Be Well Workout of the Week: The Timer Challenge
This week’s workout is pretty straight-forward, but don’t let that fool you: Your heart will be pounding — and your body screaming — in no time at all.
You’ll do 10 reps of each exercise below, completing the circuit three times through. That’s it. Your goal is to work hard, work fast and, most important, work with good form.
You can easily turn this workout into a challenge with yourself or a buddy. Simply set a timer and see how long it takes to finish the workout below. Compare notes with a friend (bragging rights are on the line here, people!), or share your time in the comments section below to see if you were speedier than other Be Well readers. To turn it into a personal challenge, record your finish time and, when you do this workout again next week, try to beat your previous record.
Have fun, and good luck!
Be Well Workout of the Week
Instructions: Complete 10 reps of each exercise below. Do the entire circuit three times.
Squat thrust with jump
Bicep curl with overhead press
*Click the links below for video how-tos.
Reverse lunge: Start standing upright with your feet together. Take a wide step backward with one foot, sitting down into your hips and bracing your core. Push with your lead leg to return to center. (Do these faster by alternating your arms as you would when you run.)
Lateral lunge: Standing with feet together, step to the side in a lunge, making sure your knee doesn’t bend past your toe. Return to standing and lunge on the other side.
Chest fly: Lying on your back (it’s easiest on a bench), hold a weight in each hand with arms up over your chest. Drop arms to the sides until they are straight out from your shoulders and raise them back up, contracting in your chest.
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.
Squat thrust with jump: With your hands on the ground so you’re in a crouch position, jump your feet back to a strong high plank. Don’t let your hips sag. Then jump your feet in and, as you come to standing, jump toward the ceiling, reaching your arms above your head. Repeat in a fluid motion.
Bent-over row: Hold a dumbbell in your hand with feet shoulder width apart and knees slightly bent. Bend forward from the waist, keeping your spine straight and letting your hand fall forward in front of you. Pull the dumbbell back (you should feel like you’re rowing a boat), squeezing your shoulder blade. Do 10 on the left then switch and do 10 on the right. For more of a challenge, try a plank row in a push ups position with your hands on the weights.)
Plank up-downs: Start in a plank on your elbows. Press up to your hands starting with your right hand, then one arm at a time return back down to your elbows. Stay in a plank the whole time with your shoulders right over your elbows and wrists.
Ab twists: Sit on the floor with knees bent, heels pressing into the ground. Lean back slightly and, holding kettlebell, free weight, or medicine ball with both hands, use your abs to twist side to side, touching the weight to the ground on each side.
Bicep curl with overhead press: Stand holding a free weight in each hand, wrists facing forward, with feet hip width apart. Do a bicep curl, hinging at the elbows and keeping your upper arms as still as possible. When you’re at the top of the move (weights at shoulders), flip your wrists around so they’re facing out and press the weights above your head for a shoulder press. Return weights to shoulders, flip wrists, and lower the bicep curl. Repeat in a fluid motion.
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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