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.
2 Tabadas (Tabada = :20sec exercise/:10sec rest)
Bicycles (4 rounds)
Mountain Twists (4 rounds)
6-inch Hold (4 rounds)
Plank Jacks (4 rounds)
You can do each exercise sequentially, as Brett indicates on the video, or you can pair them up, i.e., Bicycles (one round), then Mountain Twists (one round), back to Bicycles, then Mountain Twists, etc. for a total of 4 rounds each. Then move on to the 6-inch Hold (one round), followed by Plank Jacks (one round), back to 6-inch Hold…you get the picture!
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