BeWOW: The Countdown Challenge



This week, you are going to count your way down to flatter abs, toned shoulders and lean legs. Here’s the deal: First, you’ll do 20 reps of six exercises, then after you’ve completed those reps you’ll run a 30-second sprint. Next, you’ll do 18 reps of each exercise, followed by a 30-second sprint. Then 16 reps, followed by a 30-second sprint and, well, you get the idea. You’re going to keep working your way down by two reps, until you reach two. Then you will follow that final round up with one last all-out sprint, and you’re done! Happy sweating, Be Wellers.

BeWOW: The 20 to Two Countdown Challenge

Here are the exercises:

Kettlebell swings
Lunge jumps
Lunge row (on each side)
Toe touch abs (lie on back, heels reach to ceiling, reach up to your toes)
30 second sprint

Explanation of exercises:

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.

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.

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

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.

Toe touch: Lie on your back, with legs up, feet reaching to the ceiling. Reach up with your hands and touch your toes.

Ski jumpers: Start in a skier’s stance (like a squat, but bent forward at the waist slightly). Using your arms for momentum, jump up and to the left, landing on both feet. Jump to the right. Repeat.

>> 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 week right here on Be Well Philly.

Like what you’re reading? Stay in touch with Be Well Philly—here’s how: