This week, you’re going to be digging deep: no phoning it in, no wasted time—just a straight-forward, heart-pounding workout.
Here’s how it’s going to work: You’re going to do 50 reps of each exercise below as fast as you can. Make sure you finish all 50 reps of one exercise before moving onto the next. Work as quickly as you can while maintaining good form, and take breaks when you need them. If 50 reps seems too ambitious, feel free to modify the workout to your level by adjusting the rep count: maybe 30 or 25 to get you started. Whatever you do, push yourself hard. Good luck!
BeWOW: The 50-Rep Challenge
50 squat jumps
50 push-ups (*Note: Do modified push-ups on your knees if needed.)
50 lunge jumps
50 bent-over row
50 mountain climbers
50 rocking plank
50 kettlebell swings
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.
Sit-up: Lie on your back with feet on the floor and knees bent. Put your hands behind your ears. Without pulling on your neck and using only your abs, lift your shoulders off the mat and come to a full sit-up position. Lie back down slowly.
Lunge jump: Position yourself in a lunge. Jump upwards switching the front and back legs. Once landed, repeat.
Bent-over rows: Hold a dumbbell in your hand with feet shoulder width apart and knees slightly bent. Bend forward from the waist, keeping your spine straight and letting your hand fall forward in front of you. Pull the dumbbell back (you should feel like you’re rowing a boat), squeezing your shoulder blade. Do 10 on the left then switch and do 10 on the right. For more of a challenge, try a plank row in a push ups position with your hands on the weights.)
Mountain climbers: Get in plank position. Alternating legs, bring your knee into the chest, keeping your upper body strong. Extend leg and switch.
Rocking plank: Get into a plank on your elbows and toes. Pressing from your toes, shift your body straight forward, pause, then pull your body back. Forward and back is one rep.
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.
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.
Kettlebell swings: Standing with feet about hip-width apart, hold a kettlebell in front of you both both hands. Bend your knees into a squat, swinging the kettlebell back through your legs as you drop down and forward to about shoulder height as you stand. Repeat in a fluid motion.
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.