Weekly HomeWOD

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Good morning, and Happy Monday, everyone! It’s time to start the week out right with another Weekly HomeWOD! Today’s workout is sure to get your heart rate up, are you ready?

The HomeWOD videos (Home Workout Of the Day) are a series of high-intensity workouts that can be performed at home with little to no equipment.  Every so often, there might be equipment such as dumbbells or a jump-rope, but there will always be substitutions if you do not already have the equipment.  I designed these workouts for busy adults who may not be able to make it to the gym, or are traveling.  My goal is to provide you with workout options that can be performed almost anywhere.

Remember to warm up or stretch before jumping into the workout, and make sure you are listening to your body.  These workouts are designed to be somewhat challenging and you are meant to push yourself, but if any movement causes any abnormal pain or discomfort, stop.  Be safe, stay hydrated, go at your own pace, and have fun!


Today’s Workout:

Can’t view the video? Watch it here.

4 Rounds:

20 Walking Lunges

20 Hollow-body Rocks

200m Run


This is a burner, and will definitely work out your cardio, glutes, quads, core and hamstrings! This workout was tough, but I had fun doing it.  This will definitely get your heart rate moving, and the walking lunges really start to burn in the second round.  Push yourself, but be safe, and have fun!


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