WOW! Week of 6/23/14 – Break Dancin’!

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.

Make sure to warm-up before each WOW. Some suggestions would be 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. In other words, if you typically do plank push-ups from the floor, do some low incline push-ups for your warm-up.

Plyometrics and core work are what this week’s WOW is all about.

I call it Break Dancin’ because of the Sit-Throughs. This movement will challenge your core and help build shoulder stability, and it looks like a break dancing movement. Find your inner B-Boy!

The plyometrics will get your heart rate up and build muscle power. Watch your form on these! I blame my funky form on my uneven backyard where this WOW was formed.

Do 4 rounds. Take a 1 minute break between rounds.

10/10 Sit-Throughs
10/10 Lunge Variation (split squat, hopping lunges, or jumping lunges)
10 Slow Mt. Climbers (:03 hold)

10 Tuck Jumps

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