can walk instead of run, also please note that you can do this inside on a treadmill if weather doesn't permit you to be outdoors. For the Bent-over DB rows, DB Press and thrusters the first thing I would suggest fro scaling would be to adjust the weight that you are using.
I hope you all enjoy this workout and don't forget to come back each week for more!
And if you are looking for a bigger challenge, check out our Fitness Programs you can purchase!! The 28 Day Kick-Start is a great program to start your at-home fitness journey!!