4 Round Strength Circuit

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.

You’ll do two upper body and two lower body exercises in this workout.

Both upper body exercises will challenge your core. During the T Push-ups this challenge will be for the obliques and the transverse abdominals (your deep abdominal muscles) as you twist and hold a side plank.

The kneeling Front and Lateral Raise Combo will challenge your stabilizers as well.

You’ll do four rounds of the circuit — two rounds of 10 and two rounds of 8.

Here’s the workout:

  • T Push-up (1/2 of designated reps per side)
  • Double Racked Lateral Lunges (designated number of reps per side)
  • Tall Kneeling Front/Lateral Raise Combo
  • Double Dumbbell Romanian Deadlifts

During Rounds one and 2 you’ll do 10 reps (5/5 for push-ups, 10/10 for other exercises) and 8 reps (4/4 for push-ups, 8/8 for other exercises) during rounds 3 and 4.