WOW 2 EXPRESS

- EXPRESS is a shortened and simplified 20-minute follow-along version of the full 1-hour WOW (Workout of the Week). It features the main moves in a carefully-crafted chronological order with a classic interval circuit training format. It’s designed for trainees who need fast, fun & effective anytime, anywhere workouts.

- Though it’s not as stimulating as the fully-programmed WOW, it’s the best way to stay in the fitness game during busier times. It’s also a great way to “learn by doing” on Mondays to ease you into each training week.

- Perform it 2-3 times/week with ideally a day of rest between sessions. Or use it during any training week on a day where time is low and stress is high. This can also be an express active recovery routine on OFF-DAYS.

Here’s how it works:

- Perform each move for 45 seconds of work with 15 seconds of rest between moves in the exact order shown:

Praying Ball-Breaths
Lateral Crawling on Knees
Alternating Hooks Combo (3-4 Combo)- Orthodox
Alternating Hooks Combo (3-4 Combo)- Southpaw
Lateral Boxing Footwork- Orthodox
Lateral Boxing Footwork- Southpaw
5-Second Box Breath Side Plank- Left
5-Second Box Breath Side Plank- Right
Goblet or Front-Loaded Shin Box Squat- Left
Goblet or Front-Loaded Shin Box Squat- Right
1-Arm Lying Scapular Press + Floor Press- Left
1-Arm Lying Scapular Press + Floor Press- Right
1-Arm Situp + Overhead Press- Left
1-Arm Situp + Overhead Press- Right
Back to Forearm Getup + Press- Left
Back to Forearm Getup + Press- Right
Forearm to Hand Getup + Press- Left
Forearm to Hand Getup + Press- Right
Left-Arm Dumbbell Tall Kneel to Left Lunge to Stand (Ipsilateral)
Right-Arm Dumbbell Tall Kneel to Right Lunge to Stand (Ipsilateral)