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 need a jump rope, chair or step, and weight for this WOW. If you don’t have a jump rope, you can “mock rope”. If you don’t have a weight, you can use any household object as a weight.
3 Circuits with Jump Rope after each circuit
12 Bulgarian Split Squats (each side)
20 Stair Dips
:60 Jump Rope
15 Star Jumps
15 Weighted Squats
15 Tricep Kickbacks
:30 Jump Rope
:30 Side Plank (each side)
:30 Standing Side Twist
:15 Jump Rope
Post your exercise variations and times in comments below.