Monday, April 15, 2013

BWF Workout of the Day : Ready. Set. Lift.

Welcome to another amazing workout of the day! We hope that you enjoyed your weekends and are ready to rock and roll for today's workout. Enjoy and good luck!

For the warmup, do the following exercises:

Do three rounds of the warmup, and then let's head to circuit #1. 

For circuit #1, do 15 reps of each of the following exercises:

  1. V-ups
  2. reverse crunches
  3. db. incline chest press
  4. ViPR ice skaters
ViPR ice skaters / Photo courtesy Planet Fitness

Do four sets of circuit #1. Rest briefly--no more than 90 seconds--between each round. 

For circuit number two, we are going to do 10 reps of each of the following exercises:
  1. Kobe pushups
  2. db. row into side plank (from a pushup position)
  3. single arm lat. pulldowns
  4. explosive chops

Do four sets of circuit #2. Rest up to 90 seconds between each round. 

For today's cardio, we are doing HIIT (Tabata) for twenty minutes. The work interval is 40 seconds, followed by a 20 second recovery. 

Repeat until the twenty minutes is completed. 

Questions? Comments?

1 comment:

  1. Awesome work.Just wanted to drop a comment and say I am new to your blog and really like what I am reading.Thanks for the share.