Workout of the Week 5/23/21
It was a beautiful HOT weekend here in South Carolina so this Workout of the Week will hopefully keep you inside if you have the space to do it. Otherwise, I hope it isn't as hot where you are unless you are like me and you love the heat! My husband thinks I am crazy, but I don't really like being cold and I can withstand the heat better than being cold.
I feel like I am finally getting back into a routine but I am still adjusting. Finally got my vehicle last week and we are still awaiting some of our HHG to be put back together and I still have things in boxes, but we are making progress. So I will be getting back into a normal workout routine and then back into a normal routine to post workouts for you all and other blog posts on health, nutrition, and just being a mom.
But we can go ahead and get started on today's workout. For this workout, you will need a kettlebell and I would suggest an abMat and potentially a yoga mat. I have rubber floors in my gym so I don't use the yoga mat.
Movements
Sit-ups are first. 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.
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.
Start with your feet shoulder width apart holding your weight in the front rack position (in front of your chest). 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.
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.
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 backwards. 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
10 Rounds for Time
- 10 Sit-ups
- 8 KB Swings
- 6 Goblet squats
- 4 Push-ups
- 2 Burpees
Scaling options would be to reduce the weight for the KB Swings and Goblet squats. If you want to do one heavier than the other one then I would suggest the adjustable KB. Push-ups can be scaled by doing them from your knees or doing them against a box or counter. The burpees can be scaled by either removing the push-up portion or doing it against a box or counter.
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!!