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WOW/12 Days Challenge: Workout 6 – Eight Crazy Nights

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Your mission: Complete twelve workouts between November 30th and January 3rd.

If you’re a Performance Fitness member these twelve workouts can be any combination of personal training sessions, group training classes, a DIY workout from the Performance Fitness Exercise Guide (don’t have a PFit Exercise Guide? email us and get one!), a WOW, or one of the 12 Days Challenge Workouts.

Not a Performance Fitness member? You can still play along (although not win the prizes) by following the 12 Days Workouts OR you could become a member and be eligible for the prizes and get the full benefit of training with our cast of wacky, yet loveable fitness experts.

Workouts will be posted daily, Monday through Friday. Post to comments below to get credit for completing the workout

Workout 6 – WOW! (Workout of the Week): Eight Crazy Nights

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 don’t need any equipment for this WOW.

In the words of Adam Sandler:

Put on your yarmulke
Here comes Chanukah
So much funukah
To celebrate Chanukah
Chanukah is the festival of lights
Instead of one day of presents, we have eight crazy nights

The Workout:

Do 8 repetitions of each exercise for 8 rounds. See video for description of each exercise.

Tuck Jump

Reclined Oblique Twist

Thread The Needle

Kickout

V Up

Squat Thrust

Burpee

Reverse Crunch

And some music to help keep you motivated:

https://www.youtube.com/watch?v=xDV_reO930A

 

3 Comments

  1. Deanna Segrave-Daly on December 10, 2015 at 1:33 pm

    Done in 30:44 – Happy Chanukah!

    • brett on December 10, 2015 at 2:05 pm

      Only 30 minutes? My grandma can do it faster and she’s dead :)! Rock on Deanna! Happy Hanukkah.

  2. Grace Jenchura on December 13, 2015 at 9:17 pm

    I completed this workout today with a few modifications for my shoulders.

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