Hi Wright Athletes!
I hope everyone is having a great week and enjoying this abundance of snow! My name is Taylor Smith and I’m excited to share my FIRST ever Workout of the Week. This week’s WOW focuses on a workout that is perfect for at home. The workout just requires two kettle bells or dumbbells and little space.
We’ve passed the middle of winter, which means the days are starting to get longer. I know we’re all trying to squeeze every last bit out of the day. I like to have a few quick workouts I can easily accomplish on days that I don’t have enough time to make it to the gym. I wanted to do whole body workout and spend a little bit of time hitting the major muscle group. First, we’re working our glutes, thighs, quads, and hamstrings. We use our legs EVERYDAY, can you think of a winter sport where we don’t? Strengthening these muscles will make your time in the mountains that much better. Next, we’re doing our upper body, we’re going to work your deltoids, trapezius, triceps, shoulders, and pecs!
Your legs can’t do it alone! Third, we have our core. We’re going to work it all, so obliques and abdominals get ready! To wrap it all up we have a little Jane Fonda at the end to really target the Glute Medius .
This full body workout is sure to get you sweaty and your blood pumping for the rest of the day! We’ll start with a warm up to get your arms, core, and legs moving and blood flowing.
After the warm-up well move into a Tabata with 20 seconds of hard work and 10 seconds of rest. Complete 6 rounds before moving onto the next 
set of exercises, really try and earn your rest here!
- Starting with alternating lunges make sure your knees are staying at a 90-degree angle and that you’re pushing up and out of the lunge withyour toe and not the top of your foot. Lunges are an excellent exercise targeting your glutes, hamstrings, thighs, and quadriceps, all muscles you will use skiing or touring this weekend!
- For the mountain climbers start in a push up position, nice flat back with a tight core (suck your belly button into your spine to make your core nice and tight!) pull your right knee into your chest then quickly switch and pull your left knee to chest continue as fast as you can for 20 seconds!
- Then we end with jump squats, again using your quadriceps, hamstrings and, glutes! Start by doing a regular squat, then engage your core and explosively jump up. Try and land quietly (requires a little more control) back in a squat position and repeat.
The next set will focus on your upper body; you’ll complete 6 rounds. Move through each exercise at a moderate pace to keep your heart rate up.
- First, we have burpees with a push up, make sure your keeping your core engaged a on your push up not allowing your back to sag and
really exploding with your jump. - Then we move into swings. You can do these with a kettle bell or dumbbell, if you’re using a dumbbell hold it in a lateral position by the “head”. Make sure your back is nice and flat and you’re fully extending with your hips while squeezing your glutes.
- Shoulder presses are our last exercise in this round. Make sure your feet are hip width apart, your core is nice and tight, and your back is not arching. Start dumbbells at ear level and push up until dumbbells lightly touch. It helps me to focus on my breathing, deep breath in before I push the dumbbells above my head, release my breath at the top and inhale while I lower the dumbbells back to ear level. Repeat.
Now it’s time to get to our core! I wanted to try and hit all muscles in your core.
- Starting with up with a twist. Start in a sit up position with your feet lifted up off the ground. Come up and twist to the left while bringing your knees towards your chest. Then come back down and up and twist to the right. If this hurts your lower back you can put your feet on the floor.
- Next, we have a plank walk up. Get your self in a plank position back flat contract your abs to stabilize your core. Once you’re in position put your left hand on the floor then your right and push your body in to an “up” position. Then alternate to right first.
- EOs are next. Lay on your back with your knees up then you’re going to lift your butt to the right and follow with your upper body to keep your lower body in line. Do five this direction then go to the left.
- We are going to end with weighted sit-ups. Using one of your dumbbells or kettle bells get into a sit up position holding weight above you come into a sit up position bringing your head through both of your arms.
Last but not least two rounds of Jane Fonda!
I hope you all enjoy my WOW, I’m looking forward to seeing you in one of my classes.
Warm up
3 rounds
10 push-ups
10 sit-ups
10 squats
6 round Tabta (20 seconds of work 10 seconds of rest)
Alternating lunges
Mountain climbers
Jump squats
6 rounds
6 Burpees with a push up
10 swings
10 Shoulder press
5 rounds
10 up with a twist
10 Plank walk-ups
10 eos (5 each direction)
10 weighted sit-ups
2 rounds 30 second Jane Fonda
