Be Well Workout of the Week: The 10-Move, Two-Person Challenge

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For this week’s workout, grab a friend — heck, grab a BIG group of friends — and get ready to sweat. Everything in this workout will be done with two people or, if you have more than two, two groups of people: When you’re doing an exercise, your friend rests (and cheers you on, duh), and when you rest, it’s their turn to work hard. Or you’ll be alternating exercises, so when you’re doing a wall squat, your friend is doing a plank, and then you switch. Got it? You’re going to start off switching between wall squats and planks then move on to more active bodyweight exercises. Now, get your stopwatch ready and challenge each other to work hard!

Be Well Workout of the Week: The 10-Move, Two-Person Challenge

Round 1 (One person squats while the other planks; repeat three times)
1 minute wall squat :: 1 minute plank

Round 2
30 seconds work :: 30 seconds rest; complete the circuit three times (one person works while the other person rests)
Push-ups
Lunge walk
Mountain climbers
Sit-ups
Squat jumps
Burpees
Ski jumpers
Ab twists

Explanation of exercises:

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

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

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.

Lunge walks: Start standing with feet together and step forward with the left foot into a lunge, bending knee to about 90 degrees. Return to standing, then step forward with the right foot, until your leg forms a 90 degree angle. Repeat as you walk forward.

Mountain climbers: Get in plank position. Alternating legs, bring your knee into the chest, keeping your upper body strong. Extend leg and switch.

Sit-up: Lie on your back with feet on the floor and knees bent. Put your hands behind your ears. Without pulling on your neck and using only your abs, lift your shoulders off the mat and come to a full sit-up position. Lie back down slowly.

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.

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.

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.

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.

» Did you complete this week’s BeWOW? Tell us how you did in the comments! Or, feel free to tweet at us about it using the hashtag #BeWOW. Check out all the BeWOW workouts here.

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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 week right here on Be Well Philly.

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