Workout of the Week 2/13/22
It’s Super Bowl Sunday!! But we still have to get this workout of the week in. I’m all about enjoying the weekend, but I still, need to get my fitness in.
Life requires balance. That includes fun times and health and wellness. I say wellness because your health is more than eating right and working out. It’s mental as well as physical. There are so many ways to improve your wellness. Sometimes it’s just spending time with family.
It’s up to you to decide what actions will improve your wellness. In the meantime, I will keep providing new workouts like today. For this workout, you will need a set of dumbbells.
Movements
The first movement is running. If you are inside a treadmill will work, if you are outside, I would measure 100 m out and run down and back.
Then we have Dumbbell Thrusters. Thrusters are a compound movement that combines squats with a push press. Start with the DBs at your shoulders, then squat down making sure your hip crease is below your knee crease. Then as you stand up, thrust the DBs up overhead in a push press movement. Bring the DBs back to your shoulders to start again.
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
4 Rounds for time:
- 200 m Run
- 13 DB Thrusters
- 20 Burpees
- 22 Sit-ups
Scaling options would be to row or walk for the run. I would lower the weight of the DB thrusters to make the quantity manageable. Burpees can be scaled to not include the push-up or the push-up to be done against a bench or wall.
I hope you enjoy this workout and enjoyed the Super Bowl with family and friends!
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!!