WOTW – Time Traveler
So, this workout is called Time Traveler because the time goes by WAY faster than you’d expect it to!
You were probably thinking I’d say the opposite, but it’s true, it goes by faster. Don’t believe me… come get fit with us today!
As my Mom say “getting more fit will not feel worse, it just won’t.” Let’s go!
If you have any questions… let us know!
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Warm-Up
100 multi directional hops to warm up ankles
20 burpees with air squat instead of jump and clap
2 easy rounds of:
20 double unders or 2-4” hops
10 v-ups OR toes to bar
10 squat jumps
Then
10 reps front squat with first AMRAP weight
10 reps front squat with second AMRAP weight
10 reps front squat with third AMRAP weight
*Rest as needed
At-Home Workout of the Week – Time Traveler
5 min AMRAP of:
42 double unders
21 v-ups
21 DB front squats with one 50/35 (one DB)
Rest 4 mins
5 min AMRAP of:
30 double unders
15 v-ups
15 DB front squats with two 35/20’s or one 70/50 KB (goblet)
Rest 4 mins
5 min AMRAP of:
18 double unders
9 v-ups
9 DB front squats with two 50/35’s
***This workout can be scaled with the weights that you have available, and does not have to exactly meet the weights that we’ve given above. Ideally, you have three different weight available with the lightest being with the 21’s, medium with 15’s, and heaviest with 9’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.
Adv Bodyweight ONLY Warm-Up
100 multi directional hops to warm up ankles
20 burpees with air squat instead of jump and clap
2 easy rounds of:
20 double unders or 2-4” hops
10 v-ups OR toes to bar
10 squat jumps
*Practice 20 alt single leg squats
Adv Bodyweight ONLY
5 min AMRAP of:
42 double unders OR 2-4” hops
21 v-ups
21 air squats
Rest 4 mins
5 min AMRAP of:
30 double unders OR 2-4” hops
15 v-ups
15 squat jumps
Rest 4 mins
5 min AMRAP of:
18 double unders OR 2-4” hops
9 v-ups
9 alt single leg squats
Starter Bodyweight ONLY Warm-Up
50 multi directional hops to warm up ankles
5 burpees with air squat instead of jump and clap
2 easy rounds of:
20 2-4” hops
10 sit-ups
10 air squats
*Practice 10 alt single leg squats to chair/bench, and ask you coach if you have questions. Also, the coaching video explains a lot.
Starter Bodyweight ONLY
5 min AMRAP of:
30 2-4” hops
15 sit-up
15 air squats
Rest 4 mins
5 min AMRAP of:
18 2-4” hops
9 sit-ups
9 alt single leg squats to chair or bench
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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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