Workout of the Week – Hold Your Goblet
Everyone likes a goblet full of goodness, right? Well, this goblet is about to get spicy and make your legs look amazing! Sounds weird, I know. Just roll with it and let me know how it goes.
If you have any questions about the movements… let us know!
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Warm-Up
30 slow air squats
2 easy rounds of:
20 lunges with big step and stretch
30 second handstand or pike handstand hold
30 double unders or 2-4” hops
1 round of:
10 goblet squats
10m handstand walk or 10 sec hold
10 goblet side lunges
Workout of the Week – Hold Your Goblet
16 min AMRAP of:
30 goblet squats
30 ft handstand walk OR 30 sec hold against wall
30 goblet side lunges (15 each leg)
30 double unders OR 2-4” hops
RX is 70/50 pound DB/KB for the goblet squats and side lunges, but you should pick a weight that you can do the first round of goblet squats unbroken.
Get your Rogue Kettlebells here
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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 Warm-Up
30 slow air squats
2 easy rounds of:
20 lunges with big step and stretch
30 second handstand or pike handstand hold
30 double unders or 2-4” hops
1 round of:
10 squat jumps
10m handstand walk or 10 sec hold
10 side lunges
Adv Bodyweight
16 min AMRAP of:
30 squat jumps
30 ft handstand walk OR 30 sec hold against wall
30 side lunges (15 each leg)
30 double unders OR 2-4” hops
Starter Bodyweight
12 min AMRAP of:
15 air squat
15 sec pike handstand hold
15 side lunges
15 2-4” hops
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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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