Friday, March 15, 2013

BWF Workout of the Day (Friday, March 15, 2013)

It's finally Friday! It's time for the weekend and the workout of the day. I hope everyone had a great pi day yesterday. Now, let's go to work. 

Here is the first circuit:
  1. 8 reps. chops
  2. 8 reps. chest press
  3. 8 reps. Kobe pushups
  4. 8 reps. (each side) Bulgarian split squat
  5. 8 reps. (each side) row into side plank
Complete the circuit above four times, with as heavy a weight as you can safely do, resting for 1-2 minutes after each circuit as needed. 

For the second circuit complete the following:
  1. 10 reps. squats
  2. 10 reps. box jumps 
Complete this circuit three times, resting up to three minutes after each round as needed. For today's cardio, we are going to do some HIIT, high intensity interval training, for a total of 20 minutes. 

Go as hard as you can for 40 seconds, followed by a 20 second active recovery in which you are running or pedaling at about half speed. Repeat for 20 minutes, then finish with a five minute cool down. 

Enjoy your workout and have a great weekend!

Comments? Questions?