Workout of the Week 12/4/22
It’s time for another Workout of the Week! These are designed to be at-home workouts to supplement what you are already doing. I still suggest having an actual program to follow.
I do offer online coaching. This would be a more in-depth plan, and I offer nutrition plans as well. For more info check out Prholific Fitness &Nutrition.
But back to today's workout! For today, no equipment is needed unless you want to make it more difficult than you could do with a set of dumbbells or kettlebells.
Movements
First 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, stand all the way up, and finish with a jump, clapping your hands over your head.
For the squats, 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.
Lastly, there are reverse lunges. With the lunges you start in a standing position and take a big step backward, letting your back knee touch the ground. Make sure the front knee doesn’t go over your toes and keep your back straight. Then bring your back foot back towards your front foot.
Workout of the Week
For time:
10-9-8-7-6-5-4-3-2-1
- Burpees
- Air Squats
- Reverse Lunges
Scaling options would be to do the burpees against a box or not to do the pushup. Air squats can be scaled to box squats, and reverse lunges can be to do a split squat.
To make the workout more difficult, add weights to the squats and reverse lunges.
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!!