WOD Wednesday – Restless Legs
Notice: Remember to always start with a 5 minute warm up and 5 minute total body stretch before starting any of our WOD’s!
Fair warning: Be very careful about overdoing this workout. It is one of my all time favorite conditioning workouts. Add upper body ancillary movements to make it fun and interesting.
1- Dumbbell Squats supersetted with dumbbell stiff-leg dead lift: Perform 5 supersets with the first 2 supersets performed smooth, slow and controlled for 30 sec each exercise with a 30 sec rest in between the superset itself. Take a 45 sec rest then continue as follows:
Superset #3 – Squat: 45 sec on/Dead lift: 30 sec on/ 45 sec rest
Superset #4 – Squat: 45 sec on/Dead lift: 30 sec on/ 30 sec rest
Superset #5 – Squat: 30 sec on/Dead lift: 20 sec on/1 min. 30 sec rest. Then perform:
3- Box Jumps onto elevated platform (or just jump/step up if lower conditioning level): The key here is to squat way down and using the arms, jump as high as possible. Perform 5 sets at 20 sec on/45 sec rest. Take no less than 2 minute rest, walk around, sip water, stretch the quads. Then perform:
4- Stability Ball Leg Curls (lying on your back, heels on ball) supersetted with single leg stiff leg dead lift with dumbbells: 4 supersets with 30 sec on/30 rest, 30 sec on/20 sec rest, 30 sec on/10 sec rest, 45 sec on/1 min. 30 sec rest. Then perform:
6- Stability Ball Wall Squats: Ideally, we want to get 5 sets with decreasing rest times. Try to get no less than 12 reps per set while resting 50, 40, 20, and 10 sec, respectively between sets. Workout is complete after the 5th set.
My heart is racing just thinking about doing this!!
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