WOD Saturday “Touchdown!”
Notice: Remember to always start with a 5 minute warmup and 5 minute total body stretch before starting any of our WOD’s!
1a– Stability ball squats on the wall: Use dumbbells to provide added resistance on this one. Begin with 12-15 reps, drop the weight slightly, and continue for another 10-12 reps. Put the weights aside and move immediately into:
1b– Lunges: Go back and forth on each leg for 45 sec, stand up, catch your breath (5 sec or so) and do another 45 sec. Rest 10 sec, then move right into:
1c– Squat jumps: We’re going to perform 10 sec on with a 5 sec rest, 5 times. Simply squat and jump onto an elevated platform (or no platform- depending on conditioning level). 10 sec of jumps, rest for 5 sec, and repeat – at least 5 times. Rest for 20 sec and move into:
2a– Dumbbell rows: Begin with 12-15 reps, drop the weight slightly and continue for another 10-12 reps. Put the weight down, grab some light dumbbells and finish with 45 sec on. Rest for 20 sec and repeat.
2b- Kettlebell deadlifts: Perform 15-20 reps, drop the weight and continue for another 12-15 reps. Put the weight aside and perform 20 sec of squat thrusts to finish things off.
3- Chest Press on Stability Ball/Push up combo: Perform 2 sets of 12-15 reps with a single drop in weight for another 8-10 reps. After each set, come off the ball and do as many push ups as you can perform in 25 sec. Take a couple of deep breaths and perform:
4- Kickbacks/close grip wall pushouts: Perform 2 sets (kicks for 45 sec and pushouts for 30 sec). No rest between exercises, just a 15 sec rest between sets.
5- Dumbbell press/lateral raise combo: (take a step forward and lean your body weight on forward leg): Perform 2 sets of 12-15 reps with a single drop in weight for another 10-12 reps on the press. After each set of presses, perform as many side lateral raises as you can for 30 sec.
6- Dumbbell/hammer curl combo: Perform 2 sets (regular curls for 45 sec and hammers for 30 sec). No rest between exercises, just a 15 sec rest between sets.
Always finish by following the weight training with 20 minutes of intervals cardio sets!!!
Would you like to understand the science behind exercise program design and learn how to confidently deliver these workouts to your clients? Apply now to join our Personal Trainer Certification Course! Complete the web form to the right today!