1418 Manoa Rd. Wynnewood, PA 19096 610-649-4900

WOW! Upper/Lower Body Strength

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.

Here’s an upper and lower body strength workout that will work your back, arms, shoulders, abs, quadriceps, hamstring, glutes, AND your head, shoulders, knees, and toes. 😄

You’ll need one or two dumbbells (depending on your strength) to use for the rows and Z-Presses. If you have them you can use a TRX, a kettlebell, or band for the rows and a kettlebell for the Z-Presses. You’ll also need a chair, a step, or a plyo box.

Do three to five rounds of the following:

  • 10/10 One Arm Rows
  • 8/8 Pulse Split Squats
  • 8/8 Z-Presses
  • 10/10 Pistol Squats

Try to move between exercises with little to no rest, and then rest at the bottom of each round for 30 to 60 seconds.

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.

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