Sumo Thrusters, Inch Worms, and RDL’s

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I may not do a lot of things right as a parent, but I do my best to show my children the importance of exercise.  I don’t ever make my kids do any particular exercises, but they have to be outside playing when mom and dad are working out in the garage gym.  Most days the boys ride around on their bikes, run around in the front yard, or play around with the workout equipment. Our kids have just learned that when we get home from work and school that most days we are going to exercise. Some days Brett will make up some mini wods and do them along side us.  His favorite exercises are burpees, push-ups, handstand holds, and pull-ups on the barbell when it’s on the squat rack.  You may not feel like what your doing is making much of an impact, but it is.  Just like all things in life, your children will pickup on your fitness habits.  Do your best to include them when you can and teach them to have fun with it!    This is so true.SFMWeeklyWorkoutLogo

Weekly Workout:

5 Rounds for time of:

10 Inch Worm Shoulder Taps

20 Sumo Thrusters

20 Single Leg RDL’s (Romanian Dead Lifts)

Workouts posted every week you can do at home. There are always picture or video demos of all the exercises!

Inch Worms Shoulder Taps- start in a standing position, bend over, both hands on the ground, begin walking your hands out until you reach the push-up position. Simply touch each hand to the opposite shoulder 1 at a time to complete 2 total taps.  Then walk your hands back to your feet and stand upright again.  That is one repetition, complete 10 total.
Workouts posted every week you can do at home. There are always picture or video demos of all the exercises!

Sumo Thruster- this is the same as a thruster only your feet should be wider than shoulder width.  Begin with the dumbbells resting on the shoulders and back straight.  Squat down until your hip crease is below knee crease and explode up pushing your dumbbells to the ceiling.  Repeat 2o times.

Workouts posted every week you can do at home. There are always picture or video demos of all the exercises!

Single Leg RDL’s (Romanian Dead Lifts)- Begin with your dumbbell in one hand, the other resting on your hip.  The leg on the same side as the dumbbell bends slightly while you bend over and opposite leg raises in the back. Return to standing position, repeat for a total of 10 each leg.  Concentrate while doing these, they can be difficult!

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Equipment Needed:

  • Keep track of your time using a watch or a Timer.  (We frequently use the MYWOD app and recommend it to our readers.  You can keep track of your workouts, they’ve got How To videos, and of course the app has great timers.)
    • Dumbbell -I used 2-10 pound dumbbells for this workout

Modification Options:

  • Be sure to modify this at home workout to your ability level.  If you want to add more intensity to this workout you can swap out the shoulder taps for a push-up and even increase the weight of the dumbbells.  This workout is for time, meaning you want minimal rest between exercises so your heart rate stays consistent.

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Did you catch last week’s At Home Crossfit Workout: Jump Rope, Squats, and Step UpsCrossFit workouts for women (even pregnant mamas) from

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  1. my 9-year old daughter asked me the other day why I always “look like I’m trying to sit on an invisible chair” when I’m picking up the living room 🙂 “Mommy is leveraging her time and lifting her booty while cleaning up your brothers’ toys” They’re always watching aren’t they!?