WOW – 3-28-16

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.


This week’s WOW is all about the Core, with a little bit of jump rope thrown in for good measure.

You’ll need a timer (or a child who can count to sixty) and a jump rope for this WOW. Go through all the movements, ideally with no rest between them, and then rest for 60 seconds after completing all 6 movements. Rest for 60 seconds and then do all 6 movements again – in reverse.

Click on the links below for tutorials on some of the movements.

Hollow Body Plank – watch through 5:28

Hollow Hold – watch through 2:04

Russian Twists

Mummy Sit Up

V Hold – watch through 2:40. Hold the V position instead of doing a sit up motion. Modify this movement by doing it with bent knees.

Thanks to B. Rad. for designing this week’s WOW.