Wednesday, August 15, 2018

Goth WOD #2 - Pallbearer

Goth WOD (Workout Of Day)
This is put together by myself. I'll have a full explanation below, along with a picture. These are intended to be a HIIT and weightlifting workout. If you are new to working out or aren't sure about a certain exercise, ask someone at your gym if they can demonstrate. Most gyms have instructors or people who can help you out. Also, these are common so you should be able to youtube them. Drink lots of water. Look for the #GothWOD and #BatFit hashtags!

FYI, I take a Wednesday break because sometimes things come up in the middle of the week that need taking care of.  Instead of a WOD, I'll post something useful for exercising purposes.  If you have questions, let me know.  I'll get them answered.

Pallbearer

Warm Up - Stretch, 2 min vigorous cardio, get yourself ready to workout! 5-10 minutes.

1000m Row - On a rowing machine, row 1000m.  Typically takes 5-6 minutes.

3 Rounds
20 Air Squats - Stand with feet shoulder width apart, squat, stand, repeat.
20 Sit Ups - So many variations...do your favorite sit up.
20 Push Ups - Try to do full push ups.  Here are 82 push up variations you can try.
20 Jumping Jacks - I feel like I don't need to explain this one...You should know how to do this.

deadlift

5 rep max Deadlift
Just like the first WOD, you're going to run through the motion with the barbell first - 10 times.  Add on weight gradually until you can only lift 5 times.

This is the act of standing up with a weight and it works just about everything.  When you put your first weights on the barbell, you want it to be close to your legs.  My general rule of thumb is the barbell is over the top of my shoe - where they are tied.  Squat down (knee should be above the toe) and find a comfortable hand grip.  Now, stand up and keep the barbell close to your body.  Squeeze your butt as you stand.  Squat back down.  Repeat.

Grip properly or you will have problems!!!


1 min x 5 Jump Rope
This is a fun way to finish up the workout.  Simply grab a jump rope and watch the clock.  Jump for 1 min followed by a 30 sec break...5 times.



How was your workout?

Wednesday's will be for answering questions and talking about food and whatever else I decide to talk about.  Post questions in the comments and I'll be sure to address them!

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