BeWOW: 10, 20, 30

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In this workout, you’ll start with 10 reps of one exercise, then 20 reps of the next, and 30 of the third, followed by a one-minute sprint. Then, you’ll work your way back down the exercise ladder, completing 30 reps, then 20, then 10. Follow me? There are four different sets of exercises, but you will follow the same pattern for all three rounds. The only difference will be that the number of sprints will increase with each round—one sprint the first round, two the second, and so on—so get ready to work fast and sweat. As always, the sprint portion can be completed on a treadmill, elliptical or stationary bike, or you can sprint outside. Good luck!

BeWOW: 10, 20, 30

What you’ll need:
• Mat
• Free weights
• Physioball
• Treadmill, ellipical or stationary bike, or space outside to sprint

Round 1
10 burpees
20 squat jumps
30 sit-ups
Sprint: One minute sprint
30 sit-ups
20 squat jumps
10 burpees

Round 2
10 lunge jumps (on each side)
20 push-ups
30 ab twists
Sprint: Two one-minute sprints with a minute of recovery in between
30 ab twists
20 push-ups
10 lunge jumps (on each side)

Round 3
10 lunge rows (on each side)
20 hamstrings on physioball
30 arm haulers
Sprint: Three one-minute sprints with a minute of recovery in between
30 arm haulers
20 hamstrings on physioball
10 lunge rows (on each side)

Round 4
10 squats with overhead press
20 lateral lunges (single count)
30 crunches
Sprint: Four one-minute sprints with a minute recovery in between
30 crunches
20 lateral lunges (single count)
10 squats with overhead press

Explanation of exercises
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.

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.

Lunge row: Standing with your left leg forward in lunge and left forearm on thigh, row a weight with your right arm like you’re starting lawn mower. Do the right arm, then switch legs and do the left.

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.

Arm haulers: Lie on your stomach with your forehead on the mat and arms reaching forward. Lift your arms, chest and legs off the mat so only your abdomen is touching; keep everything lifted the entire time. As if you’re doing the breaststroke, sweep your arms out and to the sides. Bring them close to the body, then stretch them forward again. 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.

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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.