In honor of the Final Four, this week's WOW is a 2x2: 2 combos of 2 exercises!

This is a great, quick workout to add to the end of your run or lifting session. Complete the two exercises in each circuit 4 times nonstop. For example, the first circuit will be 20 drop squats into 10 air squats, then right back into 20 drop squats. After you complete the first circuit, grab a quick sip of water, then start up on circuit #2.

 

Circuit 1:
20 Drop squat
10 Air squat
20 Drop squat
10 Air squat
20 Drop squat
10 Air squat
20 Drop squat
10 Air squat

Circuit 2:
20 Lateral lunge
10 Burpees
20 Lateral lunge
10 Burpees
20 Lateral lunge
10 Burpees
20 Lateral lunge
10 Burpees

Exercise Guide / How To

Drop Squat: Jump feet into a wide squat position, sending the hips back and engaging the glutes. One hand touches the floor. Drive through the heels, and jump feet back together. Without pausing, jump feet back into a wide squat reaching for the floor with the other hand, repeating movement for 20 reps.

Air squat: Standing feet shoulder width apart, send your hips back and bend the knees like you’re sitting in a chair. Keep your core engaged and chest lifted, then drive through the heels to activate your glutes and stand tall.

Lateral lunge: Step wide to one side, bending the knee and putting the weight in the heels to engage the glutes and hamstrings. Drive through the heels to bring the leg back to start position. Step to the side with the other leg, completing the same movement. Each side is one rep.

Burpee: Stand with feet shoulder width apart. Lower your body into a squat position, and place your hands on the floor in front of you. Kick your feet back so you are in high plank position while lowering your body to the ground. Push through the arms and jump feet wide to start position, stand, and jump up.

 

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