Be Well Workout of the Week: Super-Fast Snow-Day Sweat Session



It’s snowy out there! But lucky for you, as long as you have a pair of dumbbells lying around, you won’t have to leave the house to squeeze in this week’s workout. As an added bonus, this workout is fast, too. Meaning: It won’t cut into your Netflix marathon too much. Amen to that, am I right?

Here’s the deal: You’re going to do 10 reps of each exercise listed below, for four rounds. Work as fast as you can and as hard as you can, and push yourself out of your comfort zone. Good luck! 

Be Well Workout of the Week: Super-Fast Snow-Day Sweat Session
Instructions: Do ten reps of each exercise, repeat the set four times.

Clean and press
Plank row
Lunges with dumbbells
Rotating push-ups
Lateral lunge with upright row

Explanation of exercises
Click the links below for video how-tos.

Clean and press: Holding a dumbbell in each hand with an overhand grip, stand upright with arms resting at your sides. Bend your knees slightly and, as you rise, pull the dumbbells directly up toward your shoulders, with your forearms facing outward. Pause. Bend your knees slightly again and raise the dumbbells straight above your head until your arms are fully extended. Return to the starting position and 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.

Lunge with dumbbells: Holding a dumbbell in each hand, stand upright with your arms at your sides. Step forward with your right foot. Drop your left knee down to the floor, until your right knee forms a 45-degree angle. Straighten both legs then drop again. Repeat with left leg in front.

Rotating push-ups: Start in a push-up position. Do a push-up and, as you rise, lift your left arm off the ground and rotate your body so that your chest and legs are facing the left and your arm is reaching toward the sky. Pause. Return to the push-up position and repeat on the other side.

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.

Lateral lunge with upright row: Holding two dumbbells, do a lateral lunch. As you step back to the center, lift the dumbbells straight up toward your chest until your forearms are parallel to the ground. Lower the dumbbells. Repeat.


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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