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.
Get ready to do a conditioning workout (aka – Cardio) with a side of core.
For this workout you want to keep your heart rate up, so make sure you move from exercise to exercise quickly with as little rest as possible. You’ll have a little built in rest during the Hollow Holds, but your core will be in fire, so there’s that.
Oh, and just because your exercise transitions are quick that doesn’t mean your movements DURING the exercises should be quick if that means your form breaks down and your movements get sloppy. Form is king (or should that be QUEEN?)! So, keep your hips in line with your shoulders during your plank jacks and maintain a table top position during the Bear Crawl Cha-Cha.
This workout is a 12 minute AMRAP (as many rounds as possible) and is made up of four movements:
15 Plank Jacks
:30 Hollow Hold
15/15 Lateral Hops
10 (5 times forward, 5 times backwards) Bear Crawl Cha-Chas
Remember to make your transitions speedy and to rest as little as possible between rounds.
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.