WOTW – Angry Butterfly
Have you ever encountered an Angry Butterfly? Trust me, you don’t want to. We’ll, except this one… because when you’re bit by this Angry Butterfly you’ll get stronger, better looking legs, abs, and back muscles. 😉
If you have any questions… let us know!
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Warm-Up
20-30 slow burpees
2 easy rounds of:
10 DB bent over rows
20 air squats
10 v-ups
2 easy rounds of:
10 alt single leg squats
10 alt DB/KB bent over rows
10 v-ups OR toes to rings
At-Home Workout of the Week – Angry Butterfly
For time:
30 v-ups
24 alt single DB bent over rows
60 alt single leg squats
25 v-ups
20 alt single DB bent over rows
50 alt single leg squats
20 v-ups
16 alt single DB bent over rows
40 alt single leg squats
15 v-ups
12 alt single DB bent over rows
30 alt single leg squats
RX is 50/35 pounds for the DB rows
Joe & Emily Version
For time:
30 toes to rings
24 alt single KB bent over rows at 70/53
60 alt single leg squats
25 toes to rings
20 alt single KB bent over rows
50 alt single leg squats
20 toes to rings
16 alt single KB bent over rows
40 alt single leg squats
15 toes to rings
12 alt single KB bent over rows
30 alt single leg squats
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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
20-30 slow burpees
2 easy rounds of:
10 banded rows or mountain climbers
20 air squats
10 v-ups
Practice single leg squats
Adv Bodyweight ONLY
For time:
30 v-ups
24 banded rows or mountain climbers
60 alt single leg squats
25 v-ups
20 banded rows or mountain climbers
50 alt single leg squats
20 v-ups
16 banded rows or mountain climbers
40 alt single leg squats
15 v-ups
12 banded rows or mountain climbers
30 alt single leg squats
Starter Bodyweight ONLY
For time:
20 v-ups
16 banded rows or mountain climbers
20 alt single leg squats to bench/chair
15 v-ups
12 banded rows or mountain climbers
10 alt single leg squats to bench/chair
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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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