BeWOW: Addition-by-Subtraction Workout

You’ll subtract an exercise and add a new one in each round of this fast-paced circuit workout. It’s all about keeping your muscles guessing.

>> Want more Be Well Philly workouts? Check out the archive.

Happy Monday, Be Wellers! Ready for this week’s Be Well Workout of the Week?

In this workout, you’ll work with four exercises at a time, completing 10 rounds in all. In each new round, you are going to cross off the first exercise and add a new one onto the end, always ending up with just four exercises per round. Between each round, you’ll do a 45-second sprint. The sprint can be done on the treadmill, bike, elliptical, or outside in your driveway—wherever you can find space! Get it? Here’s what it’ll look like …

BeWOW: Addition-by-Subtraction Workout

Round 1
10 pull-ups
10 burpees
20 squat jumps
30 alternating overhead press

Sprint: 45 seconds

Round 2
10 burpees
20 squat jumps
30 alternating overhead press
20 skiers

Sprint: 45 seconds

Round 3
20 squat jumps
30 alternating overhead press
20 skiers
15 physioball sit-ups

Sprint: 45 seconds

Starting to make sense? Here are the rest of the exercises to add for rounds 4 through 10. Just keep up the same addition/subtraction pattern for each round.

Round 4: 15 pullovers on the physioball

Round 5: 20 lunge jumps

Round 6: 15 push-ups

Round 7: 10 lunge rows (on each side)

Round 8: 15 hamstrings on physioball

Round 9: 10 burpees

Round 10: 10 pull-ups

Explanation of exercises
Alternating overhead press: Holding free weights in each hand, stand with the weights at your shoulders, hips tucked under, and abs very strong. Start by pressing your right hand to the ceiling, return it to your shoulder, and then press with your left. Do these as fast as you can with good form.

Skiers: Start standing with feet together. Jump to the right, land on right foot, left foot goes behind you. Push off your right foot to jump left and land on left foot, right foot goes behind you.

Pullovers on the physioball: Lie on the ball on your back so your head and neck are supported.  Holding a weight in both hands, reach the weight over your head, keeping your arms slightly bent.  Drive the weight back up towards the ceiling.  Be sure to keep your hips up and squeeze your glutes the entire time.

Lunge row: Standing with your left leg forward in lunge and left forearm on your thigh, row a weight with your right arm like you’re starting lawn mower. Do the right arm, then switch legs and do the left.

Hamstrings on physioball: Lie on your back with your heels on the ball and your knees bent to 90 degrees.  Press your heels down into the ball and lift your hips off the ground, lower them back to the ground, and repeat.

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.

>> 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.

Photo: Shutterstock