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.
I’m guest WOWing to take you through a strength workout using dumbbells and/or kettlebells.
In this strength ladder you’ll do four exercises of 10 repetitions each to complete one round. Then you’ll do 8 repetitions each for the next round and finish with 6 reps for the final round.
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10, 8, 6 Goblet Squats
10, 8, 6 (per side) Renegade Rows
10, 8, 6 Floor Presses
10, 8, 6 (per side) Alternating Suitcase Lunges
Make sure to warm-up before each WOW. Some suggestions are 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.