Workout of the Week 7/27/15: Presented by WellATL

Workout of the Week

There’s lots of variety on offer in this week’s free, trainer-designed workout. You won’t be doing any one thing for more than 30 seconds at a time, so give each movement all you’ve got. You’ll need a timer set for 30 second intervals.

1. Warm-up for 8 to 10 minutes with a variety of dynamic movements: jumping jacks, butt kicks, sky walks, and mobility drills.

2. Start with 30 seconds of Exercise 1, followed by 30 seconds of rest. Then repeat Exercise 1 and add 30 seconds of Exercise 2, followed by 30 seconds of rest. Continue to work your way up through all seven exercises. Once you have done the round with all seven exercises, reverse the order and start working your way back down, resting for 30 seconds between each round, like so:

Round 1: 1
Round 2: 1, 2
Round 3: 1, 2, 3
Round 4: 1, 2, 3, 4
Round 5: 1, 2, 3, 4, 5
Round 6: 1, 2, 3, 4, 5, 6
Round 7: 1, 2, 3, 4, 5, 6, 7
Round 8: 7, 6, 5, 4, 3, 2, 1
Round 8: 7, 6, 5, 4, 3, 2
Round 10: 7, 6, 5, 4, 3
Round 11: 7, 6, 5, 4
Round 12: 7, 6, 5
Round 13: 7, 6
Round 14: 7

Exercises

1. High-knee running
2. Mountain climbers
3. Push-ups
4. V-ups
5. Plank leg raises
6. Squat jumps
7. Ninjas

3. Cool down with a 5- to 10-minute stretch.

[Note: WellATL workouts are designed for people already familiar with and accustomed to the exercises. If you’re new to exercise, contact us (info@wellatl.com) and we’ll direct you to an amazing fitness provider in your area!]

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