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.
There’s a lot of Mountain Climbing in this WOW! For all you Cardio Lovers out there, this week’s ladder with B. Rad. will really get your heart pumping.
This workout is an descending ladder of :30sec, :20sec, and :10sec exercises. On the first round, do each exercise for :30 seconds with NO REST in between exercises. When you finish the fourth exercise, you can take a brief rest before starting the second round – :20 seconds of each exercise, again with no rest in between exercises. Your third and final round is :10 seconds per exercise. Make sure you don’t let your form suffer as you move through this WOW.
Descending ladder with no rest between exercises
3 Rounds (:30s, :20s, and :10s)
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.