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.
It’s Miller Time, because 6-pack abs. And while we all know that abs are made in the kitchen (plus a little help from your DNA), this workout will help strengthen those abs you’re getting from your good nutrition! 🙂 You’ll need a dumbbell (or hand weight) for this WOW.
Ascending-Descending Ladder – :15/:30/:45/:30/:15
Begin with :15s for each exercise, then move up to :30s on the second round, :45s on round three, back to :30s on round four, and finish with :15s in round five
Side Plank (each side)
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