Wednesday, March 13, 2013

BWF Workout of the Day (Wednesday, March 13, 2013)

Welcome to Wednesday and the workout of the day!

Let's spring into the workout and get your soft tissues (e.g. muscles, tendons, ligaments) warmed up. Try this warmup or some Animal Flow exercises, such as underswitchcrab stretchscorpion, or kick through

Here is circuit number one:
  1. 12 reps. knee across
  2. 12 reps. lat. pulldowns
  3. 12 reps. shoulder press
  4. 12 reps. lateral lunges
  5. 12 reps. ice skaters
Complete this circuit five times, resting 30-90 seconds at the end of each circuit. 

For circuit number two, do the following:
  1. 25 reps. squat thrusts
Do four sets of squat thrusts, resting 30 seconds after each set. After you have completed both circuits,   do 30 minutes of cardio at a medium intensity. You should be able to talk, but not read a newspaper. Good luck with today's workout!

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