There’s nothing fancy about this week’s workout. It’s straight forward, easy to follow and, most important, gets the job done.
Here’s what you’re going to do: Simply work your way through the list of exercises below, completely 10 reps of each. When you finish your reps, hit the treadmill (or track, or neighborhood sidewalk) for a 30-second sprint. Then it’s back to the top to start all over again.
You'll repeat the circuit five times through, for a total of 50 reps of each exercises and five sprints. Get it? Good. Now get to work!
BeWOW: The Easy-to-Follow Calorie-Torcher Workout
Complete 10 reps of each exercise below, ending with a 30-second sprint. Repeat the circuit a total of five times.
Ski jumpers(left and right is one rep)
Lunge rows (10 reps each side)
Lunge jumps (10 reps each side)
Explanation of exercises
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.
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.
Sprinters: Sit on the floor with knees bent and feet flat. Lean your torso back to a 45-degree angle and lift feet off the floor. With elbows bent at 90-degrees at your side (i.e. how you would have them if you were running), drive your left knee towards your chest and your right hand toward the ceiling. The motion looks like you're running or sprinting while sitting on the floor. Switch sides, driving your right knee in and left arm up. Switch back and forth in a fluid motion.
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.
Lunge row: Standing with your left leg forward in a lunge and left forearm on thigh, row a weight with your right arm like you’re starting lawn mower. Switch to opposite side lunge for left arm.
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.
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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