It’s that time!! Last Wednesday of the month and that means its time for a PR Day Workout!!
If you aren’t familiar with PR day, the idea is that we do the same workout month after month and revel in how we’re getting stronger! The idea is simple. . . starting at 20 reps per move, dropping a rep each time through, how low can you get your reps??
Here’s the deal. We’ve got 7 rounds that are 4 minutes each. Between each 4 minute round, take a 1 minute break to grab some water, give your body a stretch or blast it with some cardio. Whatever works for you.
You’ll start with 20 reps each of the following moves. . .
Rower Sit Ups
Plank with Reach or Bird Dogs
Side Leg Lifts
Wave Lunges or Lateral Lunges
Once you work your way through the circuit, you’ll do 1 Squat.
Then it’s back to the top, this time doing 19 reps of each exercise and once you finish that, you’ll do 2 Squats.
And so on and so forth.
When you finish your 1 minute break after every 4 minute round, you’ll pick right back up where you left off and keep working your way down. Try to get your rep count as low as possible and your squat count as high as you can.
In terms of are reps for EACH side or for BOTH sides. . . that is entirely up to you!! Feel free to play around with it. Maybe you do 1 rep = both sides for Wave Lunges but 1 rep = 1 side for Plank Reaches. It’s entirely up to you!!
And finally, we have the PR Day burnout. . . PR PUSH UPS!!!! Throw on Salt-N-Pepa’s Push It and put 2 minutes on the clock. How many push ups can you do in 2 minutes? More than last month???
That’s it!! Enjoy your trophy and make sure to treat yourself today. You’ve earned it!!
Oh, and we change up the moves every 3 months, so check back in the last Wednesday in September for an all new challenge!!
