The Daily SWEAT: Your guide to fitness, daily workouts, and other useful info

Monday, May 9, 2011

WOD: 5/9/11

Burning Leg 24's

Here's a great leg matrix to add to your workout today.  For beginners, shoot for 10 reps, intermediate athletes go for 15, and if you really want a challenge, go for all 24!  Here's how it works, start off with exercise #1 and complete the number of reps.  Immediately move to exercise #2, then #3, and finally finishing with exercise #4, all without resting in between exercises.  For today, we're focusing on the legs:

  1. Bodyweight Squats
  2. Split Squat (each leg)
  3. Stepback Lunges (each leg)
  4. Squat Jumps
Try to complete 3 cycles of the "24's" and record the time for completion.  Make sure to rest 90 to 120 seconds in between sets to ensure proper recovery.  Remember, we're shooting for speed, explosiveness, and excellent form throughout the exercises.  If you're dripping with sweat and are pondering whether you're going to see your last meal for the second time today, then you've done execellently.  Be sure to stretch, rehydrate, and check back in tomorrow for the WOD. 

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