Wellness Witness Workout #4

I try to post a workout idea for you each week. Here is one that we did this morning at the local Wellness Witness Workout.

*Remember, the style of workout is called REST BASED TRAINING. That
means you will push until you can’t keep going, and then you rest until
you’re ready to start back. You should be breathless, have burning
muscles, and be hot.
*Use as heavy of weights as you can manage with good form.
*Attempt these exercises at your own risk. Wellness Witness is not
liable for any injuries sustained while attempting these workouts.

(If you aren’t sure how to do any of these moves you can find videos on YouTube)

Set 1 (Each exercise should last 30 seconds)
Plie squat/stand/overhead tricep extension
Lawnmower with L arm
Lawnmower with R arm
Switch Jumps (Jumping Lunges)
Crunch with punches
*Do this set four times. After the 4th time, you can rest up to 30 seconds before starting Set #2.


Set 2 (Each exercise should last 30 seconds)
Squat with an overhead press
Burpees
Squat/side leg lift/side raise with arms (do this for 60 seconds)
Push-ups
*Do this set THREE times. After the 3rd time, you can rest up to 30 seconds before starting Set #3.

Set 3: Only do this set ONCE
SLOW Bicycle Crunches (30 seconds)
Plank (30 seconds)
Rest 10 seconds
Plank 30 seconds
SLOW Push-ups (30 seconds)