Charlotte has seen its share of steamy weather this past week.  Temps will remain in the upper 80’s to low 90’s throughout the rest of the week!  So, join us this week for WAWA as we move to our “summer hours” start time of 6 am!  This will be one of the coolest times of the day; another reason to wake up and work out!

But don’t just wake up and be cool!…..Wake up and be Awesome!  And in that regard, I have an awesome hybrid-run workout for this week.

The Workout:  Two Segments

Segment 1:  “Run Focused”

After the warmup, participants will go outside the Cornwell Center for a “run at your own pace” workout.  Here’s the catch:  You will need to pay attention to your pace, time and distance.

Everyone will take off running at a moderate pace to the left along Queens/Selwyn.  Run for 1 minute, then turn around and backtrack towards the Cornwell Center for a minute again.  The goal is to finish exactly back at the Cornwell Center at the same pace.

Next, turn around and head back down Queens/Selwyn.  This time your “interval” is 2 minutes out and 2 minutes back.

Third interval is 3 minutes out and 3 minutes back.

Last interval is 4 minutes out and 4 minutes back.

Remember, the goal is to “hit” your turnaround points at the Cornwell Center on the designated minute interval.

After the run workout, we’ll gather in front of the Cornwell Center for the second half of the WAWA.

Segment 2:  “Conditioning / Interval Focused”

Here’s the basics for this “benchwarmer intervals” workout.  Seven stations with two exercises at each station.  The first exercise at each station will be a prescribed number of reps.  The second exercise will go until the end of the interval.  Each station’s interval is 2-minutes.  So, if you complete the reps of exercise 1 in 30 seconds then you have 90 seconds to complete exercise 2.  30 seconds rest in-between stations.

Here’s the breakdown of stations:

Station 1:  Exercise 1 (Step Ups x 25 per leg); Exercise 2 (Bench Dips)

Station 2:  Exercise 1 (Jump lunges x 15 per leg); Exercise 2 (Flutter Kicks)

Stations 3:  Exercise 1 (Bulgarian Split Squats w Dumbbells, 15 per leg); Exercise 2 (Hand Release Push Ups)

Station 4:  Exercise 1 (Step Up Squat Step Up x 15); Exercise 2 (Clocks with pushups)

Station 5:  Exercise 1 (Elevated Crunches x 50); Exercise 2 (Jumping Jacks)

Station 6:  Exercise 1 (Step Ups x 25 per leg); Exercise 2 (Scissor Kicks)

Station 7:  Exercise 1 (Downhill Pushups x 15); Exercise 2 (Bicep Curls to Overhead Press w Dumbbells)

Instead of a bench on the indoor basketball court, we’re going to stay outside and use the small wall to the right of the Cornwell Center (as you’re facing the front entrance).  We’ll grab our dumbbells and a yoga mat before starting Segment 2.

Cool Down and Devotion

Workout Leader:  Mike Lenhart

Devotion Leader:  Mike Lenhart