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.
This week’s WOW incorporates plyometric movements and core strength. Plyometrics are explosive movements, like Jump Squats, usually done with bodyweight only. These high-intensity movements will get your heart rate up and accelerate fat burning.
You’ll do four 3 Rounds, with 20 seconds for each exercise in Round 1 and 40 seconds for each exercise in Rounds 2 & 3 (when you do the Lunge with Knee Drive, you’ll do 10 seconds on each leg in Round 1, 20 seconds on each leg in Rounds 2 and 3):
Hop Hop Squat
Squat Squat Jump
Lunge w/ Knee Drive
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.