Be Well Workout of the Week: Quick (and Killer) Full-Body Blast

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Ready to feel the burn, guys? This week’s workout will work your entire body without taking up too much of your time. Here’s the deal: You have three groups of exercises. Each group has four exercises with descending reps, starting with 20 of the first exercise, 15 of the second, 10 of the third, and five of the fourth. You’re going to complete each group twice (hence, the x 2 below) before moving on to the next. Work as hard as you can, and keep an eye on your form. Good luck!

Be Well Workout of the Week: Quick (and Killer) Full-Body Blast

Group 1 x 2 rounds
20 squats with high pull
15 push-ups
10 ski jumpers
5 pull-ups

Group 2 x 2 rounds
20 dead lift
15 tricep extensions
10 lunge row
5 clean and press

Group 3 x 2 rounds
20 crunches
15 reverse fly
10 box jumps
5 burpees

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

Squat with high pull: Hold a dumbbell in each hand with feet shoulder width apart. Squat until your thighs are parallel to the floor, with your arms hanging downward in between your legs. As you come up from the squat, raise the dumbbells to your shoulders, bending at the elbows. Lower your arms back into the starting position.

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.

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.

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.

Deal 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.

Tricep extensions: Holding a dumbbell with both hands, behind your head. Raise the dumbbell directly above your head, toward the ceiling. Return the dumbbell to the starting position. 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.

Clean and press: Holding a dumbbell in each hand with an overhand grip, stand upright with arms resting at your sides. Bend your knees slightly and, as you rise, pull the dumbbells directly up toward your shoulders, with your forearms facing outward. Pause. Bend your knees slightly again and raise the dumbbells straight above your head until your arms are fully extended. Return to the starting position and repeat.

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.

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.

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.

Burpees: 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, hit your chest to the ground, and bring your feet back in, stand up.

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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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