WOW! Workout on tap

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.

This week’s WOW incorporates plyometric movements and core strength. Plyometrics are explosive movements, like Plyo Push-Ups, usually done with bodyweight only. These high-intensity movements will get your heart rate up and accelerate fat burning.

You’ll do 7 Rounds, beginning with 10 seconds each exercise, and moving up the ladder at 10-second increments. When you reach 40 seconds, you’ll work your way back down to 10 seconds:

Up/Down Ladder

Shoulder Tap
Leg Circle
Plyo Push-Up
Single-leg Straight Leg Raise

Make sure to warm-up before each WOW. Some suggestions are 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.