WOD Monday: The Challenge
Notice: Remember to always start with a 5 minute warmup and 5 minute total body stretch before starting any of our WOD’s!
1– Stability Ball Push ups: Begin the chest workout performing as many push ups (hands 6 inches apart) as possible in 25 sec. with feet or knees on stability ball. Rest at the top position for a 5 count, place the hands wide apart and continue for another 30 sec. Move right into 1 min of jumping jacks.
2– Dumbbell flys on stability ball: 15-20 reps. Perform these smooth and controlled. Go right into 25 sec of mountain climbers. Rest for 20 sec and repeat.
3– Barbell chest press (on platform): Perform 12-15 reps, smooth and controlled without locking out at the top. Pause for 3 sec at the bottom position on each rep. Rest 20 sec and repeat.
4a– Overhead tricep extension: Using a dumbbell, perform as many reps as possible in 45 sec. Move right into:
4b– Dumbbell kickbacks: Perform as many reps as possible in 30 sec, then do 30 sec of squat thrusts. Rest for 10 sec and repeat the combo.
5a– Rear lateral raises: Use really light weights and perform as many reps as possible in 45 sec. You only need to lean foward slightly. Move right into:
5b– Dumbbell shoulder press: 12-15 reps, smooth and controlled, do not lock the elbows at the top of the movement. Move immediately into:
5c– “Top Down” laterals: Starting with the dumbbells straight over head, arms extended, lower the weights till the arms are parallel to the ground, then bring them back up. Pause for 3 sec when the arms are parallel to the ground. Perform 10-12 reps then go right into 1 min of running in place. Rest for 10 sec and repeat the combo. Finished!!
Always finish by following the weight training with 20 minutes of intervals cardio sets!!!