WOW#2 Workout Warrior Challenge

Last week was a busy week with the fit test, the first workouts etc… It motivated and inspired me to hear that some of you are following along. I am excited for week #2. This is my workout for WOW#2

Day 1

First I will warm up with a 400m run (1/4 mile) or cycle 1 mile. I will set my timer for 20 minutes. In the 20 minutes I will do AMRAP (as many rounds as possible) of the following exercises and reps:

  • 10 burpees without the pushups
  • 15 pushups
  • 20 plank side toe taps
  • 25 scissor abs
  • 30 sumo squats

I will do AMRAP within that 20 minutes. I will write down how many rounds I did. I will finish with a 400m run (1/4 mile) or cycle 1 mile.

Day 2

I will be doing Tabata intervals meaning each exercise will be done as hard as I can for 20 seconds and then I will rest for 10 seconds and repeating. You will need a timer or a clock with second hand that is easy to see. A full Tabata is only 4 minutes but it is high intensity. I will do 2 Tabatas for a total of 8 minutes with 4 different exercises. I will also time myself and record the time it took me to finish with the warm up and the finish run.

I will warm up with an 800m run (1/2 mile) or cycle 2 miles. I have my timer ready for 20 seconds work 10 second rest intervals. I will do each exercise 4 times 20 seconds work 10 seconds rest then move to the next exercise.

  • Mountain climbers – 4 times
  • Kettlebell (KB) swing or Dumbbell (DB) swing – 4 times
  • Plank spider knees – 4 times
  • Lunge jumps or reverse lunge for the beginner – 4 times

I will finish this with an 800m run (1/2 mile) or cycle 2 miles.

Day 3 -repeat day 1

Day 4 – repeat day 2

Go to my youtube channel to view video of the workouts. Go to and search nthefitzone. Video demos are labeled WOW#2. These are my first videos. Future videos will get better I promise:)

I will record my times, reps, exercises etc… Anything to help me keep track of my progress. I WILL SWEAT AND I WILL LOVE IT!

Are you ready for a new week of challenges? If you are following along, I love reading your comments, seeing your workout pics, etc. ARE YOU GOING TO SWEAT AND LOVE IT?

SUPERHERO PLANK CHALLENGE – I did this the other day to see how long I could hold it. This exercise challenge requires strength and mental focus. One side I did 35 seconds, the other 40 seconds.

Forearm plank lifting opposite arm/opposite leg and holding for as long as I can. The Supermodel in the background was not impressed:)

Disclaimer-This blog is written and managed by me. This blog is a journal of my experiences and my opinions. I am not a doctor. Consult your own doctor before beginning any exercise and/or nutrition program.


About nthefitzone

Hi, my name is Allyson. I am a 40 something yoga and Pilates teacher. This blog documents my passion for yoga, Pilates, running, strength training, nutrition, and healthy cooking. I hope to inspire others to find their inner athlete, to get strong and healthy, to set goals and reach them. Age doesn't matter. Anything is possible with hard work, determination, drive, commitment and passion. Follow along for some healthy fun and find your inner athlete. It's in there, just waiting to shine :)

Posted on October 7, 2012, in Workout Warrior and tagged , , , , , , , , , , , , , , . Bookmark the permalink. Leave a comment.

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