So yesterday, I asked on my WWQC Facebook page what my clients and fans would like to see on my blog. A few people gave some great ideas for topics, which I will get to in a few days.
However, today, I'm posting my WOD, or Workout of the Day.
I am currently in week 4 (recovery week) of my 7th Round of P90X3. I love this program, as it allows me to get in a really intense 30 minutes of work so I can devote the rest of my day to either my daughter, my family, my clients, or my work schedule at both Weight Watchers or The Group.
I was hoping to get in a recovery run after a great 5K time this past weekend, but the humidity is still pretty high, which means my asthma would have given me a difficult time of things. Even though it's recovery week, it doesn't mean I get to slack off. Today was Accelerator, a pretty intense HIIT (high intensity interval training) cardio workout that hits EVERYTHING. Cardio, core, lower and upper body strength.
The workout is as follows:
3 reps Speed Salutation: like a Sun Salutation, but much faster.
1 minute of Twist and Pivot: step and pivoting feet as twisting the torso. Rev up every 15 seconds.
1 minute of Foot Pursuit: High knees, run in place. Alternate with sprints.
1 minute of Get up, Get down: Like a Burpee without the jumps, but add in push-ups every so often.
1 minute of X Jacks: Like Jumping Jacks, but arms go into an X position. Alternate with Punch Jacks.
1 minute of Balance Burpees: Start in wide sumo squat, then hands on floor and jump back into plank. Do a side-arm-balance, then a push-up, and repeat on the other side. Jump back up into sumo squat. This one is a killer for the quads.
1 minute of Slalom Hops: Take two small towels (I use washcloths), and begin jumping laterally inside and out of them. Start slow, then rev up.
1 minute of Mountain Climbers: In plank, pull knee up to chest, and alternate.
1 minute of Spin Stops: Deep squat start, alternate turning 45 degrees between a low and high jump. Another quad killer.
1 minute of Plank Walkers: in plank position, walk on hands and feet forward, right, left, or backward.
30 seconds of Joel Jumps, each side: Jump forward and land on one foot, touching the floor with opposite hand, then jump backward on same foot. Do for 30 seconds, then switch feet.
1 minute of Plank Circles: like Plank Walkers, but in a circle this time. Killer.
1 minute of Roadrunner: Start in a deep lunge, and alternate feet, never allowing head to come up too high. Repeat.
1 minute Double Trouble Climbers: A bit like Mountain Climbers, but opposite knee goes to opposite arm in Plank. Once in Sphinx, pull knee up to same side tricep.
1 minute Diamond Hops: Like Slalom Hops, but jumping to each of the four corners of your small towel.
1 minute Swimmer's Planks: Alternating raising opposite arm and leg. Just an absolute killer.
1 minute Speed Skater: On one leg, jump to the opposite foot, allowing other leg to cross behind. Alternate between single and double jumps.
1 minute Plank/Sphinx combo: Start in plank, and alternate between this and sphinx. Meanwhile, lift legs on cue. Great for the core.
1 minute 3 Squat hops: begin in parallel squat and hop 3 times in either direction. Alternate between shuffle and high jumps.
1 minute Donkey Kicks: I can't even begin to describe this killer. It sucks. Which is the reason it's at the end.
There you have it. A sweaty, intense, HIIT workout. I'm going to go take a nap now.