Get ready, folks: It might be freezing outside, but you are about to sweat up a storm thanks to this week’s workout.
Here’s the deal: You’re going to start with 10 reps of four exercises, and repeat that set four times. Then you’ll do 20 reps of three new exercises, three times. Then 30 reps of two exercises, two times. You’ll end your workout with 40 reps of kettlebell swings and, lucky for you, you’ve only got to do that once.
Are you ready, Be Wellers? 4, 3, 2, 1, go!
BeWOW: Get A Spring Break Body With This Snow Day Workout
10 x 4
20 x 3
30 x 2
Ab twists with medicine ball
40 x 1
Explanation of exercises
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.
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.
Box jumps: Pick a sturdy surface you can jump up on to safely (maybe a bench or a step). Jump on the box, landing with both feet and in a squat at the top. Step back down.
Lunge jumps: Start standing with feet together and step forward with the left leg into a lunge, bending knee to about 90 degrees. Jump as you stand back up and switch legs before you land, so your right leg is forward. Lunge again, then jump, putting your left leg forward, and so forth. Left and right counts as one.
Reverse fly: Stand with one foot in front of the other and bend at the waist. Holding a weight in each hand, keep your arms slightly bent and using your back, squeeze your shoulder blades together, lifting your hands to the side.
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.
Skiers: Start standing with feet together. Jump to the right, land on right foot, left foot goes behind you. Push off your right foot to jump left and land on left foot, right foot goes behind you.
Ab twists with medicine ball: Sit on the floor with knees bent, heels pressing into the ground. Holding the medicine ball, extend your arms out in front of your torso, lean back slightly and use your abs to twist side to side.
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.
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