Previous PWODs

 

😷

HUMP DAY PWOD

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⚡️EASY: 2 sets

⚡️⚡️MEDIUM: 4 sets

⚡️⚡️⚡️CHAMPION: 6 sets

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  • rest 1-2 minutes between sets

  • follow with a healthy meal you enjoy 🥗🚰

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😷

VIGOROUS PWOD

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⚡️EASY workout: 3 sets

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⚡️⚡️MEDIUM workout: 5 sets

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⚡️⚡️⚡️HARD workout: 7 sets​

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Do the first set slowly as your body warms up, then gradually increase speed and intensity with each set.

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Follow with a healthy, enjoyable meal.

🥗🚰

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😷

HOME IMPROVEMENT PWOD 🧹

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Recommended: music that makes you want to move, for the entire workout.  ðŸŽ§ ðŸ”ˆ 

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​Warmup:

  • 100 jumping jacks

  • 25 lunges each side 

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Main workout:

  • 15 min stair stepping

    • A great exercise at home, even if you don’t have a set of stairs available

    • Find a sturdy chair or fill a cardboard box with books to step on

--- OR ---

  • 15 min dancing (like) no-one is watching​

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  • Queue up 4 to 5 favorite songs to serve as your 15 min clock

  • Added challenge: full water bottles as hand weights

 

Cool down:

  • 15+ min of vigorous cleaning - two birds with one stone 

  • Ideas: disinfecting, vacuuming, mopping, washing windows

  • Decide up front what you will clean and prepare all supplies

  • Use music to rhythmically exaggerate motions... get athletic

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Follow with a healthy meal.   🥗🚰

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😷

CHALLENGE PWOD

100 squats

reps throughout the day

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  • Back straight, look straight ahead

  • Feet shoulder-width apart, heels always pressed against floor

  • Bend knees up to 90 degrees

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😷

FLEXIBILITY PWOD

​Warmup, 3 sets:

  • 30 sec locust pose

  • 30 sec plank

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Ab Workout, 3 sets:

  • 10 crunches

  • 10 air bikes

  • 10 side crunches

  • 10 lying leg raises

  • 10 standing opposite arm-leg extensions

  • 3 min walk, hands clasped behind back, shoulders pulled back

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​Stretch, 3 sets: 

  • 30 sec locust pose

  • 30 sec side planks (each side)

  • 30 sec half moons (each side)

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Follow with a healthy meal.   🥗🚰
 

locust pose
plank
crunch
air bike
side crunch
leg raise
opposite arm-leg extension
side plank
standing half moon
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​😷

THE ORIGINAL PWOD

⚡️EASY workout

  • 5-10 pushups

  • 5-10 situps

  • 5-10 squats

  • REPEAT 2-4 times

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⚡️⚡️MEDIUM workout: all above, plus

  • 1-3 minute plank

  • 10-20 crunches

  • 5-10 burpees

  • REPEAT 2-5 times

  • Run 1-2 more miles

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⚡️⚡️⚡️HARD workout: all above, plus

  • 1 mile run, 50 squats

  • 1 mile run, 50 lunges

  • 1 mile run

 

Run on a treadmill or up a staircase. 👟

Staircase conversion: 1 mile = 10 flights

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Cool down with a good stretch.   🙆🏾‍♀️

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Follow with a healthy meal.   🥗🚰

 

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