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

  1. 20 Air Squats

  2. 10 Push-ups

  3. 20 Toe Raises

  4. 10 Dips on a bench, chair, stair etc.

  5. 10 Front Lunges each leg

  6. 10 Arm Curls use a dumbell, barbell or improvise with books etc.

  7. 60 Second Wall Sit

  8. 10 Decline Push-ups

  9. 20 Jumping Jacks

  10. 10 Burpees

  11. 10 Incline Push-ups

  12. 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

  1. High knee Sprints In Place 60 Seconds

  2. 20 Crunches

  3. 10 Burpees

  4. 20 Leg Lifts

  5. 10 Mountain Climbers (Each Leg)

  6. 10 Trunk Rotations (Each Side)

  7. 15 Air Squats

  8. 15 Flutter Kicks (Each Side)

  9. 30 Second Static leg Lift

  10. 30 Second Elbow Plank



WOW # 9 Cardio, Upper Body, and Legs: January 4th to January 15th

  1. Run In Place 1 Minute

  2. 15 Jumping Jacks

  3. 10 Air Squats

  4. 10 Push-Ups

  5. Air Cycling 1 minute (Lie flat on your back, bend hips, bend knees and perform a cycling action with your legs)

  6. 10 Burpees

  7. 15 Toe Raises

  8. 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)

  9. High Knees Sprinting in place 1 minute

  10. 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

  1. 30 Second Run in Place

  2. 20 Jumping Jacks

  3. 20 Leg Lifts

  4. 20 Crunches

  5. 10 Push-Ups

  6. 20 Air Squats

  7. 30 Second Plank

Repeat 3 times

Excellent job!!

WOW #6 AMRAP (As Many Repetitions As possible) November 9th to November 20th

  1. Sit-Ups...How many can you do in 1 minute

  2. Donkey Kicks....How many can you do in 30 seconds

  3. Air Squats....How many can you do in 30 seconds

  4. Arm Circles Front....How many can you do in 30 seconds

  5. Arm Circles Back....How many can you do in 30 seconds

  6. Step Ups on stairs or a secure platform....How many can you do in 1 minute

  7. Incline Push-Ups feet on a stair or secure platform....How many can you do in 30 seconds

  8. 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

  1. Jumping Jacks...How many can you do in 30 seconds

  2. Crunches...How many can you do in 1 minute

  3. Push-Ups...How many can you do in 1 minute

  4. Trunk Twists...How many can you do in 30 seconds

  5. Leg Lifts...How many can you do in 1 minute

  6. Mountain Climbers...How many can you do in 30 seconds

  7. 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

  1. 30 Second Run in Place

  2. 15 Crunches

  3. 15 Jumping Jacks

  4. 15 Right Elbow to Left knee/Left Elbow to Right Knee Crosses

  5. 15 Mountain Climbers

  6. 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)

  7. 15 Donkey Kicks (standing straight up, jump and kick your heels to your bottom)

  8. 15 Side Bends Alternating to the Left and Right

  9. 30 Second Straight Arm Planks

  10. 30 Second Run in Place

FANTASTIC!!

Walk around and stretch it out!

WOW #3 Chest, Arms, and Cardio: September 23rd to October 7th

  1. Run in place for 30 seconds

  2. 12 Arm Circles to the front and 12 to the back

  3. 12 Regular Push-Ups

  4. 12 Jumping Jacks

  5. 12 Extra-Wide Push-Ups

  6. 12 Arm curls (use weight if you have it)

  7. 12 Mountain Climbers

  8. 12 Narrow Push-Ups

  9. Run in place 30 seconds

  10. 30 second Plank

SUPER JOB!!

WOW #2 Abs and Legs: September 8th to September 22nd

  1. Run in place for 1 minute

  2. 12 Air Squats (back straight, heels down, head neutral) slowly. Form over speed.

  3. 12 Crunches

  4. 12 Front Lunges right and left

  5. 12 Leg Lifts

  6. 12 Toe Raises

  7. 12 Full Sit-Ups

  8. Hop on left foot for 30 seconds

  9. Hop on right foot for 30 seconds

  10. 30 second Static Leg Lift

  11. 30 second Plank

Cool Down... shake it out and stretch it out!

Well Done!!

WOW #1 The Total Body Workout:

  1. Run in place for 1 minute jab alternately with your left and right fist

  2. 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

  3. Jump front and back while clapping for 30 seconds

  4. Jump in a circle going left to right 90 degrees (4 jumps per turn) 5 times

  5. Jump in a circle going right to left 180 degrees (2 half turns) 5 times

  6. 6 Full Jump Turns (360 degrees), 3 left to right, and 3 right to left

  7. 10 Air Squats (back straight, heels down, head neutral) slowly. Form over speed.

  8. 10 Push-ups

  9. 10 Full Sit-ups

  10. 10 Crunches

  11. 10 Leg Lifts

  12. 15 Arm circles to the front

  13. 15 Arm circles to the back

  14. 20 Twists (Trunk Rotations)

  15. 30 Second Plank

Cool Down...walk around and stretch it out!

YIPPIE! YOU'RE A SUPER HERO.