Sara's Weekly Workout
It may be cold outside, but why not get active and ready for the warm weather ahead? Here is a workout designed by our health contributor, Sara, to help you stay fit and healthy this winter.
PART A: 15 kettle bell swings and 15 push ups (repeat three times)
Kettlebell swings:
KB 1 – Strong core brace, weight in the heels
KB2 – Squeeze glutes and swing the kettlebell just above eye height
Push ups:
PU1- Hands shoulder width apart, back long and straight, brace core and squeeze buts and quads
PU2- Drop chest down to elbow height, drive hands into the floor to push up
PART B: Start a stopwatch and see how long it takes you to accomplish the following workout: 700m row (rower machine), 30 air squats, 30 burpees, 20 air squats, 20 burpees.
Air Squats:
Squat 1- Weight back in the heels, chest up, abs braced
Squat 2- Butt drops back and down below knee height. Knees out and tracking over toes Drive feet into the floor and squeeze glutes on the way up.
Burpees:
B 1 – start with feet hip width apart
B1 – But back and down just above knees
B2 – Jump feet back– keep abs braced
B3 – Drop chest to floor
B4 – Brace core and push up
B5- Jump feet back into a squat
B6 – Jump up as high as you can, bent knee landing
Enjoy, and remember to warm up before and cool down and stretch after a workout!
Find out more about this author and the rest of the QF team here.
