WOTW – Playing with FIRE
When you’re Playing with FIRE… you might get burned, and super fit in the process! Don’t shy away from a workout that will make you work so hard that you feel like you’re breathing fire, because it just might give you the results you desire.
If you have any questions… let us know!
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Level 4 Warm-Up
20 hug yourself’s (arms wide as you can, then hug yourself)
20 trunk/upper body rotations (plant your feet and rotate only your upper body as far as it wants to go each direction, letting your arms flop around)
20 slow air squats
20 slow toe touches
20 slow walking lunges
2 easy rounds of:
10 alt single leg squats
5 light BB/DB hang squat cleans
3 light devils press
1-2 rounds of:
5 full weight hang squat cleans
3 full weight devils press
Level 4 Workout of the Week – Playing with FIRE
3 rounds for time of:
50 alt single leg squats
10 BB hang squat cleans at 115/75
7 devils press at 50/35’s
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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.
Level 1 Warm-Up
20 hug yourself’s (arms wide as you can, then hug yourself)
20 trunk/upper body rotations (plant your feet and rotate only your upper body as far as it wants to go each direction, letting your arms flop around)
2 easy rounds of:
10 air squats
5 banded/DB deadlifts
3 burpees
Level 1 Workout of the Week
3 rounds for time of:
20 air squats
10 DB/banded deadlifts
5 burpees OR alt high knees
Level 2 Warm-Up
20 hug yourself’s (arms wide as you can, then hug yourself)
20 trunk/upper body rotations (plant your feet and rotate only your upper body as far as it wants to go each direction, letting your arms flop around)
20 slow air squats
20 slow toe touches
20 slow walking lunges
2 easy rounds of:
10 alt single leg squats
5 squat jumps
5 burpees
Level 2 Workout of the Week
3 rounds for time of:
30 alt single leg squats
10 squat jumps
7 burpee tuck jumps
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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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