WOTW – Small but Mighty
This workout could take you less than 5 minutes to complete, but don’t let the Small but Mighty fool you. Short and sweet workouts with the right intensity will cause your body to adapt for days afterward (this means you get results for days with 5 mins of work).
For this type of workout you need to make sure you’re FULLY warmed up. In a sense the warm-up is a mini workout so you can hit the main workout with full effort. Have the most fun!
If you have any questions about the movements… let us know!
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Warm-Up
50 jumping jacks
20-30 slow burpees
30 air squats
2 easy rounds of:
10 light DB thrusters
10 light DB/BB bent over rows
20 double unders or 2-4″ hops
Practice one round of full weight before starting the workout.
Workout of the Week – Small but Mighty
3 rounds for time:
10 DB thrusters
20 DB bent over rows
40 double unders or 2-4″ hops
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FYI: The bodyweight workouts are NOT watered down versions of the DB workout. You try one and let me know how easy it was.
Bodyweight ONLY Warm-Up
50 jumping jacks
20-30 slow burpees
30 air squats
2 easy rounds of:
10 squat jumps or air squats
10 banded rows or mountain climbers
20 double unders or 2-4″ hops
Actively stretch anything that feels tight.
Adv Bodyweight ONLY
3 rounds for time:
10 squat jumps
20 banded rows OR mountain climbers
40 double unders or 2-4″ hops
3 rounds NOT for time:
10 tuck jumps
10 pike handstand push-ups
20 banded pull downs OR push-ups
Starter Bodyweight ONLY
3 rounds for time:
10 air squat
15 banded rows OR mountain climbers
20 2-4″ hops
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#workout #workoutoftheweek #workouts #athomeworkout #bodyweightworkout
If you have any questions about the workout or movements… we are happy to help out. Just write them down in the comments section below.
We’d also love to hear if you did the workout by having you comment below. You doing the workouts fuels us to keep publishing them.
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