Workout of the Week – Single Blank
Straight up lean and mean bolder shoulders, toned long legs, and ripped abs, all in this package we call Single Blank. You’ll start this one off feeling really good about yourself but don’t get too comfortable, before you know it you’ll be digging into the pain cave. Enjoy it because when you get to the other side… shoulders, legs, and abs galore!
If you have any questions about the movements… let us know!
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Warm-Up
50 slow air squats
2 easy rounds of:
10 pike handstand push-ups
10 alt single leg squats
10 burpees over DB/object
**Practice shoulder to overhead prior to starting.
Workout of the Week – Single Blank
20 min AMRAP of:
1-2-3-4-5-6-7-8….
Right arm DB shoulder to overhead
Left arm DB shoulder to overhead
Right leg single leg squats
Left leg single leg squats
Burpees over DB’s
RX is 50/35 pound DB for shoulder to overhead, but you should pick a weight that would allow you to do 12-15 reps unbroken when fresh.
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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
50 slow air squats
2 easy rounds of:
10 pike handstand push-ups
10 alt single leg squats
10 burpees over DB/object
Adv Bodyweight ONLY
20 min AMRAP of:
1-2-3-4-5-6-7-8….
Right arm banded overhead press
Left arm banded overhead press
***OR push-ups if you don’t have bands
Right leg single leg squats
Left leg single leg squats
Burpees over object
Starter Bodyweight ONLY
15 min AMRAP of:
1-2-3-4-5-6-7-8….
Right arm banded overhead press
Left arm banded overhead press
***OR push-ups on knees or toes if you don’t have bands
Right leg single leg squats to bench/chair
Left leg single leg squats to bench/chair
Burpees over object
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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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