How hard can you push yourself? We do this workout on the last Wednesday of every month.
The Workout!!
There are 7 rounds total. Each round is 4 minutes of work with a 1 minute rest. Use the rest to stretch, grab a drink of water, or do some gentle movement…whatever your body wants!!
There are 4 main moves for the entire workout (plus 1 bonus move). The main moves are…
- Rower Sit Ups
- Plank and Reach
- Side Leg Raises
- Wave Lunges
You’ll start doing 20 reps of each move. It’s your choice if you want to do 1 rep each side or to have 1 rep equal to 2 sides. You’ll work your way through each move and then hit the bonus move which is 1 squat. Then you’ll start back at the top with 19 reps of the main moves followed by 2 squats. Then 18 reps, and 3 squats, 17 and 4, etc. Work your way through until 4 minutes is up then take a 1 minute rest. Then get ready to pick up right where you left off.
Repeat this 7 times. See how low you can get the reps on the main moves and how high you can get your squat count. That’s your PR (or Personal Record). Try to beat it next month. You’ve got this!!
And because we give you the chance to PR not only once but TWICE we have a special PR Day BURNOUT!!! Summer’s PR Burnout move is Plank Toe Touches. These were a favorite of Robert Ling who was the Co-leader for NP Malaysia and a member of the NP WWW community as well. More information about Robert and why we’re honoring him can be found on the Global November Project Blog. So the goal here is to do as many plank toe touches as you can in 1 minute!! Remember that number, it’s the one to beat!
If there is a move that doesn’t work for you or something you like better, feel free to swap it out. If 20 reps isn’t where you’re at, feel free to start at whatever number feels like a “comfortable challenge” to you. We only make suggestions, you make the decisions, and we’re so glad you’re here!
Congrats on the PR!!
