Workout of the Week 1/30/2022

January is almost over, and it is time for another Workout of the Week. This one is a bit late as well, but I took the booster shot of the vaccine, so I was a bit out of it. But it is still a great workout that you can enjoy. I actually designed this one so you can do it with the whole family! It's great for your young kids looking to improve their health and fitness. As we all know, we need to make sure our kids know how to stay healthy as well.

I realize that I have a slight advantage with my educational background, however, I make it a priority to teach my son how to be healthy. This includes eating good foods and working out. Even though he is only 6 he has already learned that calories are energy. That is how it is being taught to him. Calories aren't bad or good they are just energy. I want him to have a healthy relationship with both food and exercise. But I still want it all to be fun.

So let's get this fun started. For this workout, you will just be using your body. I would suggest an abMat though.

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. 

Next, there are lunges. With the lunges you start in a standing position and take a big step forward, letting your back knee touch the ground. Make sure the front knee doesn’t go over your toes and keep your back straight. If you are doing walking lunges stand up, bringing your back foot to the front foot. If you are doing stationary, then bring your front foot back towards your back foot. 

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 backward. 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.

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. 

Workout of the Week

5 Rounds for Time

• 5 Push-ups
• 20 Walking Lunges
• 5 Burpees
• 20 Sit-ups

Scaling options would be to do push-ups from the knee or against a counter or wall. You can scale the walking lunges by doing them stationary and holding on to something for support. The burpees can be scaled by either not doing the push-up or doing the pushup against a box or wall.

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!!