Workout of the Week 6/6/2021
It's that time of the week again! Another Workout of the Week for you guys to try out. Don't forget you can go back and find older ones going back almost three years. These are great for anyone looking for at-home workouts with limited equipment and some even offer no equipment needed. Like today's will not need any equipment.
So I signed up for another half-marathon!! Granted it is not until November but considering I have gained some weight and not been consistent since the beginning of the year if not longer due to COVID and moving, I am going to have to start training NOW. I am excited about it though since I haven't done a race since before we moved to Germany and I miss the competition. Not with others but with myself. I would love to beat my last time, but at this rate I have a lot of work to do!
And doing these Workouts of the Weeks will definitely help! So as I said before you don't need to have any equipment for this workout but if you wanted an ab-mat or yoga mat you are welcome to use them.
Movements
Start with running. You can do this on a track or find a route that is either a 200 m and run down and back.
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.
Workout of the Week
20 Min AMRAP
- 400 m Run
- 5 Push-ups
- 10 Sit-ups
- 15 Air Squats
Scaling options would be to do the sit-ups from your knees or against a bench or counter. Air squats can be scaled by squatting to a box or bench.
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!!