wod prgrm sweat
WOD PRGRM SWEAT is 45 minutes of high-intensity fitness program for all levels. If you're seeking a challenging and intense workout to push your limits and break a sweat, WOD PRGRM SWEAT is the perfect fit for you. With no emphasis on skill progressions or movement techniques, this program will help you develop a habit of consistent daily movement and achieve your fitness goals.
$20/month
WOD PRGRM SWEAT
HIGHLIGHTS
- Designed for all fitness levels/ experience
- 45 minutes of daily workouts
- Minimal equipment requirements
- Suitable for small home gym set ups
- Light weights and lots of reps
WOD PRGRM SWEAT
description
WHO'S THE PROGRAM DESIGNED FOR?
WOD PRGRM SWEAT program is designed for anyone who wants to develop a habit of consistent daily movement and challenge themselves physically and mentally. Whether you're a fitness newbie or a seasoned athlete, this program will push you to your limits and make you SWEAT like never before.
TRAINING VOLUME & STYLE
WOD PRGRM SWEAT is a high-intensity 45-minute workout program that will leave you feeling energized and accomplished. The daily workouts are programmed minute by minute, so you know exactly what to expect and can maximize your time in the gym. With a mix of interval-style training, bodyweight exercises, and boot camp-style fitness, you'll build strength and endurance while burning calories and sweating it out. This program is designed to keep you engaged and motivated with unique movement combinations and built-in rest periods.
GYM REQUIREMENTS
WOD PRGRM SWEAT is a highly scalable and adaptable program that can be done anywhere, anytime. You don't need access to a fully equipped gym to get the most out of this program; it's ideally designed for small home gym setups and perfect for those who love to travel and work out on the go.
EQUIPMENT
Minimal equipment is needed for WOD PRGRM SWEAT, primarily dumbbells, kettlebells, and bands. You may occasionally use a med ball, machines, and a box, but the focus is on simple and effective movements that will challenge your body and make you SWEAT.
WOD PRGRM SWEAT
45:00
MINUTES OF HARD WORK
START TO FINISH
BODYWEIGHT &
BOOT CAMP STYLE FITNESS
USING MINIMAL EQUIPMENT LIKE DUMBBELLS, KETTLEBELLS, BANDS.
DESIGNED TO BUILD CONSISTENCY IN DAILY MOVEMENT
VS.
PROGRESSION IN SKILLS AND TECHNIQUES.
WOD PRGRM SWEAT
SAMPLE DAY
WOD: "SWEAT START"
WARM-UP (5 MINUTES):
- 30 seconds Jumping Jacks
- 30 seconds High Knees
- 30 seconds Butt Kickers
- 30 seconds Air Squats
- 30 seconds Rest
EMOM 12 (0:00 - 12:00):
- 10/10 SINGLE LEG DEADLIFTS (20/10KG DUMBBELLS)
- 20 PLANK SHOULDER TAPS
- 10 CRAB WALK (10 REPS FORWARD, 10 REPS BACK)
AMRAP 8 (12:00 - 20:00):
10 BURPEES
12 BOX JUMPS (OR STEP-UPS)
15 DUMBBELL THRUSTERS (20/10KG)
REST (20:00 - 22:00)
EVERY 3:00 X 4 (22:00 - 36:00):
250M ROWING
15 KETTLEBELL SUMO DEADLIFT HIGH PULL (24/16KG)
12 PUSH PRESS (20/10KG)
EMOM 6 (36:00 - 42:00):
20 DUMBBELL BENCH PRESS (20/10KG)
20 BAND PULL-APARTS
COOL-DOWN (5 MINUTES):
30 SECONDS SEATED FORWARD FOLD
30 SECONDS PIGEON POSE (EACH SIDE)
30 SECONDS CHILD'S POSE
30 SECONDS REST
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