Hanukkah Workout!
8 ROUNDS - FOR TIME
8 Squats
8 Russian KB Swings
8 American KB Swings
8 Lunges
8 Push Ups
8 Sit Ups
8 Hollow Rocks
8 Burpees
General Warm Up
3-5 min of Cardio of choice, followed by…
3 ROUNDS
5 World’s Greatest Stretch on Each Side
5 Slow Air Squats + 5 Feet-Together Squats
10 Sit ups
Specific Warm Up
This workout (and the Christmas one later in the week) have a million movements. When we have something like that, the warm up is easy: do 3-4 reps of each move, add weight if necessary, then rock and roll!
Workout of the Day
Hanukkah Workout!
8 ROUNDS - FOR TIME
8 Squats
8 Lunges
8 Push Ups
8 Sit Ups
8 Burpees
Workout Notes
Of all the years, this feels like a very important year to celebrate the Jewish community. The Jewish people of the world, and especially in this absolutely disgraceful moment that America is currently having, are in need of support. The VERY least we can do is pour some sweat and effort into a workout honoring the 8 nights of Hanukkah!
This workout is super simple. 8 Rounds of 8 movements, 8 reps of each. This means that you’ll end up doing 64 reps of each movement, so let that be your guide as to how you modify the movements, weights, or reps! As always, feel free to change the rounds or reps or both to suit the needs of your current fitness level.
Squat Modifications
Everyone should have a Squat they can pull off, even if it’s sitting down on the couch and standing back up! This is one movement that some may want to modify UP. These are written to be Air Squats, but if you think you can handle it, you can also add weight to it in the form of a Dumbbell Squat Variation. If you are feeling spicy, you can use the same kettlebell that you are about to swing for the next two movements. Then you can string them all together!
Kettlebell Swing Modifications
The idea with these two movements is to start with 8 swings to eye level and then crank it up to 8 swings overhead. However, if you are not comfortable going overhead, you can just do 16 reps to eye level. If you’d like to keep the idea of two different movements, you can do 8 Deadlifts + 8 Russian Swings. If you aren’t digging the swings at all, you can do 16 Deadlifts.
Lunge Modifications
The Lunge video covers many variations, both weighted and unweighted. If you want to, you can add some weight, maybe the weight from the swings even. That means if you are feeling REAL spicy, you can hold the same weight for the first 8 movements: Squats, RKBS, AKBS, and Lunges. Just remember how many reps are happening on those leggies! You can also change your lunges to Box Step Ups, Split Squats, or even Pistol Squats if you are looking to switch things up.
Push Up Modifications
These Push Ups can be of any style, but you can also change them to any pressing movement that fits for your body: Dips, Bench Press, Dumbbell Bench Press, Strict Press, or Floor Press.
Sit Up Modifications
The Sit Up is not for everyone! If you want to modify this one UP, you can change them to anything in the Toes to Bar video or the V-Up video. If your body shouldn’t be folding in half, try something from our Static Core Menu: Front Plank, Side Planks, Around the World Plank, Single Arm Plank, Plank Shoulder Taps.
Hollow Rock Modifications
This movement is tough! A plain old Hollow Hold is a great step down, but if that isn’t your jam, use the same options found above in the sit up section and make something that works for you!
Burpee Modifications
All of our usual rules apply! You can switch to Squat Thrusts, 8 Count Body Builders, or decrease the reps if these are tough for you. Always remember though, slow burpees are still burpees!
Cool Down
1-2min in the Bottom of the Squat
1-2min of Child’s Pose
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