Category Archive: WOW Workouts

Aug 31

Add Some Variety To Your Push-up Collection

Here are two new versions of the push-up to add to your fitness arsenal.  These can be done at the gym or at home as our focus fitness group,WOW, demonstrates. This first one, the stability ball push-up crunch, combines core with upper body strength to activate a multitude of muscles in your body. You can …

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Jun 29

Core Exercises of the Week! Stability Ball Forearm Plank and Ceiling Touch

The first exercise, stability ball forearm plank, is a great one for the entire core, with focus on the lower back, glutes, and hamstrings!  The second one focuses mostly on the upper abs.  Of course the aforementioned WOW fitness group will be demonstrating these fun and challenging exercises.    

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Dec 23

Add A Christmas Wreath To Your Door, Not Your Waist!

Tis the season to be jolly, should not be confused with, tis the season to overeat! This holiday season you will be facing your strongest foe in its most potent environment. Unhealthy food at holiday parties and it will be everywhere you look. You will be at your weakest and most susceptible to its enticing …

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Nov 19

W.OW. Workout Series #4

Day 1 (4 sets of each exercise) 20 Prisoner Squats with Medicine Ball or Dumbbells 20 Dumbell Turning Jabs 20 Superman Holds 3 seconds each 20 Butterfly  Crunches 30 Mountain Climbers Day 2 Some form of cardio or brisk walking for a minimum of 20 minutes Day 3 (4 sets of each exercise) 20 Side …

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Aug 10

W.O.W. Workout Series #3

W.O.W. Workout Series #3 Workouts Designed by Kirk Pedersen Do these 3 workouts Monday, Wednesday, and Friday. Day 1 8 – Single Leg Squats (each leg) 15 – Rotator Cuff Scarecrows 10 – Alternating Plank Leg Lifts (each leg) 45 seconds – Jump Squares *Repeat for a total of 4 sets of each exercise Day …

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Jun 03

W.O.W. Workout Series #2

W.O.W. Workout #2 Workouts Designed by Kirk Pedersen Do these 3 workouts Monday, Wednesday, and Friday. Day 1 8 – Modified Triangle Push-ups 12 – Two o’clock lunges each leg 15 – Planks (hold time 10 seconds each) 12 – Double Step Up each leg (fast pace) Repeat these 4 Movements, 4 times (4 sets) …

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May 16

WOW Workout Series #1

WOW Workout Series #1 Workouts Designed by Kirk Pedersen Do these 3 workouts Monday, Wednesday, and Friday. Tuesday and Thursday are walking days for a minimum duration of 30 minutes. Workout #1 The following exercises are to be done four times in the sequence below with little to no rest in between. 15 Prisoner Squats …

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