The WOW, or Workout of the Week, is a short workout that you can do on your own as an add-on to your training. These workouts are designed to be mostly equipment free (so you can do them anywhere) and of medium to high intensity. Modify as needed depending on your fitness level and intensity needs.
Make sure to warm-up before each WOW. Some suggestions would be a minute or two of jumping jacks, jogging, or stair walks. Then do two to three minutes of 10 squats, 10 push-ups, 10 half roll backs, and 10 bird dogs. Do the squats and push-ups at an easy-for-you modification. In other words, if you typically do plank push-ups from the floor, do some low incline push-ups for your warm-up.
You’ll do two opposing ladders for this week’s WOW. First, you’ll do a descending ladder of Chops (use a medicine ball, dumbbell, small dog, what-have-you) and an ascending ladder of Burpees. You may choose Step Back Burpees or Jump Back Burpees for your variation. Do whichever one allows you to maintain the best possible form. For each Chop that you subtract you’ll “pay it back” with a Burpee. So, the workout will look like this:
9 Chops – 1 Burpee
8 Chops – 2 Burpees
7 Chops – 3 Burpees
6 Chops – 4 Burpees
Continue to the final round of 1 Chop – 9 Burpees.
Suggested soundtrack for this workout: http://bit.ly/1HVKYE0