Wednesday Workout

James Henderson
Jan 10, 2018
2 min read

Yes, it is already Wednesday, also known as "hump day" to some. Not you though because everyday you are excited about the pursuit of your dreams and goals, right? The correct answer is yes, by the way. Take a look at this and carve out a few moments of your day to get it done. Yes, you will sweat, yes you will feel your muscles burning a bit. Just remember it is all part of the journey. Burn up those calories. (Make sure you are cleared to exercise by your Dr.)

Warm Up Complete each exercise with no rest between Jumping Jacks 30 seconds High Knees 30 seconds Plank Jacks 30 seconds Inchworms 30 seconds Rest 30 seconds, Repeat, Rest 30 seconds, Repeat, Rest 30 seconds Burner Round 1 Complete each exercise with no rest between Push Ups 30 seconds Supermans 30 seconds Burpees 30 seconds Leg raises 30 seconds Turkish Get Ups 60 seconds (30 seconds per side) Close Grip Push Ups 30 seconds Rest 1 minute Round 2 Complete each exercise with no rest between Bicycle crunches 30 seconds Kettle Bell Swings 30 seconds Overhead Kettle Bell Squats 30 seconds Kettle Bell RDL 30 seconds Kettle Bell Shoulder Press 60 seconds (30 seconds per side) Kettle Bell Bicep Curls 60 seconds (30 seconds per side) Rest 1 minute Round 3 Complete each exercise with no rest between Push Ups 40 seconds Supermans 40 seconds Burpees 40 seconds Leg raises 40 seconds Turkish Get Ups 60 seconds (30 seconds per side) Close Grip Push Ups 40 seconds Rest 2 minutes Round 4 Complete each exercise with no rest between Bicycle crunches 40 seconds Kettle Bell Swings 40 seconds Overhead Kettle Bell Squats 40 seconds Kettle Bell RDL 40 seconds Kettle Bell Shoulder Press 60 seconds (30 seconds per side) Kettle Bell Bicep Curls 60 seconds (30 seconds per side) Rest 2 minutes Sprint 20 yards Power skip 20 yards Sprint 40 yards Power skip 40 yards Sprint 60 yards Power skip 60 yards Rest 3 minutes Light jog 60 yards Cool down & Stretch Full body stretch from head to toes