Be Well Workout of the Week: The 90-Second Challenge



We call this week’s workout the 90-Second Challenge. Why? Because you have 90 seconds to complete the circuit below. Once you finish the circuit, whatever’s left of the 90 seconds is your rest. Then, once the 90 seconds are up, you’ll start the circuit again. The goal is to get through the circuit — with good form each and every time! — 10 times. Once you’ve done that, you’ll be all done with your workout — and in just 15 minutes flat! Good luck!

Be Well Workout of the Week: The 90-Second Challenge

Complete circuit within 90 seconds, repeat 10 times
10 squat jumps
10 push-ups
10 hamstring curls on physioball
10 sit-ups
10 lunge jumps

Explanation of exercises: 

Squat jumps: Stand with feet hip-width apart and perform a squat, dropping your rear until your knees are just behind your toes and your hamstrings are parallel to the floor. As you stand, propel yourself upwards and jump. Return to standing and squat again.

Push-up: Start lying face down with your chest on the floor, with hands facing forward and palms down in line with your shoulders; elbows should be pointing back. Push up until arms are extended (the inside of the elbow should be facing forward) and drop back down.

Hamstring curls on the physioball: Lying on your back, place heels onto top of the ball so your legs are straight and lift your hips toward ceiling; your hips should be in line with shoulders. Keeping your hips up, bend your knees and pull the ball in toward your butt, squeezing your hamstrings. Hold for a beat, then return to the starting position.

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.

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.


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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