BeWOW: The Five-Move Workout That Tones All Over
You don’t need to do three dozen crazy exercises to get a good workout. Sometimes less is more.
Take this week’s workout, for example. It’s a straight-forward circuit of five exercises. The kicker is the reps: You’ll start with 25 reps of each, then you’ll do 20 reps of each, then 15, 10, and finally finish with five reps of each exercise. Work as hard and as fast as you can to push yourself through this workout. As you go through the rounds and have fewer reps, you can always increase your weights for more of a challenge.
BeWOW: The Five-Move Workout
Rep count: 25-20-15-10-5
Reverse lunge with overhead press
Bicycle crunch (All reps on each side)
Lunge row (All reps on each side)
Explanation of exercises
Reverse lunge with overhead press: Hold a set of weights at your shoulders, palms facing forward. Sep back into rear lunge with right leg. As you return to standing, press the weights over head. Then step back with your left foot to alternate, repeating the motion.
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.
Bicycle crunch: Lie on your back in sit-up position: feet on floor, knees bent, hands behind the head to support the neck. Lift your feet off the floor, extend your left leg to straighten, and twist your torso as you touch your left elbow to right knee. Draw the left leg in as you push the right leg out, and twist the other direction, touching your right elbow to left knee. Repeat by alternating sides in a fluid motion.
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.
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.
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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