Is the weather too nice to make a gym session? Are you enjoying an evening run or enjoying a season opener bike ride? Or maybe you’re traveling for work?
This weeks WOW is doable almost anywhere and requires no equipment except your body and maybe a watch or timer.
No excuses.
Start off with a brisk walk outside or around your house. If the weather is bad, put on some music and just move.
The first block will focus on squat movements. Take your time and be deliberate with the pause at the bottom in the pause squats then focus on explosiveness with the jump squats. Finish each round with bodyweight hip hinges maintaining a good upright chest and pushing the butt back as you lower working your hamstrings.
Start your watch timer for :30 intervals on a beep or set it up where you can see it.
Perform each movement 4 times through then begin the next movement.
Frog hops are jumping back into a plank position and then jumping forward into your lowest squat position while pausing as your elbows drive out towards the inside of your knees. Standard sit-ups will be performed at a fast pace and step up onto something solid in your house or outside.
Moving on to the Turkish get up, make sure you have something you can hold overhead weighing roughly 1 pound.
Follow with 10 burpee’s and then a childs pose stretch for approximately 20 seconds
Finally some basic core and stretch if your time allows it.
I hope you can utilize this at some point in your busy schedule. Until then i’ll see you at the Wright Training Gym!
Cheers,
Coach Brian
Warm Up
10min Brisk walk outside preferably or use stairwells at your hotel
6 Rounds
10x Pause squats ( 3 second hold at the bottom)
10x jump squats
10x good mornings ( arms crossed across chest – hinge movement like a deadlift)
4 Rounds ( 30 sec work 30 sec Rest)
Complete each exercise 4 rounds then move onto the next after a 1 min rest
Frog hops
1 min rest
Sit-Up
1 min rest
step ups
6 Rounds
2x each side Turkish Get ups ( use a lightweight object like a full water bottle or shoe for the overhead weight)
10x Burpee
Childs pose stretch
3 Rounds
20x bicycle
20x heels to sky
:30 bridge hold
:30 straight arm plank
stretch if time allows
