BeWOW: High-Intensity, No-Time-To-Catch-Your-Breath Workout



We’re going to get your heart pounding and your lungs working on overdrive this week. In the latest Be Well Workout of the Week, you are going to work with pairs of exercises, completing the reps for each pair four times. You will have time to recover between each set, but be warned: The recovery time gets shorter as you go. So, after the first set, you get a 30-second rest period, after the second set you get 20 seconds, and after the third set you get 10 seconds. Once you complete the fourth and final fourth set, you get one minute of recovery before moving on to the next pair. Make sense?

Here are your exercises. Good luck!

BeWOW: No-Time-To-Catch-Your-Breath Workout

Pair 1: Do the pair four times through. Rest 30 seconds, then 20 seconds, then 10 seconds.
15 squat jumps
15 push-ups

Recover: 1 minute

Pair 2: Do the pair four times through. Rest 30 seconds, then 20 seconds, then 10 seconds.
10 ski jumpers (on each side)
10 lunge row (on each side )

Recover: 1 minute

Pair 3: Do the pair four times through. Rest 30 seconds, then 20 seconds, then 10 seconds.
15 dead lifts
10 burpees

Recover: 1 minute

Pair 4: Do the pair four times through. Rest 30 seconds, then 20 seconds, then 10 seconds.
10 lunge jumps (each side)
10 ab twists (on each side)

Recover: 1 minute

Pair 5: Do the pair four times through. Rest 30 seconds, then 20 seconds, then 10 seconds.
15 overhead press
10 dips

Explanation of exercises
*Click the links below for video how-tos.

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: Start lying face down with your chest on the floor, with hands facing forward and palms down in line with your shoulders; elbows should be pointing back. Push up until arms are extended (the inside of the elbow should be facing forward) and drop back down.

Ski jumpers: Start in a skier’s stance (like a squat, but bent forward at the waist slightly). Using your arms for momentum, jump up and to the left, landing on both feet. Jump to the right. Repeat.

Lunge row: Standing with your left leg forward in a lunge and left forearm on thigh, row a weight with your right arm like you’re starting lawn mower. Switch to opposite side lunge for left arm.

Dead lifts: Stand with legs shoulder-width apart and dumbbells in hands. Bend knees slightly and lean forward with your arms moving towards the ground, until your back is at a table-top position. Slowly return to the starting position.

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.

Lunge jump: Position yourself in a lunge. Jump upwards switching the front and back legs. Once landed, repeat.

Ab twists: Sit on the floor with knees bent, heels pressing into the ground. Lean back slightly and use your abs to twist side to side.

Overhead press: 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.

Dips: Using a bench or a chair, step your legs out a few feet in front of your body. Steady your hands on the bench or chair and, with your back just a few inches from your fingertips, lower your body to the ground. Then raise your body back to the starting position by pushing into the bench or chair. Repeat.

>> 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.


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 week right here on Be Well Philly.

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