WOW with Coach Max | Warm-up Of The Week
The Bachelor
The goal of this is to encourage people my age to fix their sh*! and re-consider resistance training. I, by no means, am a guru, but have observed a range of people and listened to desires and regrets.
So I’m currently 28 and at the season in life when most of the friendships I have are in the serious dating, engagement, newly marriage, or got a kiddo on the way. Those engaged couples see that short term “wedding bod” as a goal, which is fine. How about two kids deep with another one on the way? I bet that you’d like to have that strength training rhythm built into life before being in that stage!
ALSO, I’ve heard from people in another season, reaching what we call senior-aged athletes. So many more than you’d expect to say, “I wish I had…taken care of my shoulder injury…strength trained my legs because my knees hurt so bad now when I ski.” The list goes on. SO, I say this to pass on the wisdom of the older more experienced people to the ones my age who want to continue to play well into their 60s and 70s.
“An ounce of prevention is worth a pound of cure” – Henry De Bracton
This is a bodyweight workout that you should be able to crush in under 30 minutes. You can still get a lot of benefit from frequent short bursts of resistance training!
2 Rounds
- 7 Good mornings
- 10 back lunge with twist
- 10 T-reaches (from a push-up, reach one arm toward the ceiling)
1 Round
- 10 squat jumps
- 8 push-ups
- 6 inchworms
3 Rounds
- 20 seconds tuck jump
- Rest 40 seconds
2 Rounds
- 15 burpees for time
- Rest 1 min
3 Rounds
- 60 seconds as many as possible, Squat to target (hands-on back of neck)
- 30 seconds rest
4 Rounds (rest as needed)
- 10 lateral lunges
- 10 up w/ twist
- 10 bridges
- 10 plank walk-ups
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