WOW! 11-14-16: All the Single Ladies

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.

Because you’ll do some single-arm and single-leg exercises in this WOW, we are reminded of someone who looks like she probably does quite a few of these moves: First Lady Michelle Obama. Here she is with James Cordon singing All the Single Ladies

You don’t need any equipment to perform this WOW.

Descending Ladder – 8/6/4/2:

Single-Leg Dead Lifts (each side)
Single-Arm Tricep Raise (each side)
Lunge/Reverse Lunge (each side)

Post your times and comments below.