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 TRX for this WOW, but you can use a bed sheet to create your own.
This workout is all about building strength, using your own body weight as resistance. You gotta be strong!
Each exercise has a hold on the last repetition
5 Push-Ups – :20 sec hold
8 Squats – :20 sec hold
10 Body Rows – :20 sec hold
10 Straight Leg Raises – :30 sec hold
8/8 Forward Alternating Lunges – :20 sec hold (each side)
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