- 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.

- 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. Technically, this can even be used as an express active recovery routine on OFF-DAYS.

Here’s how it works:

- Perform each move for 50 seconds of work with 10 seconds of rest between moves in the exact order shown:

Spinal Waves + Ball-Squeeze Breathing
Multi-Direction Crawling on Knees
Alternating Uppercut Combo (5-6 Combo)- Orthodox
Alternating Uppercuts Combo (5-6 Combo)- Southpaw
Pivoting Boxing Footwork- Orthodox
Pivoting Boxing Footwork- Southpaw
5-Second Box Breath Side Plank Progression- Left
5-Second Box Breath Side Plank Progression- Right
Dumbbell (DB) 1-Arm Shin Box Squat- Left
Dumbbell (DB) 1-Arm Shin Box Squat- Right
1-Arm Lying Scapular Press + Floor Press Ladder- Left
1-Arm Lying Scapular Press + Floor Press Ladder- Right
1-Arm Situp + Double Press- Left
1-Arm Situp + Double Press- Right
Back to Forearm Getup + Double Press- Left
Back to Forearm Getup + Double Press- Right
Forearm to Hand Getup + Double Press- Left
Forearm to Hand Getup + Double Press- Right
Single-Dumbbell (DB) Tall Kneel to Lunge to Stand- Left Leg, Right Arm
Single-Dumbbell (DB) Tall Kneel to Lunge to Stand- Right Leg, Left Arm