Workout of the Week 1/2/22

Well, I am back with another Workout of the Week. It’s the first workout of the New Year and I promise to be more consistent this year. I have less going on personally (for now) and my goals for the new year are to work on my health and fitness.

I neglected myself physically last year, well to be honest the last couple of years, and focused on other areas of my life. But 2022 is the year I get my health and fitness back on track.

I’m not calling it a weight loss journey more like a fitness journey because it’s not all about the number on the scale it’s about how I feel.

So with that being said let’s kick off the new year with a new workout. For today's workout, you will need some space and a set of dumbbells. I use these adjustable dumbbells. Or a KB could work as well.

Movements

First, 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. 

For DB Squats, start with your feet shoulder-width apart holding the weight however you feel comfortable. 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. 

For deadlifts start while holding the weight at hip level standing up straight. Then you will lower the weights to the ground, making sure to keep a straight and strong back position, slightly bending the legs. Once you touch the ground, stand back up, keeping the weights close to the body. 

For the bird dogs, you will start on your hands and your knees. You will pick up one hand and the opposite knee. Bring your elbow and knee towards the center of your body and then straighten them out while keeping balance. This should be slow and controlled. Then switch arms and legs. Here is a good video example.

Workout of the Week

22 Minute AMRAP

• 2 Push-ups
• 4 DB Squats
• 6 DB Deadlifts
• 8 Bird Dogs
• 10 Sit Ups

Scaling options would be to do push-ups from your knees or against a wall or counter. The Squats can be done to a chair or box for assistance or the weight could be lowered. Deadlifts can be done with a rubber band instead of weights. Bird dogs could be done without the arms and knees coming together in the center, instead just bring them back down to the floor for balance.

I hope you all enjoy 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!!