BeWOW: 20-Minute Turbo-Blast Workout
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You only need a stopwatch and a set of weights for your workout this week. Here’s how it’ll work: You’ll work with pairs of exercises, switching off doing 30 seconds of one then 30 seconds—and repeat—for two-minute rounds. That means you’ll end up doing each exercise twice, with no rest in between.
In between rounds, you have a two-minute cardio segment where you do 30 seconds on, 30 seconds rest, and repeat. Your cardio can be done any way you want. You could sprint, bike, elliptical, or jump rope, or do toe taps, jump rope, jumping jacks, run up the stairs, or anything else that gets your heart going. Your rest during this workout comes between each two-minute round, when you set up for your next pair of exercises. That means you should be working hard the whole time.
This workout clocks in at 20 minutes total, so if you have enough time and feel up to it, try making it through the whole thing twice. If you just need a quick, challenging workout, then work as hard as you can one time through.
BeWOW: 20-Minute Turbo-Blast Workout
Round 1
Plank up-downs (30 seconds)
Plank hold (30 seconds)
Repeat once
Cardio: 30 sec on, 30 sec rest; repeat (two minutes total)
Round 2
Squat hold (30 seconds)
Squat jumps (30 seconds)
Repeat once
Cardio: 30 sec on, 30 sec rest; repeat (two minutes total)
Round 3
Push-up twist (30 seconds)
Overhead shoulder press (30 seconds
Repeat once
Cardio: 30 sec on, 30 sec rest; repeat (two minutes total)
Round 4
Deadlifts with dumbbells (30 seconds)
Burpee (30 seconds)
Repeat once
Cardio: 30 sec on, 30 sec rest; repeat (two minutes total)
Round 5
Plank row (30 seconds)
Reverse fly with weights (30 seconds)
Repeat once
Cardio: 30 sec on, 30 sec rest; repeat (two minutes total)
Explanation of exercises
*Click the links below for how-to videos.
Plank up-downs: Start in a plank on your elbows. Press up to your hands starting with your right hand, then one arm at a time return back down to your elbows. Stay in a plank the whole time with your shoulders right over your elbows and wrists.
Plank hold: Hold a plank position either on your elbows or hands. Make sure your shoulders stay in line with your elbows or wrists.
Squat hold: Stand with feet hip-width apart and perform a squat, dropping your rear until your knees are just behind your toes and your hamstrings are parallel to the floor. Hold that position for the duration of the exercise.
Squat jumps: Stand with feet hip-width apart and perform a squat, dropping your rear until your knees are just behind your toes and your hamstrings are parallel to the floor. As you stand, propel yourself upwards and jump. Return to standing and squat again.
Push-up twist: Do a push-up. When you straighten your arms at the top, twist your torso and reach your right arm up to the ceiling. Put your hand back down, do a push-up, twist to the left.
Overhead shoulder press: Stand with feet a little further than shoulder width apart. Holding a pair of free weights at your shoulders with your palms facing forward, press the weights up over your head. Return the weights to your shoulders and repeat.
Deadlifts with dumbbells: Hold dumbbells with arms extended down so they’re resting on your thighs, feet shoulder-width apart. Keeping shoulders back and abs tight (and without locking your knees), bend at the hips and let the weights lower towards the floor, going as far as you can without bending your knees too much. Drive your heels in to the floor and stand to return to the starting position.
Burpee: 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, lower to the ground, bring your feet back in, and stand up.
Plank row: With your body in a push-up position and your hands on weights, pull each weight up and back, one at a time, keeping your hips square to the floor.
Reverse fly with weights: Standing in split stance (one foot in front of the other for balance), bend at the waist with arms hanging forward and slightly bent. Lift arms to the side, squeezing shoulder blades together.
>> 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.
