Workout Of The Week (WOW)
Hi Boys and Girls,
I know you all remember the WOD-Workout Of the Day (we've done many WOD's over the past years). Now I'm going to introduce you to something new the "WOW"- Workout Of The Week. Actually, most of the time the WOW will go for 2 weeks. The WOW is an extremely tough workout. These workouts are designed to be done with little to no equipment. I recommend you doing the WOW only 1 or 2 times a week. Put on your favorite music. Ready, Go!!
WOW # 16 Complete Body Workout April 26th - May 19th
1) 60 Second Run In Place
2 10 Push-Ups
3) 10 Air Squats
4) 25 Crunches
5) 25 Jumping Jacks
6) 25 Leg Lifts
7) 20 Mountain Climbers each side
8) 30 Second Elbow Plank
9) 10 Burpees
10) 60 Second Run In Place High Knees
Repeat 2x
WOW # 15 Total Body April 12th - April 23rd
1) 60 Second Run In Place
2) 25 Leg Lifts
3) 25 Crunches
4) 25 Side Bends (each side)
5) 10 Push-Ups
6) 10 Dips ( use a secure chair, bench, or step)
7) 10 Bicep Curls (each side- use dumbells or improvise)
8) 15 Air Squats
9) 15 Toe Raises
10) 15 Mountain Climbers (each side)
11) 30 Second Forearm Plank
12) 60 Second Run In Place
Repeat 2 times!
WOW # 14 Arms and Legs March 29th - April 9th
20 Air Squats
10 Push-ups
20 Toe Raises
10 Dips on a bench, chair, stair etc.
10 Front Lunges each leg
10 Arm Curls use a dumbell, barbell or improvise with books etc.
60 Second Wall Sit
10 Decline Push-ups
20 Jumping Jacks
10 Burpees
10 Incline Push-ups
10 Mountain Climbers each side
WOW # 13 Cardio (March 15th - March 26th)
1) 60 Second Run In Place
2) 30 Jumping Jacks
3) 10 Burpees
4) 60 Second Jump Rope
5) 20 Air Squats
6) 60 Second Run In Place
7) 30 Crunches
8) 30 Mountain Climbers (each side)
9) 60 Second Jump Rope
10) 20 Air Squats
WOW # 12 Core Workout (February 15th - February 26th)
1) 30 Second Elbow Plank
2) 30 Sit-Ups
3) 30 Leg Lifts
4) 30 Crunches
5) 60 Second Static Leg Lift
6) 30 Flutter Kicks each side on back
7) 30 Trunk Twists each side
8) 30 Side Bends each side
9) 30 Knees to Elbows on back right knee to left elbow, left knee to right elbow
10) 30 Second Extended Arm Plank
11) 60 Seconds Run In Place
Well Done!!
WOW # 11 Total Body AMRAP (As Many Repetitions As Possible) February 1st to February 12th
1. Mountain Climbers...How many can you do in 60 seconds
2. Jumping Jacks...How many can you do in 60 seconds
3. Push-Ups...How many can you do in 60 seconds
4. Crunches...How many can you do in 60 seconds
5. Air Squats...How many can you do in 60 seconds
6. Leg Flutter Kicks...How many can you do in 60 seconds
7. Burpees...How many can you do in 60 seconds
8. Trunk Twists...How many can you do in 60 seconds
9. Toe Raises...How many can you do in 60 seconds
10. Side Bends...How many can you do in 60 seconds
AWESOME JOB!!!
WOW # 10 Cardio and Abs : January 19th to January 29th
High knee Sprints In Place 60 Seconds
20 Crunches
10 Burpees
20 Leg Lifts
10 Mountain Climbers (Each Leg)
10 Trunk Rotations (Each Side)
15 Air Squats
15 Flutter Kicks (Each Side)
30 Second Static leg Lift
30 Second Elbow Plank
WOW # 9 Cardio, Upper Body, and Legs: January 4th to January 15th
Run In Place 1 Minute
15 Jumping Jacks
10 Air Squats
10 Push-Ups
Air Cycling 1 minute (Lie flat on your back, bend hips, bend knees and perform a cycling action with your legs)
10 Burpees
15 Toe Raises
10 Mountain Climbers alternating right/left (Start from a high plank position hands directly under shoulders, drive one knee toward your chest. Return to high plank position, then drive the knee of your opposite foot toward your chest. Repeat the movement, alternating legs and speeding up your movement)
High Knees Sprinting in place 1 minute
10 Donkey Kicks(Stand tall, jump up and kick your heels to your rear)
FANTASTIC JOB!!
