Be Well Workout of the Week: The 5-Minute Countdown



For the workout this week, you will have five minutes to complete a circuit of exercises with weights. along with a bit of cardio. Once you’ve finished the circuit, whatever’s left of the five minutes will be your recovery before you do the circuit again. You’re going to aim to keep going through the circuit for 30 minutes, which should get you through six rounds. Good luck, folks!

Be Well Workout of the Week: The 5-Minute Countdown

Set your timer for five minutes and complete circuit; Repeat six times
10 lunge walks on each side with overhead weight
15 plank rows on each side
15 squats with overhead press
10 lateral squat walks on each side with weight
15 pullovers
15 crunches with weight
30 second sprint on treadmill, elliptical, bike, or whatever other form of cardio you want to do

Explanation of exercises:

Lunge walks: Start standing with feet together and step forward with the left foot into a lunge, bending knee to about 90 degrees. Return to standing, then step forward with the right foot, until your leg forms a 90 degree angle. Repeat as you walk forward.

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.

Squat with overhead press: Hold the weights at your shoulders, do a squat.  As you stand back up, press the weights over your head.  Return them to your shoulders as you squat back down.

Lateral squat walks: Standing with your legs together, step one leg out to the side and drop down into a squat position, staying low, bring your alternate leg in to center. Repeat.

Pullovers: Lie on the on your back with your feet flat on the floor. Holding a weight in both hands, reach the weight over your head, 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.

Crunches with weight: Get in sit-up position, with knees bent, holding the weight straight up to the ceiling with both hands. Squeeze your abs and sit halfway up. Hold for a beat, and return to starting position.

» Want more sweaty workouts? Check out the BeWOW archive here.


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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