What’s up ladies and gents, Jenn here.  I’m bringing you a new style of workout for this week’s WOW. We are doing what I like to call a HEAT down. You will need a timer/stop watch set to 20 minutes. 

To do this workout you will need to complete each exercise within a 1 minute time frame. The remainder of the time in your minute, will be your rest time. At the top of each new minute you will do the same exercises, but add 2 reps to each movement. 

The first few minutes of this workout you will feel as if this is super easy, because you will have a significant amount of rest. You will soon realize adding just 2 reps to your previous rep count will start to really take a toll on your body and make you have to really push yourself to go faster so you can actually have a rest. Be WARNED… there will come a time when you can no longer complete all the reps in this minute and at that point there will be consequences. (Mwahaha!) Once you have reached that point you must do either 10 Burpees or a 30 second sprint. After that start back up at the next NEW minute and start over again with your original reps. Continue till the 20 minute timer is up, and yah done. 

Enjoy … 😏

How Long: 25 minutes with the warmup.

The Warm Up: 5 min jog, bike, stair master, elliptical, jump rope 

What You'll Need: Stop watch, and Med/Med Heavy set of DB 

The Workout:
Start with 2 reps of each exercise. Rest after you've completed all reps. Start back up again at the top of the next minute, and add 2 more reps to each (you would now have to do 4 reps of everything, 3rd minute 6 reps, 4th minute 8 reps…etc.) 

Hammer Curl + Press

DB Squats 

Plank Rows 

Pike Press + Plank Jack (For the pike press assume a pushup position on the floor. Your arms should be straight and your hands should be shoulder-width apart. Now lift up your hips so that your body forms an upside down V. Your legs and arms should stay as straight as possible. Bend your elbows and lower your upper body until the top of your head nearly touches the floor. Pause, and then push yourself back up until your arms are straight.)