Wednesday WOD: Three in One Chained Complexes

Happy final hump day of September, my friends!

The truth is, I cannot believe that we are almost DONE with September. Before we know it, it’ll be Halloween, and I, for one, can’t wait for October. The first two weeks of October bring a LOT of crazy:  my one year anniversary in Austin, Andrew’s birthday, a long trip home, and my 25th birthday celebration.

With so much going on, fitting in workouts can be a challenge. Getting to the gym is really hard when life gets busy, so I see lots of my clients and friends skipping workouts or resorting to steady state cardio (like running or walking outside).

Now, don’t get me wrong, any activity is better than no activity. But the truth is, weighted, resistance based training should be included in your exercise routine, regardless of where you are, gym or living room. Enter today’s workout. 

Well, I guess I shouldn’t get ahead of myself!

The why

Lifting weights will:

  • Raise your metabolism
  • Increase your lean muscle mass (and give you that “toned” appearance)
  • Help you get better quality sleep
  • Lower your blood pressure
  • Strengthen your bones bones
  • Lower the bad cholesterol
  • Get you that EPOC (excess post-exercise oxygen consumption = afterburn = burns more calories AFTER you’re doing working out)

So, even when it feels like the world is falling apart around you and the last thing you want to do is hit the gym, you’ve got to lift some weights. With that in mind, I created this week’s Chained Complexes Wednesday WOD. It will be quick, intense, and only require one set of moderate dumbbells (I’m using a set of 15lb dumbbells).

The Wednesday WOD

For today’s workout, we’re doing a full body weighted circuit that is less than 20 minutes.  Each complex will be performed for six minutes, completing as many rounds as possible (and PRETTY, read: with really good form). Your goal is to hold onto the implement for the full six minutes. You should feel your heart rate rising over these six minutes of continuous movement. Only after the six minutes will you rest for one minute before jumping into the next complex.

Now, keep in mind, this circuit is a little different than my interval style WODs, so be sure to check out the introduction video & demos. In this video, I discuss how to complete this workout and demo all three complexes.

And to be honest, part of what makes this Wednesday WOD move so quickly is that each chained complex will target a different area of the body.

Upper Body

wednesday wod for upper body

Core & Cardio

wednesday wod for core and cardio

Lower Body

wednesday wod for lower body

The video

So….to get a sense of how to push hard during the six minute work interval, follow along with me. Let’s get it done in twenty minutes!

***Quick note: my butt should be waaay lower in the renegade rows! So if you can, hold a better plank than I did***

This workout is exactly like those that will be included in my upcoming Winter Sculpt & Shape Up. This four week program prioritizes short, effective workouts and realistic nutrition strategies to keep you burning fat and sculpting muscle from Thanksgiving to Christmas. All the workouts will be under 30 minutes andwill  keep your body burning for hours after you cool down.

If you’ll fill out the form below, I will get back to you ASAP and there may even be a discount for those who join before November 1.

When you smash your Wednesday workout, be sure to tag me on instagram and facebook so I can cheer you on 🙂

What’s your go-to workout when you’re busy?

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