BeWOW Six-Week Challenge: Week 5

Can you do burpees for 30 seconds without stopping? How about push-ups? This week, we’re testing your stamina—something you’ll definitely need heading in to next week’s end-of-challenge test.

Check out the exercises below; you’ll notice they’re set up in pairs. For this week’s workout, you’ll alternate between two exercises in a pair, doing each for 30 seconds, back and forth, until you’ve done each five times. So, for example, in the first group, you’ll do a squat hold for 30 seconds, followed by 30 seconds of burpees. Then it’s back to a squat hold for another 30 seconds, and another 30 seconds of burpees. You’ll continue this pattern five times through before moving on to the next group.

Perform each pair of exercises without resting. You can take a 30 second break between pair circuits.

It’s time to get going. Only one week left in the BeWOW  Six-Week Challenge! Be sure to share you progress with the rest of the Be Well community by leaving a comment on this post, or sharing your results on Twitter or Instagram with the hashtag #BeWOWChallenge.

BeWOW Six-Week Challenge: Week 5

The Rules:

Always start by warming up for a few minutes (light jog, elliptical, bike, etc.).

You are going to work with pairs of exercises doing 30 seconds of each, back and forth five times, for a total of five minutes per round.

The Workout:

Run 1 mile

30 seconds: 30 seconds x 5
Squat hold : Burpees
Lunge jumps : Dips
Ski jumpers : Rows
Dead lift : Front raise
Squat with overhead press : Plank
Crunches : Push-ups

The More-or-Less Nutrition Challenge:

Drink MORE Water

Since you’ve gotten rid of all of those sodas, juices and flavored-water drinks, you’ve got lots more room for plain-old, refreshing water. Drink lots of water. If you need a little flavor, add fresh lemon juice. But keep it simple, and hydrate with water throughout the day.

Your Homework for the Week:

• Do at least 45 minutes of cardio four days this week
• Do two more strength training workouts
• Find an exercise buddy to keep you accountable once your six-week challenge is finished.
• Keep a food diary


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 week right here on Be Well Philly.

Photo: Shutterstock