Monday, March 18, 2013

BWF Workout of the Day (Monday, March 18, 2013)

I hope that you all had a great weekend, and are excited to start your week off with a great workout. Let's rock and roll! Enjoy the workout!

First things first, we have to get warmed up to reduce the risk of injury and prepare for the work that we are going to do. Try this warmup and let the fun begin!

Without further ado, here is the first circuit:
  1. 20 reps. chest press
  2. 20 reps. bent over row
  3. 20 reps. pullovers
  4. 20 reps. lat. pulldown
  5. 20 reps. push press
Complete four rounds of the above circuit, resting less than 60 seconds at the end of each round.

For circuit number two, complete the following:
  1. 15 reps. ab ball rollouts 
  2. 15 reps. V-Ups
  3. 15 reps. Turkish get ups
Complete three rounds of the second circuit, resting no more than 90 seconds after each round. After completing both circuits, do 20-30 minutes of cardio at a medium intensity. Congrats on a job well done!

Comments? Questions?


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