WOW! A Call to Arms


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.

I was going to call this workout “A Farewell to Arms”, but I thought that might send the wrong message.

This upper body workout is made up of four exercises:

  • 10 Bent Over Rows
  • 12 Double Bicep Curls
  • 10/10 Floor Presses
  • 10 Reverse Flies

You’ll need two dumbbells for this workout. Only have one dumbbell? No worries, just do all the exercises as single-sided. You can also use kettlebells for the rows and presses.

Do the entire sequence four times.

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.