Workout of the Week 7/7/19
Happy Sunday everyone! I hope you all had a great 4th of July and are ready to get a good Workout of the Week in! I hope that you definitely get a good sweat in!
Keep in mind that the goal is to always stay moving. Depending on your fitness level will depend on how quickly you move through this workout. You shouldn't be completely winded but the better you can control and maintain your heart rate the quicker you will move.
For this workout, you will need your jump rope, and a KB, as well as something to jump on. I suggest a plyobox. Click the links for the ones I've gotten off of Amazon.
Movements
First, there are double unders. This is when the jump rope passes below your feet twice in one jump, hence the term double unders. This is done for speed.
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 bending 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.
Start with your feet shoulder-width apart holding the KB at your chest. 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 box jumps. 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 jump up onto the top of the box, making sure you stand to full height on top of the box.
Workout of the Week
For Time:
- 100 DUs
- 75 KB Swings
- 100 DUs
- 50 Goblet Squats
- 100 DUs
- 25 Burpee Box Jumps
- 100 DUs
Scaling options will first be to scale the double under to singles at which case you will double the amount. Instead of 100 DUs you will do 200 singles. The next option would be to scale the weight of the KB. I use a 25lb KB at my house.
For the Burpee box jumps you have a few options. The first would be to scale the burpees. You can scale by eliminating the push up or doing it to the box. Next would be to step up on the box versus jumping and lastly would be to get a smaller box to use. I use 20in.
Be sure to check back every week!!
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!!