BeWOW: 20 to 2

20, 18, 16, 14—count backwards by two to complete this workout.

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

In this workout, you’ll complete 20 reps of the six exercises listed below, followed by a 30-second sprint. Then go back to the top of the list of exercises and perform 18 of each, followed by a sprint. You’ll repeat this pattern, decreasing the reps by two each round, until you’re down to a final round of two reps of each move; end the workout with a sprint. As always, the sprint can be performed on a treadmill, bike or elliptical in the gym, or outside. Once you get into the rhythm of the exercises, keep moving and push yourself to work as fast and as hard as you can. Good luck!

BeWOW: 20 to 2

What you’ll need
• Free weight or kettlebell
• Mat
• Step or bench
• Treadmill, stationary bike or elliptical for sprints, or space outside to sprint.


Lateral lunge

Weighted squats (kettlebell or free weight)

Decline push-ups


Reverse fly

Knee drives on bench

Sprint: 30 seconds

Explanation of exercises

Weighted squats: Do squats holding a kettlebell or weight in both hands.

Decline push-ups: Put your feet on a bench or step, and put your hands on the ground. Do your push-ups in that position.

Reverse fly: Stand with one foot in front of the other and bend at the waist. Holding a weight in each hand, keep your arms slightly bent and using your back, squeeze your shoulder blades together, lifting your hands to the side.

Knee drives on bench: Start with your left foot on the bench and step up as you drive the right knee to the chest. Step down and switch feet. Repeat the motion as fast as you can.

>> 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.

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