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Workout of the Week #6

via Get Fit Challenge

This week’s WoW is brought to you by ECS Exercise. #WeGetFit

 

Beginner Workout

 

-High knees for 20 seconds
-Sumo squat 20
-Squat & calf raise 20
-Lateral shuffles for 15 seconds
-Mountain climbers for 15 seconds
-Lateral leg raise 20 reps
-Lunge & Reach 20 reps
-Squat & Twist 20 reps
-Lunge & Twist 20 reps
-High knees for 20 seconds
-Sumo squat 20
-Squat & calf raise 20
-Lateral shuffles for 15 seconds
-Mountain climbers for 15 seconds
-Oblique Jacks 20 reps
-Opposite elbow to opposite knee 30 reps
-Hydrants 30 reps
-Donkey Kicks 25 reps
-Skater lunges 15 seconds
-Curtsy Lunges 20 each leg
-Standing leg circles 20 each direction on each leg
-Hydrant & Kick 20 reps
-Good mornings for 20 seconds
-Single leg deadlift 15 reps
-Skater hops 15 seconds
-Single leg deadlift hop 12 reps
-One leg deadlift to knee drive 10 reps
-Squat holds & rock back and forth 15 seconds x2
-Warrior pose hold for 10 seconds x2
-Pile squats 20 reps x2

 

Intermediate Workout

 

-Push up 10 seconds x2
-Star jumps 15 seconds x2
-High knees 15 seconds x2
-Squat 20 reps x2
-High knees for 20 seconds x2
-Sumo squat 20 x2
-Squat & calf raise 20×2
-Lateral shuffles for 15 seconds
-Mountain climbers 20 seconds
-Side plank leg lift 15 seconds each side
-Standing leg lift & hold for 15 seconds x2 on each leg
-Tree Pose hold for 10 seconds x2
-Push up and row 15 seconds
-Lunge and knee drive 15 seconds each leg
-Side plank with taps 15 seconds each side
-Plank hop overs 15 seconds
-Leg raise rainbows 20 seconds
-Plank jack leg lifts 20 seconds
-Lunge with oblique knee tuck 20 seconds
-In and out squat jumps 20 seconds
-Pile squats 20 seconds x2
-Heel bridge 20 Reps x2
-Squat pulse 20 Seconds

 

Advanced Workout

 

-Bear crawls 15 seconds
-Crab walks 15 seconds
-T holds for 30 seconds on each side
-Inch worms 15 seconds
-Single leg burpees 20 reps
-Cross body knees 20 seconds
-Jumping lunges 20 seconds
-Squat jump 20 seconds
-Squat jumping jacks 20n seconds
-Frog hops 15 seconds x2
-Airborne lunge 15 reps
-Lunge burpee 10 reps
-Spiderman burpee 10 reps
-Squat jumps 15 seconds
-Alternating lateral taps 15 seconds
-Plank skater hops 20 seconds
-Standing oblique tucks 15 seconds
-Rainbow lunge 15 reps
-Posterior plank hold for 20 seconds
-Extension plank hold for 20 seconds
-Squat scissor 20 seconds
-Donkey kick burpee 12 reps
-High knees 15 seconds
-Burpee 15 seconds
-Jump Jacks 15 seconds
-Star jumps 15 seconds
-Alternating backward lung 15 seconds

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