WOW # 8 Ten Days Till Christmas (December 7th to December 24th) Do 10 a day - your choice.
WOW # 7 FRUIT SALAD (a little of everything) November 23rd to December 4th
30 Second Run in Place
20 Jumping Jacks
20 Leg Lifts
20 Crunches
10 Push-Ups
20 Air Squats
30 Second Plank
Repeat 3 times
Excellent job!!
WOW #6 AMRAP (As Many Repetitions As possible) November 9th to November 20th
Sit-Ups...How many can you do in 1 minute
Donkey Kicks....How many can you do in 30 seconds
Air Squats....How many can you do in 30 seconds
Arm Circles Front....How many can you do in 30 seconds
Arm Circles Back....How many can you do in 30 seconds
Step Ups on stairs or a secure platform....How many can you do in 1 minute
Incline Push-Ups feet on a stair or secure platform....How many can you do in 30 seconds
Burpees...How many can you do in 30 seconds
Cool Down...Run in place for 30 seconds and stretch it out!
YIPPIE!!!
WOW #5 AMRAP (As Many Repetitions As Possible) October 24th to November 6th
Jumping Jacks...How many can you do in 30 seconds
Crunches...How many can you do in 1 minute
Push-Ups...How many can you do in 1 minute
Trunk Twists...How many can you do in 30 seconds
Leg Lifts...How many can you do in 1 minute
Mountain Climbers...How many can you do in 30 seconds
Air Squats...How many can you do in 30 seconds
Cool Down...Run in place for 30 seconds and stretch it out!
Excellent Job!!
WOW #4 Cardio & Abs: October 8th to October 23rd
30 Second Run in Place
15 Crunches
15 Jumping Jacks
15 Right Elbow to Left knee/Left Elbow to Right Knee Crosses
15 Mountain Climbers
30 Second Static Leg Lifts (on back, hands under bottom, legs straight and no more than two feet above ground. Hold legs still for 30 seconds)
15 Donkey Kicks (standing straight up, jump and kick your heels to your bottom)
15 Side Bends Alternating to the Left and Right
30 Second Straight Arm Planks
30 Second Run in Place
FANTASTIC!!
Walk around and stretch it out!
WOW #3 Chest, Arms, and Cardio: September 23rd to October 7th
Run in place for 30 seconds
12 Arm Circles to the front and 12 to the back
12 Regular Push-Ups
12 Jumping Jacks
12 Extra-Wide Push-Ups
12 Arm curls (use weight if you have it)
12 Mountain Climbers
12 Narrow Push-Ups
Run in place 30 seconds
30 second Plank
SUPER JOB!!
WOW #2 Abs and Legs: September 8th to September 22nd
Run in place for 1 minute
12 Air Squats (back straight, heels down, head neutral) slowly. Form over speed.
12 Crunches
12 Front Lunges right and left
12 Leg Lifts
12 Toe Raises
12 Full Sit-Ups
Hop on left foot for 30 seconds
Hop on right foot for 30 seconds
30 second Static Leg Lift
30 second Plank
Cool Down... shake it out and stretch it out!
Well Done!!
WOW #1 The Total Body Workout:
Run in place for 1 minute jab alternately with your left and right fist
Jump on both feet to the right and left of a center line, hands straight up in the air above your head, for 30 seconds
Jump front and back while clapping for 30 seconds
Jump in a circle going left to right 90 degrees (4 jumps per turn) 5 times
Jump in a circle going right to left 180 degrees (2 half turns) 5 times
6 Full Jump Turns (360 degrees), 3 left to right, and 3 right to left
10 Air Squats (back straight, heels down, head neutral) slowly. Form over speed.
10 Push-ups
10 Full Sit-ups
10 Crunches
10 Leg Lifts
15 Arm circles to the front
15 Arm circles to the back
20 Twists (Trunk Rotations)
30 Second Plank
Cool Down...walk around and stretch it out!
YIPPIE! YOU'RE A SUPER HERO.