LoW,
Wake up and go outside immediately for a 10 minute walk. Then, try out this 3-part workout. It can be completed in 30-40 minutes total and DOES NOT necessarily have to be completed in one block. You could spread the 3 sessions over the course of a day which it what I often do.
Don't have time? Make time.
Enjoy and Be Wild,
-Wildman Dan
Mobility Flow
- Lunge Pulse R + L
- Repeat 2 rounds of :30 sec on the Right + :30 sec on the Left for 2-minutes total.
- Leg Swing R + L
- Repeat 2 rounds of :30 sec on the Right + :30 sec on the Left for 2-minutes total.
- Glute Leg Swing R + L
- Repeat 2 rounds of :30 sec on the Right + :30 sec on the Left for 2-minutes total.
- Tea Cups R + L
- Repeat 2 rounds of :30 sec on the Right + :30 sec on the Left for 2-minutes total.
- Shoulder CARS R + L
- Repeat 2 rounds of :30 sec on the Right + :30 sec on the Left for 2-minutes total.
Wildness of the Day - WOD
4 Rounds:
8 Squats + 8 Lunges + 8 Lunge Jumps + 8 Squat Jumps
16 Bear Hugs
8 Grizzly Punch R
8 Grizzly Punch L
Rest 90 seconds.
Repeat for 4 rounds total.
The idea is to "sprint" through the all 4 exercises and then rest for 90 seconds. This will help to maintain intensity - especially for the plyometric (jumping) exercises.
Extra Wildness:
Use Neon Buffalo, a KB, DB's, etc to add weight for the Squats and Lunges.
Customizations?
Do 16 Squats + 16 Lunges if jumping isn't right for you.
Flexibility Sesh
Hold each stretch for 1-minute.
You could repeat this series for 2-3 rounds if you want to focus more on flexibility.
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