Be Well Workout of the Week: Get Shredded With This 75-Rep Challenge
Time to work off yesterday’s pancakes and mimosas, people! For this week’s workout, you’ve got five circuits of nine exercises. You’re going to start with 25 reps of each exercise, then work your way down to 20 of each, then 15 of each, then 10 of each, and finally five of each exercise. When you’re done, you’ll have completed 75 reps of each exercise, and you can give yourself a big ‘ol pat on the back. Now, ready, set, go!
Be Well Workout of the Week: The 75-Rep Challenge
Pullovers on physioball
Plié squat jumps
Reverse fly on physioball
Chest fly on physioball
Explanation of exercises:
Mountain climbers: Get in plank position. Alternating legs, bring your knee into the chest, keeping your upper body strong. Extend leg and switch.
Ab twists: Sit on the floor with knees bent, heels pressing into the ground. Lean back slightly and use your abs to twist side to side.
Pullovers: Lie on the physioball on your back so your head and neck are supported. Holding a weight in both hands, reach the weight over your head toward the wall behind you, keeping your arms slightly bent. Drive the weight back up towards the ceiling. Be sure to keep your hips up and squeeze your glutes the entire time. Repeat.
Plié squat jumps: Standing with feet a little further than hip width apart, turn your feet out and do a squat. Instead of standing to return to the starting position, spring upward with your feet, jumping in the air. Land in the starting position and repeat.
Reverse fly on physioball: With your feet against the wall and your stomach and hips on the ball, hold your chest up and raise the weights up and out to the side, squeezing your shoulder blades together.
Chest fly on physioball: Lie on your back on the physioball with your head and neck on the ball. Keep your hips up and squeeze your glutes. Holding free weights, extend the arms up. Keeping elbows loosely locked, drop the arms out to the sides until the hand is in line with the shoulder, then raise them back up.
Physioball crunches: Lie on your back on a physioball (a.k.a. stability ball) with feet on the floor, knees bent at 90 degrees. Put your hands behind your head and tighten your abs as you perform a crunch, lifting your shoulders off the ball.
Dead lift: Stand with legs shoulder-width apart and dumbbells in hands. Bend knees slightly and lean forward with your arms moving towards the ground, until your back is at a table-top position. Slowly return to the starting position.
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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