Welcome to the cycle of GWODs programmed by Chris Freytag! Chris is bringing you the next month of workouts, and we're excited to hear what you think. Have any questions or comments? Drop us a line: gwod [at] greatist.com!
This week is all about fast-paced bodyweight circuit training.
It helps to have a timer to be accurate with the intervals. I use the Tabata Pro App on my iPhone or iPad, which costs about $2.99, and set it for 10 segments of 1 minute's work and 15 seconds' rest.
IF YOU WORK OUT 2, 3, or 4 DAYS A WEEK
After a five minute warm-up, run through the following circuit three times. Perform each exercise for one minute, rest for 15 seconds, then move onto the next.
- Down dog push ups
- Alternating lunge jumps
- Alternating step ups (use a high bench)
- Tricep dips off of a bench or chair (don't go too deep!)
- Plank hold
- Jumping jacks
- Russian twist
Cool down and stretch.
You're all done! For some more healthy motivation from Chris Freytag, check out her books: