Here are some WOD's for various training levels. Play around with them, add or subtract. Remember, no pain = no gain. You're going to be sore but I promise you, you will love tabata because you live for the 10 second rest.
I plan on also attaching some videos at a later date. Be sure to do proper movements too! Doing an exercise properly is crucial to getting the most out of it and not hurting yourself!
Here are some sample WODS. In order, Beginner, Intermediate, Advanced. Feel free to with time add weight. Below the WOD are explanations on what each exercise is. In the 10sec rest, jot down how many reps you did. Keep track of these so you can see progress over time. I also use them as a base line. I always try to stay within 1-2reps of the last interval to keep me from slacking. So in interval one, if you do 20 pushups, aim for 20 again, but keep a minimum of 18. If you manage only 18 on interval two, aim for 17 or 16 on the next. Aim for MAX effort all the time!
Pushups - If you can't do a pushup - modify them. But keep up those reps at 100%. If you can do some normal pushups but are struggling towards the end, modify!
Plank Pushups - Start off in plank position, then go from your belows to your hands and back down again, one arm at a time, fast as you can. So it should start off as a plank position and end at a pushup position.
Here is video on how to do the plank-push up. It also shows the proper positioning for a plank.
BW Squats (Body weight) Squats - Just your everyday typical squat. However, be sure to keep your knees behind your feet and instead of stopping at 90 degrees, you want your butt to break your knee plan and be a few inches above the ground. Keep your chest upright. Practice a few to get it down before going 100% max on these. Overtime you can add weight.
Deadlifts - Be sure to read up on how to properly do deadlifts! You can really hurt yourself if done improperly!
Jump Squats - Do a squat and when you come back up use the momentum to jump.
CF Situp - Grab a medicine ball, I suggest the following for each group, B: 4lb, I: 6lb/8lb, A: 10lb. Get into a situp position. Hold the medicine ball behind your head. Do a situp and reach the ball up over your head. When you come back down, the ball goes back over your head. The ball should be reaching to the sky when you come up for the sit-up.
Lunges - Good old lunges, don't allow your knee to extend past your feet. Proper FORM!
Scissor Kicks - Feet should only be 6" off the ground and cross over one another. Hands are under your buttocks.
Flutter Kicks - Feet only 6" off the ground and do small flutter kicks, only separating your feet by a few inches. Place your hands under your buttocks. Do not do full leg extensions. These are small pulsating kicks.
Burpees (My personal Fav!) - Here's a video. They're doing slow motion for demonstration but this is an EXPLOSIVE exercise and should be done quickly. Notice the female is doing a modified push-up. Feel free to use this until you can do a full pushup.
Mt. Climbers - Watch this
Mason Twists - Watch this too!
Sprints - Find a track or gym or wherever you can get a good sprint in! Keep walking for 10 second rest. For advanced you can jog during the rest period!
Ball Sit Up - Take a yoga ball, small enough to put between your feet. Lay flat on your back. Hold ball behind your head. Bring your legs up to an L position, your upper body will come up into a crunch position to meet your legs. Pass the ball from your hands to your feet. Return to the flat position but do not allow your feet/ball to touch the ground. Come back up and transfer the ball back to your hands, not allowing your feet or the ball to touch the ground.
You WILL feel these if done properly. This is usually the exercise that results in my usage of certain words. Goodluck!
That's pretty much it. Again you can use a variety of exercises like box jumps, pull-ups, etc. I will add more as we go along. Goodluck and keep me updated!!
-Jaimie
Thanks Jaimie!! So for example on the beginners WOD would you do a full set (4 mins) of sit-ups and then move onto squats for the next set?
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