Wednesday, April 24, 2013

BWF Workout of the Day (Wednesday, April 24, 2013)

Happy Wednesday! It's time to start getting ready for the weekend and the BWF workout of the day. While you have to wait two days for the weekend, the wait for the BWF workout of the day is over. Good luck and enjoy!!!

For the warmup, do the following exercises for ten reps on each side:
Mike Fitch doing crab stretch / Courtesy Global Bodyweight Training
  1. scorpion 
  2. kickthrough
  3. underswitch
  4. crab stretch
For the first circuit, do the following exercises:
  1. 15 reps. step up to reverse lunge
  2. 15 reps. Romanian deadlifts
  3. 15 reps. hamstring holds
  4. 15 reps. V-ups
Complete these exercise for three rounds, and rest for 60-75 seconds between each round as necessary.

For circuit Number Two, complete the following exercise. 
  1. 15 reps. swiss ball leg curls
  2. 15 reps. halo lunge
  3. 15 reps. squat thread the needle
  4. 8 reps. (each side) turkish getups
Complete circuit #2 four times, resting for 60-90 seconds between each round. 

Enjoy the workout! Let us know if you have comments or questions.