This weeks WOW is ready to make you sweat! Grab some water and print this sheet. Now fill in the sheet with the following exercises!
Once you have completed this workout, take it to the woods/street and run for 20-30 minutes!
Hello Spahtens! Today’s WOW is ready, are you?
Grab a towel, some water and print this sheet. Next, set your interval timer for 30 rounds of 40 seconds of work and 20 seconds of rest. Now fill in your sheet with the following movements:
After completing this WOW, get outside and hit the trails for 20-30 minutes of medium effort running! Aroo~!!!
Good morning Spahten! It’s a new week, a new day, a new beginning! Let’s make the most of it with this weeks WOW!
Print today’s worksheet and fill it in with the following movements:
Great job! now get out and go for a walk or run for 30+ minutes!
Spahtens! Time to motivate with today’s WOW! Grab some water, a towel and get ready to sweat! Set your interval timer on your phone for 30 rounds of 40 seconds of work and 20 seconds of rest.
Print todays sheet and fill it in with the following movements:
Great job! Now finish this off with a nice walk, bike ride, or jog for 30-60 minutes! Aroo!
After completing the joint mobility routine, set your interval timer for 30 rounds of 40 seconds of work and 20 seconds of rest. Now complete 5 rounds of this superset circuit. Be sure to bring on the intensity! Maintain killer form and make it count! Every rep is important and intensity is key. Crank some fast music, stay with the beat and bring it! Once you are done, hit some form of cardio for 15-20 minutes!
Spahtens!
After completing the joint mobility routine, set your interval timer for 16 rounds of 20 seconds of work 10 seconds of rest. Proceed to do the 1st couplet. You will alternate between each exercise doing the first then the second until you have done each one 8 times for a total of 16 sets. Make sure you really bring the intensity on these. Maintain good form but get your reps in! 20 seconds is not long so you really have to move in order to get in some decent reps. Make sure you get at least 6 reps minimum of each movement for each round! BRING IT!
* Alternate sides each set for the side crunch (4 per side total).
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After completing this WOW hit the road or even better, the trail and do a 20-30 minute jog.
This weeks WOW is an AMRAP, meaning As Many Rounds As Possible! Keep the intensity throughout but dont lose your form! Form is ALWAYS KING! Print this worksheet,and fill it in with the following movements:
Simple! You’ve got this! 😉
Now after you are done, hit the trails. It’s nearly SUMMER! THANK GOD!!!! Remember the winter we had? Go enjoy the outdoors! AROO!!!!
Todays WOW is a long circuit. Grab some water, a towel and get ready to ROCK. Print the worksheet and fill in the following exercises:
Great job! You rocked that out. Now grab your favorite pet rock and take him/her for a 2-3 mile walk! AROO!
This weeks WOW is a 2 part wow. Grab some water and a towel. Print your worksheet and fill it in with the following exerciese:
Part1
Part2
Now go out and get your cardio in. Perhaps you take out your bicycle today? If not, go for a run and enjoy the outside!
This week’s WOW is self paced. It’s up to you to dig deep and push yourself to get this done as quickly as SAFELY possible. NEVER sacrifice form for speed. Print this weeks worksheet, put on your favorite Spahten shirt and get ready to sweat! Fill in the worksheet with the following movements:
Done? Great job! Finish this WOW off with a nice relaxing jog. Get out and enjoy Spring!
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