Be Well Workout of the Week: Hop Your Way to Killer Muscles

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For this week’s workout, you are going to be doing some hopping. A LOT of hopping, actually. Here’s how it’s going to work: First, grab a resistance band to use for some of the exercises as well as for the hops, and you’ll need another weight for dead lifts, too.

You’re going to have a pair of exercises to do, then a 30-second round of hops. When you do the hops, put the exercise band on the ground and use it as your mark to jump over. You’ll complete the circuit four times, starting with 20 reps of each each exercise, decreasing by five reps each round. Each round is also going to have a different variation of hop — so get ready to get your bounce on, people!

Be Well Workout of the Week: Hop Your Way to Killer Muscles

20 band rows
20 chest flies
30 seconds of lateral hops over the band
20 band twists left
20 band twists right
30 second lateral hops over the band
20 squat jumps
20 dead lifts
30 seconds of lateral hops over the band
20 plank shifts
20 ab twists (on each side)
30 seconds of lateral hops over band

15 band rows
15 band flies
30 seconds of forward-and-back hops over the band
15 band twists left
15 band twists right
30 seconds of forward-and-back hops over the band
15 squat jumps
15 dead lifts
30 seconds of forward-and-back hops over the band
15 plank shifts
15 ab twists
30 seconds of forward-and-back hops over the band

15 band rows
10 band flies
30 seconds of lateral hops over the band, leading with right foot
10 band twists left
10 band twists right
30 seconds of lateral hops over the band, leading with left foot
10 squat jumps
10 dead lifts
30 seconds of lateral hops over the band, leading with right foot
10 plank shifts
10 ab twists
30 seconds of lateral hops over the band, leading with left foot

15 band rows
5 band flies
30 seconds of lateral hops with burpee over band (do a lateral hop, do a burpee, do a lateral hop, do a burpee)
5 band twists left
5 band twists right
30 seconds of lateral hops with burpee over band
5 squat jumps
5 dead lifts
30 seconds of lateral hops with burpee over band
5 plank shifts
5 ab twists
30 seconds of lateral hops with burpee over band

…………..

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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