Be Well Workout of the Week: Perfect Pairs



This week, you have two exercises at a time.  You are going to start with one rep of each exercise, then two of each, then three of each, and so on until you do 10 reps of each exercise. Challenge yourself to work hard and work fast through each set. You could even set a timer to see how long the workout takes. Then, try it again next week and beat your time.

Good luck!

Be Well Workout of the Week: Perfect Pairs

Reps for each round: 1, 2, 3, 4, 5, 6, 7, 8, 9, 10

Round 1
Squat thrust
Bicep curls

Round 2
Tricep dips
Push-ups on bench

Round 3
Punches (Left and right = one rep)
Squat with overhead press

Round 4
Medicine ball sit-ups
Medicine ball slam

Round 5
Ski jumpers (Left and right = one rep)
Plank row (Left and right = one rep)

Explanation of exercises

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. For an added challenge, do this exercise with weights in your hands (use the same weights you’ll use for the bicep curls).

Bicep curls: Hold dumbbells at your side with palms facing forward. Pretend your elbows are glued to your midsection and curl the weight toward your shoulders, keeping your upper arm still. Slowly return your weight to the starting position and repeat on the other side.

Tricep 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.

Push-ups on bench: Perform push-ups with your hands on the same bench you used for your dips.

Punches: Holding one weight in each hand and standing with feet shoulder-width apart, twist to the left, pivoting your right foot and punching with your right arm. Twist to the right and pivot with your led foot and punch with your left arm. Left and right counts as one rep.

Squat with overhead press: Hold free weights at your shoulders, and do a squat. As you stand back up, press the weights over your head.  Return them to your shoulders as you squat back down.

Medicine ball sit-ups: Holding a medicine ball, do a sit-up while holding the ball against your chest. For an extra challenge, hold the ball with arms extended overhead and perform a sit-up.

Medicine-ball slam: Stand with your feet hip-distance apart. Hold the medicine ball at your chest, then raise it above your head and slam it to the ground as hard as you can. Catch the ball and repeat.

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.

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.

» For more Be Well Philly workouts, go 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.

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