The number for this workout is 50. In case you hadn’t already figured it out (it’s Monday — we get it), you’ll be doing a total of 50 reps of each exercise. But don’t worry: You get to break all those reps down into five rounds of 10. Much more manageable, eh? Good luck and happy sweating!
Be Well Workout of the Week: 50 Reps to Ripped
Instructions: Complete circuit 5 times
10 dead lifts
10 squats with high pull
10 plank rows (single count)
10 plank shifts
10 lunge pulses with 10 bicep curl on right side
10 lunge pulses with 10 bicep curl on left side
10 chest fly on physioball
10 tricep extensions on physioball
10 plié squat pulses
10 plie squat jumps
Explanations of exercises:
Click links for how-to videos.
Dead lifts with dumbbells: Hold dumbbells with arms extended down so they’re resting on your thighs, feet shoulder-width apart. Keeping shoulders back and abs tight (and without locking your knees), bend at the hips and let the weights lower towards the floor, going as far as you can without bending your knees too much. Drive your heels in to the floor and stand to return to the starting position.
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.
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.
Plank shifts: Get into a plank on your elbows and toes. Pressing from your toes, shift your body straight forward and pull your body back. Forward and back is one rep.
Lunge pulse with bicep curls: Holding weights at your side, get into a lunge position with your right leg forward. Drop your back knee to tap the floor and bend right leg to 90 degrees, then straighten both legs. On the final rep stay low in lunge and do 10 bicep curls.
Chest fly on physioball: Lie on your back on the physioball with your head and neck on the ball. Keep your hips up and squeeze your glutes. Holding free weights, extend the arms up. Keeping elbows loosely locked, drop the arms out to the sides until the hand is in line with the shoulder, then raise them back up.
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.
Plie squat pulses: Standing with feet a little further than hip-width apart, turn your feet out slightly so you’re in a pile position and squat down. Hold and pulse down toward the ground, never standing all the way back up.
Plié squat jumps: Standing with feet a little further than hip width apart, turn your feet out and do a squat, jumping to return to standing.
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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