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
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.
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 www.youtube.com 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.
Posted on October 7, 2012, in Workout Warrior and tagged 800m run, Burpee, Dumbbell, Health, high intensity, intervals, kettlebell, Physical exercise, plank, Push-up, Run, superhero plank, Tabata, Workout Warrior Challenge, WOW. Bookmark the permalink. Leave a comment.