Monday, March 11, 2013

BWF Workout of the Day (Monday, March 11, 2013)

It's Monday and time to start the week off right with the BWF Workout of the Day! Grab some weights and bring your A game! It's time to rock and roll!

First things first, we have to get warmed up. Try this warmup or some Animal Flow exercises, such as underswitch, crab stretch, scorpion, or kick through

For the first circuit, do the following:
  1. 20 reps. dumbbell rows
  2. 20 reps. dumbbell pullovers
  3. 10 reps. (each side) unilateral squat jump
  4. 20 reps. squat to upright row
  5. 20 reps. ab ball rollouts
Complete the above circuit three times, with 60 seconds rest at the end of each round. 

For the second circuit, do the following:
  1. DT circuit (5 reps each of deadlifts, power cleans, and push press as quickly as possible)
Complete this circuit 4 times, resting 60-90 seconds after each round. Good luck and happy Monday!!

Special thanks to Broadway star, Kathleen Monteleone (Hands on a Hardbody), Equinox's Herman Soto, and Ashley Castle for demonstrating the exercises.

Comments? Questions? 

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