Friday, April 5, 2013

BWF Workout of the Day (Friday, April 5, 2013)

TGIF! 

Let's start the weekend off with another awesome workout! By now your legs, and spirit should have somewhat recovered from Wednesday's workout. Let's get going with a proper warmup.

For the warmup, let's do the following:
After finishing three rounds of this warmup, let's move on to the first circuit. 

Circuit #1
  1. 20 reps. db. shoulder press (alternating)
  2. 20 reps. lat. pulldowns
  3. 20 reps. Kobe pushups (use a bench if necessary)
  4. 20 reps. squat pullups
Complete the circuit above three time, resting no more than 90 seconds after each round. Now, let's move on to the next circuit.

Circuit #2
  1. 20 reps. ball slams
  2. 20 reps. squat into upright row
  3. 20 reps. bent over row (on physio ball)
Complete this circuit three times, also resting no more than 90 seconds after each round. After finishing, let's do 20 minutes of cardio, HIIT style. 

Each minute will consist of 40 seconds of going as hard as you can, followed by a 20 second active recovery period. (You can do this in a variety of ways, such as running/jogging, exercise bike, elliptical machine, etc.)

Enjoy the workout and your weekend! Shabbat Shalom!

Comments? Questions?

Stay tuned for our ViPR workout with NYU diver and freshman phenom Nealey Wallis.







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