WOTW – Saucy Singles
This workout (Saucy Singles) is not only for singles, but it will definitely get saucy ;-). Each min is meant to be full out with the remainder of time being rest. Give it your full go and show this world what you’ve got!
If you have any questions… let us know!
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Warm-Up
20-30 slow burpees
30 arm circles forward and backwards
2 easy rounds of:
10 DB bent over rows OR pull ups
10 Russian KB/DB swings
20 light walking lunges
1 round of:
10 full weight DB bent over rows
10 full weight and height KB/DB swings
10-20 full weight walking lunges
At-Home Workout of the Week – Saucy Singles
25 min EMOM of:
Min 1 – 15 burpees*
Min 2 – 15 bent over DB rows
Min 3 – 15 kettlebell swings
Min 4 – 15 DB walking lunges
Min 5 – Rest
*Scale the burpees to 10-12 if they take longer than 45 seconds.
RX is 50/35 pound DB’s, but you should pick a weight that will allow you to do most sets unbroken.
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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
20 arm circles forward and backwards
2 easy rounds of:
20 air squats
10 banded rows OR up downs
10 flat back toe touches (or as low as you can do with flat back)
20 walking lunges
Adv Bodyweight ONLY
25 min EMOM of:
Min 1 – 15 squat jumps
Min 2 – 15 banded rows or 10 up downs
Min 3 – 10 5-6’ two footed jumps
Min 4 – 15 jumping lunges
Min 5 – Rest
Starter Bodyweight ONLY
25 min EMOM of:
Min 1 – 15 air squat
Min 2 – 15 banded rows or 8 up downs
Min 3 – 8 5-6’ two footed jumps
Min 4 – 15 lunges
Min 5 – Rest
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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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