Tag Archives: WOW

WOW#3

WOW #3

 Diversifying your weekly routine

I would like to share a great way to change up your training regimen. It’s called the Workout of the Week or WOW for short. This is a way for people to break out of their routine, diversify their training, maybe jumpstart their routine and bring some excitement back into exercise.

 The Body Weight Workout

Bench Press Bodyweight x50

Squat Bodyweight x50

Pull-up (bodyweight) x50

Deadlift Bodyweight x50

So for me I would be Bench Pressing 205 lbs. 50 times (you can break it down into 5 sets of 10 or 3 sets of 15 and one set of 5.) Its up to you, but you must do 50 before you move on to squats.

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WOW #2

Workout of the Week (WOW)#2

 Diversifying your weekly routine

I would like to introduce a great way into changing your training regimen. It’s called the Workout of the Week or WOW for short. This is a way for people to break out of their routine, diversify their training, maybe jumpstart their routine and bring some excitement back into exercise.

Every week I will post a new workout that people can plug into their regular routine or build a routine around. It is similar to a workout of the day (WOD) except I don’t tell you what to do everyday, just give you something new to try once a week.

WOW #2

“An oak is not felled by a single blow.”  -Spanish Proverb

 The Oak Tree

Do ten of each exercise. As many rounds as possible (AMRAP) in 15 minutes.

Free Squats x 10

Pushups x 10

Pull-ups x 10

Sumo Deadlift with Kettlebell x10

Dips x 10

Dumbbell Shoulder Press (lighter weight for you) x 10

The goal of this circuit is to strengthen your entire body by completing the 7 most essential exercises. Instead of focusing on weight, we are focusing on number of rounds. Focus on form.

Workout of the Week #1

Workout of the Week (WOW)

Diversifying your weekly routine

I would like to introduce a great way into changing your training regimen. It’s called the Workout of the Week or WOW for short. This is a way for people to break out of their routine, diversify their training, maybe jumpstart their routine, and (hopefully) bring some excitement back into exercise.

Every week I will post a new workout that people can plug into their regular routine or build a routine around. It is similar to a workout of the day (WOD) except I don’t tell you what to do everyday, just give you something new to try once a week.

WOW #1

“Don’t wait for extraordinary opportunities. Seize common occasions and make them great.” –Orison Swett Marden

The Burner

10 rounds with a 45 second rest between rounds

15 deadlifts at 135 pounds (this can be modified to 95, lighter dumbbells, or a kettlebell)

15 free squats with a 20 pound medicine ball

¼ mile run

Let me know how you do. Too tough? Not hard enough? Really awesome? Give me a shout!