Wednesday, March 20, 2013

BWF Workout of the Day (Wednesday, March 20, 2013)

There's only one more week until we start testing for our March Challenge, so keep up the good work! Let's kick this awesome Wednesday workout off with a dynamic warmup, then complete the following two circuits:

For the first circuit, complete the following exercises:

  1. 15 reps. inchworms
  2. 15 reps. good mornings
  3. 10 reps. pushup into side plank
  4. 15 reps. moving plank
  5. 15 reps. power cleans
Complete the above circuit three times, with less than 60 seconds rest after each round. Then move on to circuit number two.
  1. 15 reps. lateral lunges
  2. 15 reps. deadlifts
  3. 15 reps. squats
  4. 15 reps. squat thrust (burpees)
Complete the second circuit three times, resting less than 2 minutes at the end of each round. Then, move on to the cardio portion of today's workout. 

For today's cardio, we are doing 30 minutes of high intensity interval training (HIIT). Alternate between 15 seconds of work and 15 seconds of active rest, until the 30 minutes is complete. Enjoy!

Special thanks to Kathleen Monteleone (star of Broadway's Hands on a Hardbody), Laura Fisher, and Ashley Castle for demonstrating today's exercises.

Comments? Questions?


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