BeWOW: The Fastest Mile You’ll Ever Run



This week, you are going to run the fastest mile of your life. Seriously!

Here’s how it’ll work: You’re going to do a circuit of six exercises followed by a quarter-mile sprint. You’ll repeat this circuit four times. And no slacking off, guys: The point is to complete the circuit as fast as you possibly can. After four rounds, not only will you have gotten a killer full-body workout, you’ll have run a very fast mile.

Get ready, Be Wellers! Here are your exercises:

15 lunge rows (on each side)
15 lunges with overhead press (on each side)
15 toe touches with medicine ball
10 squat thrusts
10 kettlebell swings
10 plank rows with push-up
.25 mile sprint

Explanation of exercises:
Lunge row: Standing with your left leg forward in a lunge and left forearm on thigh, row a weight with your right arm like you’re starting lawn mower. Switch to opposite side lunge for left arm.

Lunge with overhead press: Stand in a split position, left leg forward, holding a dumbbells in each hand at your shoulders, palms facing forward. Drop into a lunge, keeping your knee over the ankle and bending the left leg to 90 degrees. As you drop, press the weights up toward the ceiling. Pause when you’re full extended then return to the starting position. Do all reps with left leg forward, then switch to right leg forward and do all reps.

Toe touch with medicine ball: Lie on your back, with legs up, feet reaching to the ceiling. Holding a medicine ball above your head, reach up with your hands and touch your toes.

Squat thrust: With your hands on the ground, jump your feet back to a strong high plank position. Don’t let your hips sag. Then jump your feet in and stand up.

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.

Plank row with push-up: 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. Do a push-up. Repeat on the other side.

» 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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