BeWOW: Time Trials

Race your way through this high-intensity workout.

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This week, you’re going to channel your inner Olympian for some time trials. The first time through the list of exercises below you’ll do each exercise for one minute. The second time through you’ll do them for 50 seconds, then 40, 30, and 20, until you reach a final, super-fast-paced 10-second round. So get your stopwatch ready, work as hard as you can, and take breaks only when necessary. Here we go!

BeWOW: Time Trials

Squat thrusts

Sprinter sit-ups


Plank row

Dead lift


Squat/lunge jumps


Explanation of exercises

Squat thrusts: With your hands on the ground, jump your feet back to a strong high plank position. Don’t let your hips sag. Then jump your feet in and stand up.

Sprinter sit-ups: Lie on your back, legs straight, arms by your sides. Lift your chest like a full sit-up, drive your right knee to your chest, using your left arm for momentum. Lie back down. Lift your chest again, drive your left knee while swinging your right arm, and lie back down.

Skiers: Start standing with feet together. Jump to the right, land on right foot, left foot goes behind you. Push off your right foot to jump left and land on left foot, right foot goes behind you.

Plank row: With your body in a push-up position and hands on free weights, lift your right arm, pulling the weight away from the floor (the motion is similar to starting a lawn mower) so you’re squeezing your shoulder blade. Return the weight to the floor and repeat with left arm. Note: be sure to keep your hips square to the floor the entire time.

Pull-overs: Lie on ground with feet flat on the floor. Hold a weight with both hands and reach it over head, keeping your low back pressed to the floor. Tap the weight on the floor, then drive it back up with arms slightly bent.

Squat/lunge jumps: Start in a squat, jump, and land in a lunge with your right leg forward; jump and land in a squat; jump, and land in a lunge with your left leg forward; jump, land in a squat; and so on.

>> 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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