The workout this week is best done on a track, but have no fear: A treadmill will work just fine, too. Here’s the deal: First, you’ll do 20 reps of six different exercises. When you’re done with those, you’ll run around the track as fast as you possibly can (or run .25 miles on the treadmill). Repeat this circuit as many times as you can in 30 minutes for a quick workout that will totally kick your butt. And don’t forget to warm up before you get started! Good luck, Be Wellers!
BeWOW: 30-Minute Full-Body Workout
Here are the exercises:
(20 reps of each)
Plank shifts (shift forward and back while holding in a plank)
Explanation of exercises:
Lunge jump: Position yourself in a lunge. Jump upwards switching the front and back legs. Once landed, repeat.
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.
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.
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.
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.
Rocking planks: Get into a plank on your elbows and toes. Pressing from your toes, shift your body straight forward and pull your body back. Forward and back is one rep.
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.
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