Workout of the Week 1/15/23

Happy Sunday! It's time for the Workout of the Week!! Ya'll let me start off by saying I am sorry I didn't get a workout sent out last week. But at this point, I'm just tired. My due date was 1/12/23, so I am already past my due date and ready to pop. So I am falling a bit behind on my work.

With that being said, this Workout of the Week is in honor of MLK Jr Day. I'll be honest I found this workout on WodWell. So it is not one that I created. For this workout, you will need a set of kettlebells or dumbbells and a jump rope.

Movements

To start with the farmer's carry, I would measure out 100 m, so that you can walk down and back. You will start by standing up straight with a kettlebell or dumbbell in each hand. You will walk the 200 m keeping your chest up and posture as upright as possible.

Then there are Push-ups. For these start in the plank position and go down so your chest touches the ground lift your hands up briefly off the ground and then push all the way back up. Keep your back straight and try not to worm your way back up. 

For the goblet squats, you will hold the weight at chest level. 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. 

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.

Lastly, there are double unders. This is when the jump rope passes below your feet twice in one jump, hence the term double unders. 

Workout of the Week

“MARTIN LUTHER KING JR.”

For Time:

Buy-In: 200 m Farmer's Carry (2x50/35 lb)

Directly into, 4 Rounds of:

• 19 Hand Release Push-Ups
• 29 Goblet Squats (50/35 lb)
• 19 Burpees
• 68 Double-Unders

Buy-Out: Max Effort Wall Sit

Score this by the time it takes you to complete the 4 rounds.

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!!

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