Workout of the Week 10/16/22

We're back with another Workout of the Week. It's been a minute, I know. Ya'll I am so sorry that I have been MIA. But between moving halfway across the US, starting my internship, and everything else that has been going on. I just haven't been dedicating my time to my blog. And I have missed ya'll!! I am not going to promise anything this time, just tell you I am working on doing better. I will try to get these out again every week. As we get closer to the holidays, we all need a little extra push as it is.

This week's workout will be all dumbbell based and a full body burner for you. Starting back with some fun movements to get your heart rate up and those muscles pumping! So grab your dumbbells and your headphones to get ready for this workout. You may want an AbMat as well.

Movements

Sit-ups are first. 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. 

For deadlifts start by holding the weight at hip level and 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. 

Then there are the DB Snatches. For these, you start with one DB on the floor between your feet. Grab the DB with one hand, and keep your back straight and strong. Pull the DB straight up and overhead and lock your arm out at the top. You can catch it in the power position then stand up and bring the DB back down to the ground and switch arms. 

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. For the Single-Arm OH portion, you will hold one DB overhead with one arm while doing the Lunges. Switch arms halfway.

Next are DB swings. For these start standing over the DB with it between your legs that are shoulder-width apart. Pick it up, then bending your knees slightly swing the DB overhead using the strength from your legs and hips. The bottom of the DB should face the sky directly about your head before you bring it back down.

Workout of the Week

7 Rounds for Time:

• 10 Situps
• 20 DB Deadlifts
• 30 Single-Arm DB Snatches
• 40 Single-Arm DB OH Lunges
• 50 DB Swings

As a quick reminder, the 30 Single-Arm Snatches and 40 Single-Arm Lunges should be done split between the two arms so 15 and 20 for each arm respectively.

Chose your own weight that you will be able to do through all 7 rounds.

I hope you enjoy this workout. And don't forget to share your scores!!

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!!

If you need help with your nutrition please check out my Fitness & Nutrition Programs! I would love to help you with your nutrition needs!