10 Rounds

10 Goblet Squat + Press Overhead
10 Step Ups (Alternating)

Idea Weight for Men: 30-50# DB/KB - OR - Set of Lighter Dumbbells

Idea Weight for Women: 12-25# DB/KB - OR - Set of Lighter Dumbbells

Score: Total Time

Goal: Under 15 Min

For this workout you will choose a weight and a height for the step up that will allow you to move safely, with no pain, and consistently.  Of course it is fine if you need to make small breaks to put the weight down etc, but in general you shouldn't need more than 2 sets per round.

For the Goblet Squat + Overhead Press (ok ok it's a thruster).  You will hold the KB or DB at the chest.  Feet should be shoulder width apart heels down.  Chest is lifted, belly tight.  Reach the butt back and down and drive the knees out.  Keep the chest lifted and avoid any rounding of the back or collapsing.  Ideally you will get the butt lower than the knees at the bottom.  Stand up by driving through the heels.  Then - keeping your belly tight - move your face back and press the weight over your head.  Finish locked out with the biceps by the ears at the top!

For the step ups - find a height that challenges you - but allows you to feel good stepping up AND down.  Step with your WHOLE foot on the box.  Make sure the knee doesn't collapse in when you step up.  Stand all of the way up on the box.  You will alternate feet with each step, so for each set of 10 you end up doing 5 per side.

MIranda Alcaraz2019week7