Thursday, March 7, 2013

BWF Workout of the Day (Wednesday)


Welcome to Wednesday and the Workout of the Day. Enjoy and good luck!

Without further delay, here is Wednesday's Workout, reposted for those who missed it. (Click on the highlighted exercise names for video demonstration):

Animal Flow: underswitch, crab stretch, scorpion, kickthrough
  1. 12 reps. dead lifts 
  2. 12 reps. power clean
  3. 12 reps. push press
  4. 12 reps. ab. ball rollouts

Do the above circuit three times, resting for 60 seconds or less at the end of each circuit.

  1. 12 reps. ball chops
  2. 12 reps. dumbbell squats
  3. 12 reps. db. ch. press
  4. 12 reps. pullups
  5. 12 reps. oblique mountain climbers


Complete the above circuit three time, also resting for 60 seconds or less at the end of each circuit.

After completing both circuits, do 15 minutes of cardio at high intensity intervals. Do 40 seconds as fast as you can, then 20 seconds at low intensity for quick recovery.

Have fun!

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