Be Well Workout of the Week: The Power Workout


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This week’s workout is a real test of your speed, endurance and power. Get ready to move quickly and push yourself.

You’ll start with 10 reps of each exercise below. Focus on good form and performing each rep properly, but try not to take breaks. After you do the first round of 10 reps, complete a 30-second sprint. Then, simply follow the rep pattern below, doing a 30-second sprint between rounds: nine reps of each exercise and a 30-second second; eight reps of each and a sprint; and so on until you do one rep of each exercise and one final sprint.

If you’re working out indoors and don’t have space for a sprint, you can sub any other cardio exercise, like toe taps or jump rope jumps. Whatever gets your heart going for 30 seconds will do just fine.

Good luck!

Be Well Workout of the Week: The Power Workout
Complete reps for all exercises below, then end each round with a 30-second sprint. Here is your rep count for this workout: 10-9-8-7-6-5-4-3-2-1

Pull-ups
Burpees
Sprinters
Lunge jumps
Overhead press
Dead lifts

30-second sprint/cardio

Explanation of exercises

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.)

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.

Sprinters: Sit on the floor with legs straight. Tilt your upper body back to a 45-degree angle. Swinging opposite arms for momentum (as if you were really sprinting), drive your right knee to your chest, then drive your left knee to your chest in one fluid motion. Left and right drives counts as one rep.

Lunge jumps: Start standing with feet together and step forward with the left leg into a lunge, bending knee to about 90 degrees. Jump as you stand back up and switch legs before you land, so your right leg is forward. Lunge again, then jump, putting your left leg forward, and so forth. Left and right counts as one.

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.

Dead lifts with dumbbells: Hold dumbbells with arms extended down so they’re resting on your thighs, feet shoulder-width apart. Keeping shoulders back and abs tight (and without locking your knees), bend at the hips and let the weights lower towards the floor, going as far as you can without bending your knees too much. Drive your heels in to the floor and stand to return to the starting position.

» For more Be Well Philly workouts, go here.

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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.

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