Friday, March 8, 2013

BWF Workout of the Day (Friday)

It's finally Friday: time for the start of the weekend and the start of the workout of the day.

As always, start each session with a proper warmup. For some ideas on how to do a proper warmup, check out our article "Dynamic Ways to Start Your Workout"

Here are the exercises for the first circuit:

  1. 10 reps. pushup into side plank
  2. 10 reps. unilateral deadlift
  3. 10 reps. lateral lunge
  4. 10 reps. lat. pulldown
  5. 10 reps. moving plank
Complete the above circuit four times, resting only 30-90 seconds between rounds.

For the second circuit, complete the following:
  1. 10 reps. good mornings
  2. 10 reps. kobe pushups
  3. 10 reps. (each side) V-ups
  4. 10 reps. (each side) turkish get ups
  5. 20 reps. kettlebell hip swings
Complete the above circuit three times, resting 60-90 seconds between rounds.

After completing both circuits, do 20 minutes of cardio at a medium to high intensity. Do 60 seconds as fast as you can, then do 60 seconds at a medium intensity. Repeat 10 times, then do a 5 minute cool down. 


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