Friday, April 12, 2013

BWF Workout of the Day (Friday, April 12, 2013)


Like George Jones sang, "It’s finally Friday"! It's time to get your motor running for an awesome weekend, starting with the workout of the day!

Let's get it started with a warmup, comprised of some popular Animal Flow exercises. 

"The goal of any warm up is to increase core temperature, improve joint mobility, increase flexibility in chronically tight muscles, lubricate the joints, elevate the heart rate and mentally prepare for the upcoming workout – and Animal Flow achieves all of these," says Mike Fitch, the creator of Animal Flow.
Mike Fitch : Courtesy Well and Good NYC

Do 10 repetitions on each side for the following animal flow exercises:
Now that you are properly warmed up, let's get right into our first circuit. Do 12 reps each of the following exercises:
  1. ViPR single arm throw and pullback
  2. bent over row (on swiss ball)
  3. pushup into side plank
Do four rounds of the above circuit, taking a 60 seconds break between each round. 

For circuit #2, we are doing 12 reps of the following exercises:
  1. unilateral bridge
  2. ViPR shovel
  3. good mornings
  4. turkish get ups
Do three rounds of this circuit, also taking 60 seconds between each round. Now for the cardio portion of today's workout--everyone's favorite, DT's.
  • DT (combination of deadlift, power clean, and push press)
Do 4 rounds of 8 reps for each exercise of the DTs. Take up to 90 seconds, if necessary, between sets. 

Enjoy the workout and have a great weekend. Shabbat shalom!

We want to give a special thank you to Ashley Castle, Laura Fisher, Equinox trainers Jenny Joseph-Williamson and Marcel Walker, NYU diver Nealey Wallis and Broadway star Kathleen Monteleone for demonstrating the exercises for today's workout. 

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