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’re going to challenge various metabolic systems with this week’s WOW, and get a whole lotta conditioning.
Perform each exercise for 20 seconds on 10 seconds off. Complete eight rounds before moving on to the next exercise. Rest up to one minute after completing 8 rounds of and exercise and then move on to the next exercise. You’ll be done this workout in less than 30 minutes.