Workout of the Week 3/3/19
Good morning everyone! Today's Workout of the Week is brought to while I am on vacation in Indiana! I love coming home to visit my family but I still like to workout.
And it is freezing here, literally. So today is a workout designed to be done inside to keep warm. You will just need some space and a kettle-bell. Because I am on vacation this is designed to be a quick workout to get your blood flowing and your body moving.
Movements
For The kettle-bell swings You should start with the kettle-bell in between your legs almost directly under you. Squat down to the power position, and then using your legs and hips swing the kettle-bell up until its directly overhead. If you have a shoulder problem then bring it to eye level.
Then we have goblet squats, using the KB or DB squat fully below parallel before standing all the way back up, holding the weight in the front by your chest.
Next our burpees, one of ourfavorite cardio movements. For this you will start in a standing position, thebring your hands down to the ground as you jump your feet backwards. This willput you in the plank position, from here do a push-up chest touches the groundand then jump your feet back up to your hands and stand all the way up. As youdo this jump with your hands over your head. That is one rep.
Sit-ups are next in line. The sit-ups are pretty easy. Start lying down and sit up so that your shoulders go past our hip crease. I recommend having you legs in the butterfly position to help fully activate your abs.
With the lunges you need to makesure that your back knee touches the ground and the front knee does not go pastyour toes. Try to take a big stride when you do this to help prevent your kneefrom going past your toes.
After that is the mountainclimbers, for these start in the push-up position and bring your knee uptowards your elbows one at a time. Each side is counted at one rep.
Workout of the Week
2 Rounds for Time
- 20 KB Swings
- 30 Goblet Squats
- 40 Burpees
- 20 Sit-ups
- 30 Lunges
- 40 Mountain Climbers
For scaling options, the first would be to scale the weight on all the options using the kettle-bell. Next would be for the KB swings to only swing to eye level. The goblet squats could be scaled by squatting down to an object. Burpees can be scaled by not doing the push-up or doing it on a plyo-box.
I hope you all enjoy the 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!!