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.
Remember Time Under Tension?
Well, this week B. Rad. has a bodyweight strength ladder for your using the time under tension technique, this time in the form of paused reps.
This workout is an ascending ladder of 6, 8, and 10 repetitions. Do the complete circuit for 6 repetitions per exercise, then repeat for 8 reps per exercise, and end with 10 reps per exercise. Make sure that you do the designated reps on each side (e.g. do 6, 8, and 10 per side) for the lunges.
Plank, Push-up, Pause
6, 8, 10 Person-maker Push-ups
6, 8, 10, Pause Squats
6, 8, 10 Walkouts to Push-up
6/6, 8/8, 10/10 Pause Split 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.