BeWOW: Three-Set Challenge Workout

Our latest Be Well Workout of the Week.



Finally, it’s getting a bit chilly out. The only downside is that, well, it’s getting a bit chilly out. So we decided to come up with a workout that is sure to warm you up. This week’s workout alternates strength and speed exercises, giving your body the best of both worlds. Plus, it’s the perfect way to soak up this crisp fall weather before it becomes a bit too breezy to bear.

There are three different sets of exercises, each of which you’ll do three times, ending each set with a sprint. So, after you go through the first round, do a one-minute sprint. Then after the second round, a 45-second sprint. Then the third round is followed with a short (you’re welcome) 30-second sprint. Once you’ve completed three rounds of the set, you move onto the next set. Here are the exercises. Enjoy!

BeWOW: Three-Set Challenge Workout

Set #1 (Do three times)
10 burpees
15 squat jumps
20 push ups
Sprint (1 min after first round, 45 sec after second round, 30 sec after third round)

Set # 2 (Do three times)
10 pull ups
15 toe-touch crunches
20 lunge jumps
Sprint (1 min after first round, 45 sec after second round, 30 sec after third round)

Set # 3 (Do three times)
10 squat with overhead press
15 dips
20 dead lifts
Sprint (1 min after first round, 45 sec after second round, 30 sec after third round)

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

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.

Squat jumps: Stand with feet hip-width apart and perform a squat, dropping your rear until your knees are just behind your toes and your hamstrings are parallel to the floor. As you stand, propel yourself upwards and jump. Return to standing and squat again.

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.

Pull-ups: Suspend yourself on the pull-up bar with your hands a little wider than shoulder-width apart. Pull yourself up, keeping your body as straight as possible, until your chest reaches the bar. Slowly return to the starting position and repeat.

Toe-touch crunch: Lie on your back with your legs pointing up toward the ceiling. Extend your arms above your head and crunch forward, trying to touch your toes.

Lunge jump: Position yourself in a lunge. Jump upwards switching the front and back legs. Once landed, repeat.

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.

Dips: Using a bench or a chair, step your legs out a few feet in front of your body. Steady your hands on the bench or chair and, with your back just a few inches from your fingertips, lower your body to the ground. Then raise your body back to the starting position by pushing into the bench or chair. Repeat.

Dead Lifts: Stand with legs shoulder-width apart and dumbbells in hands. Bend knees slightly and lean forward with your arms moving towards the ground, until your back is at a table-top position,. Slowly return to the starting position.

>> 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.