Friday, March 22, 2013

BWF Workout of the Day (Friday, March 22, 2013)

Welcome to Friday and the workout of the day! Testing for the March Fitness Challenge begins Monday, so let's finish the week strong!

For the first circuit, do the following exercises:

  1. 10 reps. chest flys
  2. 10 reps. reverse flys
  3. 10 reps. spiderman pushups
  4. 10 reps. pullups
  5. 10 reps. hanging knee raises
Complete the above circuit four times, then move on to the next circuit.

The exercises for circuit number two are:
  1. 10 reps. reverse crunches
  2. 2 reps. helicopter pushups (1 circle clockwise, then 1 counterclockwise)
  3. 10 reps. ball slams
Complete this circuit four times as well. Now, do 30 minutes of cardio (e.g. run, bike, swim) at a medium intensity. Good luck and enjoy the workout and your weekend!

Comments? Questions?


  1. Great article bob I just started working out and find it to be very addicting. Great information here thanks for the information.

  2. Thanks a lot for your feedback. I'm glad that I could provide useful information. Enjoy the training and let me know if you need anything. Take care and have a great day.

    In good health,