BeWOW: The Total-Body Workout for Time-Crunched Gym Days



If you’re looking at the calendar, trying to figure out how to squeeze a workout in this week, we’ve got you covered. Today’s workout will hit your entire body in just 30 minutes. That’s the time it takes to watch a Seinfeld rerun, so I know you can find a way to fit it in to your schedule.

Here’s what you’re going to do: Warm up for five minutes first, then set your timer for five minutes. You will have a set of exercises with rep counts, and you will do as many rounds as you can in those five minutes. When the timer’s up, move on to the next round and spend another five minutes on those exercises. There are four rounds, so we’re talking 20 minutes of hard work. Do a five minute stretch at the end to round out your 30-minute workout. Make sure you gather all your equipment before you begin so you don’t waste time.

Good luck!

BeWOW: The Total-Body Workout for Time-Crunched Gym Days

Round 1
10 squat jumps
5 sit-ups
3 push-ups

Round 2
10 lunge jumps
5 lunge rows (on each side)
3 burpees

Round 3
10 ski jumpers (left and right is 1 rep)
5 overhead presses
3 V-ups

Round 4
10 kettlebell swings
5 dips
3 pull-ups

Explanation of exercises

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.

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.

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.

Burpee: 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, lower to the ground, bring your feet back in, and stand up.

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.

Overhead press: Holding a pair of free weights at your shoulders with your palms facing forward, press the weights up over your head. Return the weights to your shoulders and repeat.

V-ups: Lie flat on your back with legs outstretched and arms above your head. Sit up, lifting arms and legs and reaching your hands and feet toward the ceiling. Shoulder blades should come off the mat as you reach for your toes. Hold for a beat, then return to the starting position.

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.

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.

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. (If you’re struggling with pull-ups, try these alternatives instead.)


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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