BeWOW: Let’s Totally Reimagine Your 30-Minute Workout

Our latest Be Well Workout of the Week.

Shutterstock

Shutterstock

This week’s workout will take you exactly 30 minutes to complete. And the best part is, we’re going to be breaking it down into three, bite-size 10-minute segments. Meaning? Time is really going to fly.

Here’s how it’ll work: You’ll start with five reps of one exercise, then 10 of the next, then 15, 20, and 25 reps, each of a different exercise. You’ll notice, below, that you have three groups of exercises to get through. For each group, you’ll set your timer for 10 minutes, and work through the exercises and reps as prescribed, finishing as many rounds within the group as you can in just 10 minutes time. When time’s up, move on to the next group, taking a one-minute break between groups. (Be sure to gather your equipment ahead of time so you don’t waste time!)


Ready get started?

BeWOW: A 30-Minute, Total Body Workout You'll Actually Love

Group 1 x 10 minutes
Note: You'll need a box/stable elevated surface.
5 burpees OR box jumps (You pick!)
10 decline push-ups
15 tricep dips
20 toe taps
25 crunches

Group 2 x 10 minutes
5 pull-ups
10 squat with overhead press
15 bicep curls
20 kettlebell swings
25 ab twists

Group 3 x 10 minutes
5 plank rows
10 skier jumpers
15 plié squats
20 band/TRX rows
25 bicycle crunches

Explanation of exercises
*Click the links below for visual explanations.

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.

Box jumps: Pick a stable surface that you can jump onto and land safely (use a step, bench in the gym, low wall outside, etc).  Start in a squat and jump from both feet to land on both feet in a squat on top of the surface.  Stand up from your squat and step back down.

Decline push-ups: Put your feet on a bench or step, and put your hands on the ground. Do your push-ups in that position.

Tricep 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.

Toe taps: Lie on your back with arms by your side and legs in the air, knees bent at 90 degrees. Alternating left and right, gently touch your toes to the floor, pulling your belly button to your abs to keep your lower back from arching. (If it does arch, don't bring your feet all the way to the floor.)

Crunches: Get in sit-up position, with knees bent and hands behind the head. Without pulling the neck, squeeze your abs and sit halfway up. Hold for a beat, and return to starting position.

Pull-ups: Suspend yourself on the pull-up bar with your hands a little wider than shoulder-width apart. Pull yourself up, keeping your body as straight as possible, until your chest reaches the bar. Slowly return to the starting position and repeat.

Squat with overhead press: Hold the weights at your shoulders, do a squat. As you stand back up, press the weights over your head. Return them to your shoulders as you squat back down.

Bicep curls: Hold dumbbells at your side with palms facing forward. Pretend your elbows are glued to your midsection and curl the weights toward your shoulders, keeping your upper arms still. Slowly return your weights to the starting position.

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.

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.

Plank row: In a push-up position with your hands on free weights, row one weight up and back, keeping your hips square to the floor and squeezing your shoulder blade. Lower and repeat on the other side.

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.

Plié squats: Standing with feet a little further than hip width apart, turn your feet out and do a squat.

Seated band rows: Sitting on the floor with legs together and straight out in front of you, loop a resistance band around your feet and hold one end in each hand. Starting with arms extended in front of you, pull your elbows straight back, squeezing your shoulder blades together. Extend arms slowly to return to the starting position.

Bicycle crunch: Lie on your back in sit-up position: feet on floor, knees bent, hands behind the head to support the neck. Lift your feet off the floor, extend your left leg to straighten, and twist your torso as you touch your left elbow to right knee. Draw the left leg in as you push the right leg out, and twist the other direction, touching your right elbow to left knee. Repeat by alternating sides in a fluid motion.

» 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.

Like what you're reading? Stay in touch with Be Well Philly—here's how:

Be respectful of our online community and contribute to an engaging conversation. We reserve the right to ban impersonators and remove comments that contain personal attacks, threats, or profanity, or are flat-out offensive. By posting here, you are permitting Philadelphia magazine and Metro Corp. to edit and republish your comment in all media.

  • Maureen

    This looks great, but for a home workout, I dont have a pull-up bar or TRX bands, any suggestions for substitutions, that would work the same area and not repeat from one of the other groups?

    • Audrey

      Hi Maureen!

      Instead of using a pull up bar, you can use a regular exercise band, anchor it up high, and then do a lat pull down instead. That way, you’re still working the same muscles!

      If you don’t have a TRX, you could just use hand weights to do a bent over row, or use a regular exercise band to do rows. If you don’t have either of those, you could always just lie on your stomach with your arms out like a T, and lift your upper body and arms off the ground, squeezing your shoulder blades together, and then lower back down.

      I hope that helps! Good luck with the workout!