- EXPRESS is a shortened & 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 & stress is high. It’s also ideal for active recovery on OFF-DAYS.
Here’s how it works:
- Perform each move for 120 seconds of work with 30 seconds of rest between moves in the exact order shown:
1.) 40/40/40 Bear Crawl Complex: Bear/Crab/Roll
2.) Pivot & Punch Footwork (Switch Stances Halfway)
3.) Two-Punch Combo Reaction Drill Variation- Level Change (Switch Stances Halfway)
4.) 20/20/20 5-Second Box Breath Plank Flow Progression: Left Side/Front/Right Side x 2
5.) 4:1:1:1 Quadruple Press Situp (Switch Sides Halfway)
6.) Scap Press Flow Progression: Back through Stand (Switch Sides Halfway)
7.) Lateral Hinge to Side Plank Flow (Switch Sides Every Rep)
8.) Shin Box “Press from Top” Flow Progression: Seated through Stand with Overhead Eccentric Return (Switch Sides Halfway)