Workout of the Week 2/21/22

Since I seem to be struggling to put out the Workout of the Week on Sunday, I will now be posting it on Mondays. I think that will be easier for me. With a young, sports-loving son, my weekends are pretty busy. He had a soccer game on Saturday but wanted to go out and practice with me on Sunday, so we did spend a good amount of our time outdoors. It is a good thing the weather was cooperating.

As our son gets older, we are finding it more enjoyable to work out with him. He has been known to get on our treadmill or lift weights with his dad. One day, I even had him do burpees and wall sits while I was exercising. He is still learning movement patterns, but I think now is the best time for him to learn them. As a kid grows, movement patterns are important to learn and master. It crosses over to his actual sports, whichever ones he decides to do.

At this point, I just love that he enjoys it and understands that eating healthy goes with his performance. This is something everyone needs to learn and I am starting off strong with my son.

Now time for the workout of the week. This week you will need a KB and some space. We actually have an adjustable KB.

Movements

First, start by running. I would suggest either going to a track or mapping out 200 m and running there and back.

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 bend 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.

For deadlifts start by 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. 

Start with your feet wider than shoulder-width apart and hold the weight at chest height. 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

17 Min. AMRAP

• 400 m Run
• 15 KB Swings
• 10 KB DL
• 5 Sumo Goblet Squats

Scaling options would be to turn the run into a walk or a bike. The KB weight can be scaled to a lower weight and the KB swing can be scaled by only swinging to eye level.

I hope you 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!!