BeWOW: The 15-Minute Workout

Our latest Be Well Workout of the Week.



This week, your workout is going to be short and fast—but that doesn’t mean it’s going to be easy.  The challenge is to work as fast and as hard as you can to push yourself through the exercises so that you have nothing left to give at the end.

You’ll complete 20 reps of each exercise for the first round, 15 reps for the second and 10 reps for the third. Pick your weights accordingly, and get going. Since there are only five exercises in each round, try not to take breaks. I’m betting you could finish this entire workout in less than 15 minutes.

Here’s what it’s going to look like.

BeWOW: 20-15-10 Countdown

Dead lift
Squat with overhead press
Plank row

Explanation of exercises

Dead lift: 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.

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.

Sit-up: Lie on your back with feet on the floor and knees bent. Put your hands behind your ears. Without pulling on your neck and using only your abs, lift your shoulders off the mat and come to a full sit-up position. Lie back down slowly.

Plank row: 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 and repeat on the other side.


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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