This week’s workout is simple: All you have to do is remember the number 10. Here’s how it’ll work: You are going to do 10 reps of 10 different exercises for one circuit, then repeat the circuit five times through. Easy enough, yes? Here’s what it’s going to look like.
BeWOW: 10 x 5
10 box jumps
10 knee drive hops (on each side)
10 alternating standing chest flies (on each side)
10 dead lift
10 alternating overhead press
10 speed skaters (left and right is one rep)
Explanation of exercises
*Click the links below for video how-tos.
Pull-ups: Perform these gripping the bar with palms facing forward. If pull-ups are too challenging (or if you don’t have a pull-up bar handy), do rows instead. Jumping pull-upsalso work: Grab onto a pull-up bar with an overhand grip. With your arms fully extended, you should be able to stand on the floor with your knees bent slightly, so you’re in a half squat. (Use a step to get you closer to the bar if necessary.) Jump straight up as you perform a pull-up; return to the floor and repeat.
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.
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.
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.
Knee drive hops: Stand in front of a bench, step, or other stable surface. Place your right foot on the bench and left foot on the floor to start. Swinging your arms for momentum, drive your left knee into your chest as you step and hop with your right. Land with right foot back on the step and left foot on the floor. Repeat, then switch feet to work the other side.
Alternating standing chest fly: Stand with feet hip-width apart, holding dumbbells in each hand. With an underhand grip (i.e. palms facing away from the body), raise the weights straight out in front of you until arms are a little lower than shoulder height; palms should be facing the ceiling. Don’t lock elbows. Rotating from the shoulder, swing your left arm out to the side and behind you as far as it will go, squeezing your shoulder blades, then return to the starting position, squeezing the chest. Repeat on the right side.
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.
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.
Alternating overhead press: Holding free weights in each hand, stand with the weights at your shoulders (elbows forming 90 degrees beside your head), hips tucked under, and abs very strong. Pressing your left hand to the ceiling, straightening your arm, and return to the starting position. Repeat the motion on the right.
Speed skaters: 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.
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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