- EXPRESS is a shortened & 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.

- 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 & stress is high. It’s also ideal for active recovery on OFF-DAYS.

Here’s how it works:

- Perform each move for 90 seconds of work with 30 seconds of rest between moves in the exact order shown:

1.) 45/45 Lateral Bear Crawl Complex: Knees Grounded/Elevated

2.) Lateral Footwork + Jab (Switch Stances Halfway)

3.) 1-2-3-4-5-6 Boxing Combo Ladder (Switch Stances Halfway)

4.) 5/5 Breathing Side Plank Flow: Straight-Legged

5.) 2-Way Getup to Situp Flow (Switch Sides Halfway)

6.) Getup to Bridge + Press Flow (Switch Sides Halfway)

7.) Getup to Lateral Hinge to Forearm Flow (Switch Sides Halfway)

8.) 30/30/30 Shin Box to Lunge Left Complex: Contra/Ipsi/Goblet

9.) 30/30/30 Shin Box to Lunge Right Complex: Contra/Ipsi/Goblet

10.) 1-Arm Shoulder-Loaded Contralateral Tall Kneel to Lunge to Stand (Switch Sides Halfway)