WOW! WORKOUT OF THE WEEK

Workout of the Week

This is a high intensity session. There are cardio peaks mixed up with strength work. Aim for minimal rest between exercises but take a couple of minutes rest after each set.

CIRCUIT :

2-4 sets depending on time & fitness level

LEVEL : cartoon-dumbbell_thumb cartoon-dumbbell_thumbcartoon-dumbbell_thumbcartoon-dumbbell_thumb (Intermediate to advanced : 4/5)

EQUIPMENT :

  • Skipping rope
  • Kettlebell
  • Medicine ball
  • Step or bench
  • Dumbbells
  • Pullup bar or TRX

WOW (Workout Of the Week) :

1. SKIP x 100

DEMO: https://youtu.be/p41Ppxk_VvU

 

SUPERSET WITH KETTLEBELL :

1. KETTLEBELL SWING x 60 seconds

2. 15 SQUATS

4. 15 DEADLIFTS

5. 30 RUNNING MOUNTAIN CLIMBERS

DEMO: https://youtu.be/Vgoy2t27E14

 

6. 10 PULLUPS

PullupsPullups

 

7. 10 PUSHUPS

PressupPressup

 

8. 10 BOX JUMPS
(or single leg stepups x 10 each leg)

StepupStepupStepupStepup

 

9. 10 DUMBBELL SINGLE ARM BICEP CURL
TO OVERHEAD PRESS (each arm x 10)

Bicep curlBicep curlBicep curl

 

10. 10 DUMBBELL TWO ARM OVERHEAD PRESS 

Military PressMilitary Press

 

11. PLYOMETRIC LUNGES x 30 SECONDS
(or reverse stepping lunge alternating legs)

DEMO: https://youtu.be/_RcczJYcY4U

 

12. 10 WO(MAN) MAKER

DEMO: https://youtu.be/f583cVswgvU

 

 

S – T – R – E – T – C – H

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