BeWOW: 50s

50 reps of 10 exercises. C'mon—you've got this.

>> Want more BeWOW workouts? Check out our archive.

In this workout, you’ll going to do 50 reps of everything. There are 10 exercises, and you have to complete all 50 reps of one exercise before moving on to the next. The time is yours, so move as fast as you can. If you can do all 50 reps in a row, that’s great, but if you need to break the sets down into smaller groups of reps with a little rest in between, that’s okay, too. Just do what you can do and push yourself to work as hard as you can!  Want an added challenge? Do a one-minute sprint in between each set of exercises. Good luck!

BeWOW: 50s

What you’ll need:
• Mat
• Free weights and/or resistance bands
• Physioball

Workout: 50 reps of each exercise below
• Squats
• Push-ups
• Crunches
• Rows (with bands or weights)
• Lunges
• Chest fly (with bands or weights)
• Mountain climbers
• Lateral lunges
• Alternating overhead press
• Hamstrings on physioball

Explanation of exercises

Lateral lunge: Same form as a typical lunge, but instead of stepping out to the front, step out to the sides.

Alternating overhead press: Holding free weights in each hand, stand with the weights at your shoulders, hips tucked under, and abs very strong. Start by pressing your right hand to the ceiling, return it to your shoulder, and then press with your left.  Do these as fast as you can with good form.

Hamstrings on physioball: Lie on your back with your heels on the ball and your knees bent to 90 degrees.  Press your heels down into the ball and lift your hips off the ground, lower them back to the ground, and repeat.

>> 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.


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.