BeWOW: Speed and Endurance Challenge

Do these six exercises as fast as you can!

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Our workout this week will challenge your speed, endurance and strength. Your objective: while maintaining good form, get through the following strength/sprint circuit as fast as you can. Push yourself to go a little faster with each and every sprint. And remember, you can do them on a treadmill, bike or elliptical—your choice.

Here’s how this workout works: For your first round, do 10 reps of each exercise below, and end with a 30-second. Next, do nine reps of each exercise, finishing with a 30-second sprint. Then move on to eight of each, and so on, decreasing your reps by one each round and always ending with a 30-second sprint. The final round will consist of one rep of each exercise and a final 30-second sprint. Ready to work? Get going!

BeWOW: Speed and Endurance Challenge

1. Lunge and press

2. Burpees

3. Plank row

4. Dead lift

5. Pull-ups

6. Physioball abs

Sprint: 30 seconds

Explanation of exercises

Lunge and press: Hold a weight in your left hand at your shoulder. Do a reverse lunge with your left foot, stand back up, press the weight over your head, return the weight to your shoulder; lunge again and repeat. Do all on one side before moving on to the other.

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.

Plank row: With your body in a push-up position and your hands on weights, pull each weight up and back, one at a time, keeping your hips square to the floor.

Physioball abs: Lie with your low back on the ball. Extend your arms overhead and squeeze your ears with your biceps. Do a sit-up, reaching your chest up to the ceiling, keeping your bicep back by your ears.

>> 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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