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Workout of the Week (WOW) #11

Here is this week’s workout. Use this on alternating days 2-4 times per week in conjunction with or instead of your regular exercise routine. As always, you need to set the clock for 15 minutes and let it run. We are doing Darryl’s Mean Staircase format.

After the warm up, you do three exercises in an ascending rep circuit. You start by doing one push up, one prisoner squat and then one jumping jack. Easy, right? Hold on…you immediately then do two push ups, two prisoner squats and two jumping jacks. Then you immediately do three of each…and so on.

You do this for a continuous NINE MINUTES. Your goal is to see how many complete sets you can get through when the nine minutes is up. You may rest anytime you like, but complete each exercise at the proper number of reps before moving to the next one.

Warm up (30 seconds each with no rest, 3 minutes total):

Immediately drop to the floor and start the circuit with pushups!

Perform these exercises back to back as fast as possible until the timer ends. Start with one of each, then 2, then 3, then 4, and so on. Can you get up to 15 of each in the time allotted?

Core (1 round)

Cool down: overall body stretching and deep breathing for 1 minute.

Rainmaker Fitness

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