BeWOW: Total-Body Burner Workout

Our latest Be Well Workout of the Week.

Shutterstock

Shutterstock

The goal of this week’s workout: to get through it as fast as possible.

It includes three sets of four exercises each; you’ll repeat each round three times before moving on to the next. Within each set, your rep count will follow the same pattern—20, 15, 10, and 5—and you’ll end each set with a sprint. The goal is to get through all of the sets as fast as possible, taking breaks only when you need them. Good luck!

BeWOW: Total-Body Burner Workout

Set 1
Repeat three times.




20 crunches
15 tricep dips
10 box jumps
5 burpees
1 minute sprint

Set 2
Repeat three times.

20 lunge jumps
15 push-ups
10 plié squats
5 pull-ups
45-second sprint

Set 3
Repeat three times.

20 kettlebell swings
15 ab twists
10 lateral lunge
5 plank rows (on each side)
30-second sprint

Explanation of exercises

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.

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 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.

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.

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.

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.

Plié squats: Standing with feet a little further than hip width apart, turn your feet out and do a squat.

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.

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.

Ab twists: Sit on the floor with knees bent, heels pressing into the ground. Lean back slightly and use your abs to twist side to side.

Lateral lunge: Standing with feet together, step to the side in a lunge, making sure your knee doesn’t bend past your toe. Return to standing and lunge on the other side.

Plank row: In a push-up position with your hands on free weights, row one weight up and back, keeping your hips square to the floor and squeezing your shoulder blade. Lower and repeat on the other side.

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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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