WOTW – Saucy Singles +
Do you remember Saucy Singles from a couple weeks back? Well, if you don’t, you should go back and do that one, because this is is like Saucy Singles big brother who doesn’t like to mess around. Glutes, abs, back, chest, fat burn… you name it Saucy Singles + has it!
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 +
15 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.
Immediately into (after resting on min 15)…
2 rounds for time of:
15 burpees
15 bent over DB rows
15 kettlebell swings
15 DB walking lunges
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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
400m jog
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
15 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
Immediately into (after resting on min 15)…
2 rounds for time of:
15 squat jumps
15 banded rows or 10 up downs
10 5-6’ two footed jumps
15 jumping lunges
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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#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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