BeWOW: Ups and Downs

You'll have serious bragging rights after you do this week's workout. Ready to get to work?

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Okay, guys, bear with me as I explain this week’s workout. At first blush, it sounds like a lot, but I promise it’s not so bad. I mean, look at it this way: At the end of the workout, you’ll be able to bask in the afterglow for at least two days. How’s that for motivation?

So on with the particulars: In this week’s workout, you’ll start with two exercises, doing 10 of each five times through, top to bottom; finish the round by running a quarter-mile sprint. In round two, you have three exercises: do 15 reps of each four times, and end with a quarter-mile sprint. The next round is four exercises with 20 reps of each performed three times, and then a sprint. The last two rounds follow the same pattern: five exercises, 25 of each, 4 times, ending with a sprint, and then six exercises, 30 of each, one time through. End your work out with one final sprint. And then let the afterglow begin.

BeWOW: Ups and Downs

Round 1: 10×5
Squat thrusts

Sprint: 1/4 mile

Round 2: 15×4
Chest fly on the physioball with weights
Crunches on the physioball
Reverse fly on the physioball

Sprint: 1/4 mile

Round 3: 20×3
Plank row
Dead lift

Sprint: 1/4 mile

Round 4: 25×2
Knee drives (right side)
Knee drives (left side)
Ab twists
Alternating overhead shoulder press

Sprint: 1/4 mile

Round 5: 30×1
Squat jumps
Lunge jumps
Kettlebell swings
Alternating front shoulder raise
Arm haulers

Sprint: 1/4 mile

Explanation of exercises

Squat thrusts: With your hands on the ground, jump your feet back, jump your feet in, and stand up. Drop back down and repeat.

Reverse fly on the physioball: With your feet against the wall and your stomach and hips on the ball, hold your chest up and raise the weights up and out to the side, squeezing your shoulder blades together.

Plank row: In a push-up position with your hands on free weights, row one weight up and back, keeping your hips square to the floor and squeezing your shoulder blade. Lower and repeat on the other side.

Pull-overs: Lie on the ground with your feet flat on the floor. Hold a weight with both hands and reach it up and back so it’s behind your head, keeping your lower back on the floor. Tap the weight on the floor, drive it back up with arms slightly bent.

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.

Knee drives: Starting in a reverse lunge with your right leg back, drive your right knee up to your chest and return to a reverse lunge position. Switch legs for the left side.

Ab twists: Sitting on the floor with knees bent, lean back and lift feet off the floor so you’re balanced on your rear. Twist side to side, tapping hands on the floor. For added difficultly, hold a weight or plate in your hands.

Arm haulers: Lie on your stomach with your arms and legs outstretched. Lift your arms and legs off the floor. Swing arms your arms around like you’re doing a breast stroke. Return to the starting position and repeat. (Here’s a video demonstration for a visual.)

>> 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