BeWOW: Get an Awesome Total-Body Workout in Just 30 Minutes

The key to this week's workout is speed.

For this week’s workout, you’re going to work your way up the ladder of exercises below and repeat it, top to bottom, as many times as you can in 30 minutes. So get your clock ready, set your timer for 30 minutes and work as fast as you can. Take a break only when you need it, and push yourself to keep moving for 30 minutes straight. Keep track of how many rounds you can complete, so you can track your progress when you do this workout again. (Because you will do it again, right? Right.) Good luck!

BeWOW: Awesome Total-Body Workout

*Repeat the ladder as many times as you can in 30 minutes.

5 pull-ups
10 burpees
15 squats with overhead press
20 push-ups
25 crunches on the physioball
30 kettlebell swings
40 speed skaters (20 on each side)
50 mountain climbers

Explanation of exercises
*Click the links below for video how-tos.

Pull-ups: Perform these gripping the bar with palms facing forward. If pull-ups are too challenging (or if you don’t have a pull-up bar handy), do rows instead. Jumping pull-ups also work: Grab onto a pull-up bar with an overhand grip. With your arms fully extended, you should be able to stand on the floor with your knees bent slightly, so you’re in a half squat. (Use a step to get you closer to the bar if necessary.) Jump straight up as you perform a pull-up; return to the floor and repeat.

Burpee: 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, lower to the ground, bring your feet back in, and stand up.

Squat with overhead press: Hold the weights at your shoulders, do a squat.  As you stand back up, press the weights over your head.  Return them to your shoulders as you squat back down.

Push-up: Start lying face down with your chest on the floor, with hands facing forward and palms down in line with your shoulders; elbows should be pointing back. Push up until arms are extended (the inside of the elbow should be facing forward) and drop back down.

Crunches on the physioball: Lie on your back on a physioball (a.k.a. stability ball) with feet on the floor, knees bent at 90 degrees. Put your hands behind your head and tighten your abs as you perform a crunch, lifting your shoulders off the ball.

Kettlebell swings: Standing with feet about hip-width apart, hold a kettlebell in front of you both both hands. Bend your knees into a squat, swinging the kettlebell back through your legs as you drop down and forward to about shoulder height as you stand. Repeat in a fluid motion.

Speed skaters: 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.

Mountain climbers: Get in plank position. Alternating legs, bring your knee into the chest, keeping your upper body strong. Extend leg and switch.

>> 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