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.

60-30 CORE/CARDIO SUPERSETS

This is a classic fat loss training template using non-competitive core/cardio supersets to maximize intensity & manage fatigue. A superset is where you alternate between 2 exercises with minimal rest between moves.

The core move trains pillar stability at a slower tempo on the ground. The pillar consists of the harmonious interconnection of the scapula, pelvis & spine (or shoulders, hips & core). The cardio move is a faster tempo exercise on your feet that increases heart rate, oxygen demand & calorie burn. Lower-impact cardio exercises are key for longevity.

In the words of legendary coach Vince Lombardi: “Fatigue makes cowards of us all.” Fatigue also makes our bodies less stable. When your muscles are burning and you’re out of breath, not only does performance suffer but joint positioning can be compromised. But progressively training stability while under metabolic stress will bulletproof your body and make you a more resilient mover.

Here’s how it works:

SUPERSET #1: HOLLOW-BODY PUMPS/ALTERNATING FAST FEET

Hollow-Body Pumps for 60 seconds
Rest for 30 Seconds
Alternating Fast Feet for 60 seconds
Rest for 30 Seconds
Hollow-Body Pumps for 60 seconds
Rest for 30 Seconds
Alternating Fast Feet for 60 seconds

REST FOR 60 SECONDS & TRANSITION TO NEXT SUPERSET

SUPERSET #2: PLANK TO PUSHUP TRANSFER/SKATER STEPS

Plank to Pushup Transfer for 60 seconds
Rest for 30 Seconds
Skater Steps for 60 seconds
Rest for 30 Seconds
Plank to Pushup Transfer for 60 seconds
Rest for 30 Seconds
Skater Steps for 60 seconds

REST FOR 60 SECONDS & TRANSITION TO NEXT SUPERSET

SUPERSET #3: GLUTE BRIDGE ISO/BOXING COMBOS COMPLEX

Glute Bridge ISO with Ball Squeeze for 60 seconds
30 seconds rest
Orthodox Stance 20/20/20 Boxing Combos Complex (1-1/1-2/1-3) for 60 seconds
30 seconds rest
Glute Bridge ISO with Mini-Band Abduction for 60 seconds
30 seconds rest
Southpaw Stance 20/20/20 Boxing Combos Complex (1-1/1-2/1-3) for 60 seconds