BeWOW: 10 x 5
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In this workout, you’re going to work with pairs of exercises, doing 10 reps of two exercises five times—so, 10 squats, 10 push-ups, repeat; 10 squats, 10 push-ups, repeat; and so on—before moving on to the next pair. In between pairs, complete three sprints at 30 seconds each with a 30-second recovery in between. The sprints can be done outside or on the treadmill, bike, elliptical—wherever you can find enough space to move around.
The great thing about this workout is that if you’re just starting out and the thought of five rounds of each exercise seems a little overwhelming, you can always start with fewer rounds and work your way up over time. It’s totally flexible. Just make sure that wherever you are in terms of your fitness level, you really push yourself as hard as you can. Ready … set … go!
10 x 5
What you’ll need:
• Mat
• Band, free weights, or weight machine
• Pull-up bar
• Physioball
Group 1:
Squat jumps
Push-ups
Sprint: 3×30 seconds, 30-second recovery
Group 2:
Lunge jumps (five on each side)
Rows (can be done with a band, weights, or machine)
Sprint: 3×30 seconds, 30-second recovery
Group 3:
Pull-ups
Burpees
Sprint: 3×30 seconds, 30-second recovery
Group 4:
Sit-ups
Lateral lunges (5 on each side)
Sprint: 3×30 seconds, 30-second recovery
Group 5:
Chest fly on physioball
Hamstrings on physioball
Sprint: 3×30 seconds, 30-second recovery
Explanation of Exercises
Burpees: Just like an up-down in football. Put your hands on the ground, jump your feet out behind you so you’re in push-up position, hit your chest to the ground, and bring your feet back in, stand up.
Chest fly on physioball: Lie on your back on the physioball with your head and neck on the ball. Keep your hips up and squeeze your glutes. Holding free weights, extend the arms up. Keeping elbows loosely locked, drop the arms out to the sides until the hand is in line with the shoulder, then raise them back up.
Hamstrings on physioball: Lie on your back on the ground with your heels on the ball. Press your heels into the ball to lift your hips off the ground, then pull the ball in towards your hips. Roll the ball back out as you straighten your knees and put your hips back down.
>> Did you complete this week’s BeWOW? Tell us how you did in the comments! Or, feel free to tweet at us about it using the hashtag #BeWOW. Check out all the BeWOW workouts here.
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Audrey McKenna Hasse is the owner of A.M.Fit, a personal training and healthy consultation business on the Main Line. You’ll find her workouts every Monday right here on Be Well Philly.
