BeWOW: Perfect Pairs

This week's workout is all about challenging yourself.

This week, you’re going to work with pairs of exercises, increasing the reps for each as you go. Here’s what it’s going to look like: In each group, you have two exercises. You’ll do one rep of each (for example in the first group, do one push-up then one burpee), and then two reps of each, then three, four, five, and so on, increasing your reps and switching back and forth between exercises until you can’t do anymore. You may get to 10 of each, or 20 or 30 of each—it’s up to you to work as hard as you can and push yourself until you reach your limit. There are five different pairs of exercises; after you finish a pair, run a quarter-mile sprint as fast as you can before moving on to the next pair.

BeWOW: Perfect Pairs

Squat jumps




Lunge jumps (left and right counts as one)
Overhead press


Lunge row


Dips on the bench
Knee drives on the bench


Explanation of Exercises

Burpees: Hands on the ground, jump your feet back, lower down to the ground, press yourself back up, and jump your feet back in to stand up. Just like an up-down in football.

Overhead press: Holding a pair of free weights at your shoulders with your palms facing forward, press the weights up over your head. Return the weights to your shoulders and repeat.

Skiers: Start standing on both feet. Jump laterally landing on your right foot as your left foot goes around behind you (don’t let it touch the floor). Then jump laterally landing on your left foot, as your right foot goes around behind you (don’t let it touch the floor). Repeat jumping side to side in a fluid motion.

Lunge row: Standing with your left leg forward in lunge and left forearm on your 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.

Knee drives on the bench: Start with your right foot on the bench. Press into your heel and drive your left knee up to your chest, and then return your left foot to the floor.  Do all of the reps on the right, and then switch to the left.

>> 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.

Photo: Shutterstock