Workout of the Week 5/9/2021
I am back!! I know it has been a while since I have shared a Workout of the Week with you all, but a move from Germany to the US has kept me rather busy. Add in my Master's classwork and starting a new job. Things have been a bit crazy around here. But I am ready to start getting this thing rolling once again! Also Happy Mother's Day to all the Mom's out there!!!
So my household goods were delivered this week which means I finally have all my workout gear again. I have just been periodically running but nothing too crazy. With still only one vehicle it has made others options limited. So for today we are going to go ahead and kick this one off strong! As in strong woman style (or man) with some weights
For today's workout, you will need a Kettlebell or two and a jump rope. I have recently purchased the adjustable KB so I can easily use different weights as needed. I highly recommend it and we are actually going to purchase a second one.
SideNote: it adjusts in weight from 8 lbs. to 40 lbs. which is perfect for me. I may still purchase a heavier one but that would be for later.
Movements
So we will start with Turkish get-ups. Start by laying down on your back with one extended arm holding a kettlebell or equivalent weight. Lift the weight-bearing leg's knee to put the foot flat on the floor. This is where you will begin each rep. Push and roll up into a sitting position with the raised leg and free arm, relying on the free arm and helping to push the weight straight up and keep it stable. Keeping an eye on the weight during the workout is usually beneficial. Lift your legs into a high bridge position, then put your straight leg under and behind you into a lunge position with that knee on the floor, keeping yourself upright and off the support arm. Get out of the lunge and into a standing stance, keeping the weight stabilized overhead with a straight arm. Return to the starting point by raising the hips high into the bridge and reversing the motion.
Repeat for both sides.
Next 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.
Lastly, there are double unders. This is when the jump rope passes below your feet twice in one jump, hence the term double unders.
Workout of the Week
4 Rounds
- 12 Right hand Turkish get ups
- 12 Left hand Turkish get ups
- 20 KB Swings
- 50 DUs
I didn't designate this for time or quality for a specific reason. While I want you to focus and move through the Turkish get ups at a decent pace, I don't want you to forget form and the purpose of the movement is to control your body. At the same time I don't want you taking huge breaks in between the KB swings and DUs. You are to move like it is for time on these movements.
Scaling options would simply to reduce the weight for the KB for the Turkish get ups and the KB swings. The other scaling option for KB swings is to do Russian KB Swings and only swing the KB to eye level. Double unders can be scaled by doing singles, but if you are working on DUs I would suggest doing them since this isn't for time.
As always I hope you enjoyed this workout!
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!!