Wogging Routine #1

Get your JORTS on and let's go!

Warm-up:

Minute 1-5: 3.0 mph
Minute 5-10: 4.0 mph (start wogging - almost airborne!)
Minute 10-15: 4.5 mph
Minute 15-20: lunges
Minute 20-25: skipping
Minute 25-30: 4.5 mph wogging
Minute 30-35: front leg kicks
Minute 35-40: 4.0 mph wogging
Minute 40-45: cool down

Koach Krafty's Wogging Overview and Tips

Welcome to WOGGING, a combination of walking and jogging. If you haven't been exposed, WOGGING is easy, fun and healthy. Wogging was created with the elderly and pregnant women in mind, but it can be done by anyone who wants to get out, get active, and get "almost airborne."

Wogging How-to Tips and Information:
1. Slogan: "Almost Airborne," meaning a Wogger must always have one foot on the ground.
3. Performed on a four count - "1 , 2 , 3 - WOG!" The count must be chanted by the chosen leader--- variations are accepted and encouraged: "You are Strong - WOG! You are Power - WOG! You are hot - WOG!"
4. Woggers must pump their arms over their heads with each step. Exaggerated hips thrusts, similar to speeedwalking.
5. Wogging must be done in groups: it's a community activity!
6. Woggers must form a horiontal line and move in complete unison: they can't yield to oncoming traffic.
7. Wogging is especially beneficial to pregnant women and the elderly.
8. Patented in 2007 by Koack Krafy in partnership with Big Weight.



WOGGING routines to come ---stay tuned!