Workout of the Week 12/11/22
And we're back!! It's time for another Workout of the Week and I am getting back into the swing of things again!! Finals are this week for my Master's, and I graduate next weekend!! Woohoo!! I will have more time for my website and online training until I have the baby. Then we may go on a short break again, but we shall see. I am hoping to plan ahead for my maternity leave so that you guys don't have to go without again.
But anyway, we are back at it this week with a fun workout. And by fun I mean Burpees!!! All the Burpees!! Ok so just because I can't do them right now doesn't mean that I am enjoying torturing you with them. Well, maybe a little bit anyways.
For this week's workout you will just need your body, and potentially an ab mat or pilates mat.
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 backwards. 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.
Next is a curtsy squat, which is a new movement for us here. A curtsy squat is a squat variation that emphasizes the glutes and inner thighs. It takes its name from the formal greeting known as the curtsy, in which you bow your head and kneel. In this exercise, you lower your body toward the floor while squatting normally with both knees bent. Instead of standing back up, drop yourself into a curtsy position on one leg by stepping it diagonally behind your body.
Sit-ups are next. 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 ab Mat under your back to help.
Workout of the Week
15 Minute AMRAP
- 30 Burpees
- 20 Curtsy Squats
- 10 Situps
Scaling options for the burpee would be to remove the pushup portion or to do the pushup against a bench or box. Scaling the curtsy squat would be to do just regular squats.
The goal is to get as many good reps as you can in the 15 minutes. Don't forget to let us know your score!
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!