During this week’s BeWOW workout, you’re going to push yourself to the limit, working as fast as you can and pushing yourself as hard as you can. Here’s the deal: You’ll do 10 reps of five exercises, and the goal is to make it through the set five times. Doesn’t sound too bad, huh? Here’s the catch: Since you’re only doing 10 reps of each exercise, you’re going to use heavier weights than usual. Don’t go nuts, though: Make sure to choose a manageable, yet challenging, weight. Remember: The faster you work, the sooner you’ll be done. So hop to it, Be Wellers!
BeWOW: The Fastest Full-Body Workout You’ve Ever Done
Squat with overhead press
Sit-ups with weight
Explanation of exercises
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.
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.
Dead lifts 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.
Sit-up with weight: Lie on your back with feet on the floor and knees bent. With both hands, hold the weight about an inch away from your chest. 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.
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. (If you’re struggling with pull-ups, try these alternatives instead.)
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.
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