WOW by Coach Chris | The Bachelor
With all this perfect summer weather we are experiencing it may be hard to motivate yourself to get to the gym. Backyard bbq’s , evening hikes, bike rides after work are all enticing. Do both. Find the time to make a session or two a week. Switch up your normal routine, come to an early morning class or stop in to an evening class. Consistency is key in maintaining overall strength, mobility, and performance.
This is a standard no frills workout. It can be done without equipment if needed, just substitute no weight and go through the motion or use household items.
Warm Up with single leg pistol squats using a TRX strap system or something else to assist you to keep upright. Follow with swings and burpees.
Next complete the push up crawl complex by moving one arm forward from a plank position then the other to return to plank then perform a push up for 1 rep. This can be done unweighted or use dumb bells for more effect. Immediately after complete the lateral ball slam against a wall or substitute the weight of the ball with a heavy object such as a backpack.
Then tackle the 10 min cycle of alternating rounds of short sprints for :40 and touch jump touch. Be consistent with your distance and reps each round.
Finish with the core cycle.
Recover and stretch out with some Low Back Complex movements .
Warm Up 4 Rounds
10x TRX pistol squats each leg
10x KB swings
6x Push UP Crawl ( plank position with DB’s shuffle forward each arm then push up equals 1 rep)
5x each kneeling lateral ball slam against wall
10 Round EMOM ( :40 work :20 rest )
even rounds 10 meter sprints
odd rounds Touch jump Touch
40 sec russian triangle
20 sec rest
40 sec plank
20 sec rest
Low back complex standing and kneeling :20 each position