Written By: Tres Kennedy, Owner CrossFit WOTOWN
More than likely you are all over the place this Summer. For members of WOTOWN we want to make sure we set some realistic goals for the summer to continue exercising and creating habits with your nutrition. You’ve been working so hard through the first half of this year to create routines in your life for working out and building healthy eating habits. With a little bit of help and direction you can make a few minor adjustments to your routine to continue on your journey without taking a long break while you vacation or are on the go. WOTOWN MEMBERS can book a goal review to set your Summer plan with eating goals, workout goals, and more customizable workouts on the road. You can book that here.
For non members of the gym we have a special gift for you as well. We are sharing 5 workouts that you can do while on vacation or when you get a little bit of free time in your day. Our hopes is that these workouts can kickstart the drive for you to a healthy life. You will notice with these workouts that they vary in task and time domains. They are structured this way to keep you engaged and to train different muscle groups under different levels of intensity. Each day has a strength portion and a piece of training to get your heart rate up and get sweaty.
Before I share them, I’ll go over some terminology with you.
WOD: means Workout Of Day …and the number sequence 5-5-5-5-5 or 21-15-9 means how many times you do that movement. So, for the Day 1: STRENGTH you do 5 rounds of 5 weighted squats and for the WOD portion: you do 21 jumping squats, 21 pushups, 21 mountain climber and 21 situps…THEN…you do 15 of all those and then 9!!!
EMOM: Every Minute On the Minute! So if you have to do 10 burpees EMOM, you start at the beginning of one minute and BUST OUT those 10 burpees then rest UNTIL the start of the next minute!!
I hope you enjoy these workouts on the go this Summer and that they spark an interest for you and your health journey. If you would ever like to talk about your health journey and develop a plan that fits for you, you can book a No Sweat intro here.
Day 1: Strength Weighted Squats (Hold weight next to hips) 5-5-5-5-5 WOD 21-15-9 Jumping squats Push ups Mountain Climbers Sit ups
Day 2: Strength Pushups 20-20-20-20-20 (Rest 2 min between) WOD 5 rounds 25 Lunges 25 Burpees 25 Foot Bear Crawl
Day 3: Strength 4 x 400 Meter Sprints (Rest 2 min between) WOD 4 Rounds 20 Dips on an object 20 Pushups 20 Sit ups 20 second plank
Day 4: Strength Front Squat 8-5-3-5-8 (Hold weight above chest) WOD Run 1 mile
Day 5: Strength Alternate Wall Sits & Planks for 10 minutes 10 min EMOM (Every min on the min) Wall Sits (1 min) Plank (1 min) WOD 4 Rounds 50 double under (jump rope) or 150 single unders (Jump rope) 50 Lunges (50 steps)