Wednesday, April 17, 2013

BWF Workout of the Day (Wednesday, April 17, 2013)

Happy Wednesday! It's time to get over the hump with an amazing workout! 

For the warmup, do the following exercises for ten reps on each side:
  1. cradle walk
  2. inchworms
  3. scorpion 
  4. kickthrough

To properly prevent injury and best prepare for the workout, complete three rounds of the warmup. For the first circuit, do the following exercises:

  1. 10 reps. lateral lunge 
  2. 10 reps. good mornings
  3. 10 reps. oblique mountain climbers
  4. 10 reps. burpees
Complete the above circuit four times, resting no more than 60 seconds. For the second circuit, do the following exercises:
  1. 10 reps. power cleans
  2. 10 reps. push press
Complete this circuit four times, resting 90 seconds after the round. 

For the cardio part of today's workout, we are doing 15 minutes of intense HIIT cardio. We are going to do 2 minutes as fast as you can, and do a one minute active recovery at a lower intensity than the work interval. Repeat 

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