BeWOW: A Full-Body Workout in 30 Minutes Flat

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This week, your workout will consist of three 10-minute long rounds of exercises. The first round will focus on toning up your legs, round two will strengthen your arms, and the final round will focus on your core. Your goal is to get through as many sets of the exercises as you possibly can in each 10-minute round. And before you know it, you’ll have completed a full-body workout in 30 minutes flat. Happy sweating, friends!

BeWOW: A Full-Body Workout in 30 Minutes Flat

Complete each set of exercises as many times as possible in 10 minutes. Then move to the next round.

Round one
10 knee drive hops
15 squat jumps
10 skiers
15 kettlebell swings
30-second wall squat
50 toe taps (on step)

Round two
10 push-ups
15 reverse fly
10 bicep curls
15 tricep dips
20 alternating overhead press
100 jump rope jumps

Round three
30-second plank
30-second side plank on left
30-second side plank on right
20 crunches with feet straight up to ceiling
10 supermans
10 medicine ball sit-ups
30 standing medicine ball twists

Explanation of exercises
*Click the links below for video how-tos.

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.

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.

Skiers: Stand in a split stance, with right foot about a foot in front of the left. Jump in place and switch legs so your left foot is in the front. Repeat the motion, pumping your arms in rhythm: left arm forward when left foot is forward, right arm forward when right foot is forward. Left and right counts as one rep.

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.

Wall squat: Do a squat (legs forming a 90-degree angle) with your back against a wall. Hold.

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.)

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.

Reverse fly: Stand with feet hip-width apart and hinge forward at the waist. Holding a weight in each hand (palms facing towards each other), keep your arms slightly bent and using your back, squeeze your shoulder blades together, lifting your hands to the side.

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

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.

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.

Plank: Get in push-up position, resting on your elbows; keep back, hips, and legs in a straight line. Hold.

Side plank hold: Lay on your side and prop up your upper body on your forearm, keeping your elbow in line with your shoulder. Both feet should be on the floor, with your top foot just in front of your back foot for stability. Lift your hips off the floor so your body is in a straight line. Hold.

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.

Superman: Lay on your stomach with your arms extended straight ahead. Lift your right arm and left leg a few inches off the ground, and hold for a few seconds. Repeat, alternating your arms and legs.

Medicine ball sit-ups: Do a full sit-up holding a heavy medicine ball or a weight, holding the ball/weight at your chest. For an added challenge, reach the ball up to the ceiling as you sit-up.

Standing medicine ball twist: Standing up, hold the ball away from your body with both your arms straight. Twist your torso from left to right, squeezing the abs the whole time.

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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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