Before you light the candles, spin the dreidel and eat all the latkes, celebrate the Festival of Lights with the Third Annual Hanukkah WOD: 8 reps of 8 moves, 8 times!
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It’s that time of year again, my friends! Hanukkah! I’ve been coming up with fun (and crazy sweaty) Hanukkah-inspired workouts for the past few years, and this year is no different. Like with year one and year two, this workout includes 8 rounds. Each round consists of 8 moves which you’ll do 8 reps of. Do you get the theme here?
Ready, set, light it up!
HOW TO DO THE MOVES:
Box Jumps: Stand in front of a box or step. Bend at the knees and jump up, landing with both feet on the box/step. Extend your knees, so that you are fully standing before hopping or stepping back down. Repeat for a totally of 8 reps. To modify, use a lower box/step or step up instead of jumping. If a box or step isn’t available to you, do squat jumps instead.
Wall Walks: Lay on your stomach in front of a wall so that your feet are touching the wall. Push up to a plank position. With the core engaged, walk your feet up the wall and your hands and chest closer to the wall. The goal is to get into a handstand position as parallel to the wall as possible, but only go as far as you are comfortable. Hold for a second. Slowly walk the hands back out and feet back down the wall. Return to start and repeat.
V-Ups: Lay on the floor with legs extended out in front of you and arms extended on the floor overhead. Keep your feet together and your legs straight as you lift the legs up and raise the upper body, reaching for the toes with your hands and creating a “V” shape with your body. Keep the core engaged at all times. If this is too difficult, you can bend at the knees.
Squat-Side-Leg-Raises: Stand with feet about hip width apart, feet turned slightly out. Send your hips back and drop down into a squat as low as you can go, keeping your torso upright and knees pointed out. You don’t have to stop at 90 degrees if you have the mobility to drop down further. Stand back up and raise your right leg straight out to the side. Return to starting position, squat back down, and as you stand back up, raise the left leg straight out to the side. Repeat 4x per side.
Superman Planks: Start in a plank position, hands under the shoulders, back straight and core engaged. Maintain your balance as you lift your right arm off the ground, holding it straight out in front of you, and your left leg off the ground, holding it straight back behind you. Keep the core engaged, back flat and hips square to the ground. Hold for five seconds. Return to a plank position and repeat with the opposite arm and leg. Complete 4 reps per side.
Walking Lunges: Start standing with feet together and a medium dumbbell in each hand. Take a giant step forward with your right foot and move into a lunge position (right leg bending to create a 90 degree angle and left knee bending toward and just barely touching the floor). Shift your weight into your right leg, step forward with your left foot and go back into a lunge position (left leg bending to create a 90 degree angle and right knee bending toward and just barely touching the floor). Repeat 12x per side.
Kettlebell Swings: Stand with feet hip-width apart. To begin, soften the knees, shift your weight into your heels, send your butt back and keep your chest upright. Grip the kettlebell (which should be in line with the middle of your feet) so that your palms face you. Then drive through your heels, explode through the hips, and swing the kettlebell up to chest height with the arms extended. Squeeze your booty at the top. Allow the weight of the kettlebell to help bring you back to the starting position and swing back between your legs. Keep moving vs. stopping to reset each time and choose a weight that allows you to swing with good technique while still feeling a bit challenging.
Star Jumps: Start standing with your feet hip-width apart. Lower down into a squat and twist slightly to the left, bringing your right hand down to touch your left foot. Your left arm should raise up into the air. As you raise back up, jump straight up into the air, raising both arms up to form a star shape with your body. When you land immediately go back down into a squat and twist to the right, bringing your left hand down to touch your right foot and raising your right arm into the air. Jump back up into a star and repeat 4x per side.
Got some fun holiday workouts to share? Don’t forget to join today’s Wild Workout Wednesday Link Up!
Give the workout a try and let me know how you did!