- EXPRESS is a shortened and simplified 20-minute follow-along version of the full 1-hour WOW (Workout of the Week). It features the main moves in a carefully-crafted chronological order with a classic interval circuit training format.
- It’s designed for trainees who need fast, fun & effective anytime, anywhere workouts. Though it’s not as stimulating as the fully-programmed WOW, it’s the best way to stay in the fitness game during busier times.
- Perform it 2-3 times/week with ideally a day of rest between sessions. Or use it during any training week on a day where time is low and stress is high. Technically, this can even be used as an express active recovery routine on OFF-DAYS.
Here’s how it works:
- Perform each move for 50 seconds of work with 10 seconds of rest between moves in the exact order shown:
Spinal Waves + Ball-Squeeze Breathing
Multi-Direction Crawling on Knees
Alternating Uppercut Combo (5-6 Combo)- Orthodox
Alternating Uppercuts Combo (5-6 Combo)- Southpaw
Pivoting Boxing Footwork- Orthodox
Pivoting Boxing Footwork- Southpaw
5-Second Box Breath Side Plank Progression- Left
5-Second Box Breath Side Plank Progression- Right
Dumbbell (DB) 1-Arm Shin Box Squat- Left
Dumbbell (DB) 1-Arm Shin Box Squat- Right
1-Arm Lying Scapular Press + Floor Press Ladder- Left
1-Arm Lying Scapular Press + Floor Press Ladder- Right
1-Arm Situp + Double Press- Left
1-Arm Situp + Double Press- Right
Back to Forearm Getup + Double Press- Left
Back to Forearm Getup + Double Press- Right
Forearm to Hand Getup + Double Press- Left
Forearm to Hand Getup + Double Press- Right
Single-Dumbbell (DB) Tall Kneel to Lunge to Stand- Left Leg, Right Arm
Single-Dumbbell (DB) Tall Kneel to Lunge to Stand- Right Leg, Left Arm
Custom interval timer from SECOND PRO app:
http://www.intervaltimer.com/timers/10088420
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GET SOME GAINZZZ! This is the highest-quality recording of our live follow-along workout show from Wednesday, January 20th at 10am PST at https://www.youtube.com/bjgaddour.
SHOW NOTES
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This is your official 2021 RECOVER template! Use it on M/W/F during off-weeks PLUS on off-days during training weeks.
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