You’re going to need three sets of weights for this workout: light, medium and heavy.
Here’s what you’re going to do: You will go through the circuit below three times, decreasing your reps but increasing your weights each round. Start with 30 reps of everything with a lighter weight. Then, move on to 20 reps of each exercise with a moderate weight, and the finish the workout with 10 reps of each with a heavier weight.
Remember to focus on keeping good form rather than racing through the exercises. If you need to take breaks (say, performing three sets of 10 push-ups, to reach your 30-rep goal in the first round) that’s totally cool. Good luck!
BeWOW: The Decrease-Increase Workout
Instructions: Perform the circuit below three times, with 30 reps of each exercise with light weights the first time through, 20 reps with medium weights the second time through, and 10 reps with heavy weights the last time through.
Dumbbell push-up with row
Forward lunge with dumbbell (15, 10, and 5 reps on each side)
Lateral lunge with dumbbell (15, 10, 5 reps on each side)
Squat with overhead press
Explanation of exercises
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.
Dumbbell push-up with row: Get into a push-up position with hands gripping a set of free-weights, one in each hand. Do a push up. When you are back to the starting position, left the weight in the left hand by pulling the elbow straight up toward the ceiling and bring it back to the floor; this is a row. Drop for another pushup, and do the row on the right side. Each row counts as a rep. (So, if you’re doing 30 reps total, it would be 15 on the left and 15 on the right.)
Weighted sit-up: Lie on your back with feet flat on the floor, knees up toward the ceiling. Hold a weight across your chest and perform a sit-up.
Dead lift: 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.
Forward lunge with dumbbell: Holding a weight in each hand and standing with feet hip-width apart, step forward with your left foot and drop into a lunge, so your left leg makes a 90-degree angle. Return to standing and repeat on the right.
Lateral lunge with dumbbell: Holding a weight in each hand and standing with feet hip-width apart, step to the left and drop into a side lunge. Return to standing and repeat on the right.
Squat with overhead press: Hold the weights at your shoulders, do a squat. As you stand back up, press the weights over your head. Return them to your shoulders as you squat back down.
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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