Be Well Workout of the Week: Beat the Clock and Feel the Burn 

Are you ready to work, folks? For this workout, you’re going to see how quickly you can get through four rounds of the circuit below, starting with 25 kettlebell swings (if you’re not comfortable doing swings, just swap them out for squats) and ending with five hanging knee raises. Go through the full workout as fast as you can — without sacrificing good form! — then try again later in the week to see if you can beat your time. Now, set your timer and get ready to sweat!

Be Well Workout of the Week: Beat the Clock and Feel the Burn 

Repeat the circuit four times as fast as you can. 
25 kettlebell swings
25 ab rocks (lie on back and extend arms overhead and legs straight. Loft arms and legs off the ground with low back pressed into the floor and rock slightly forward and back)
20 push-ups
20 skiers
15 squats with high pull
15 seated band rows
10 burpees with tuck jump
10 plank rows (single count)
5 pull ups
5 hanging knee raises

Explanation of exercises: 
Click links for how-to videos. 

Kettlebell swings: Standing with feet about hip-width apart, hold a kettlebell in front of you both both hands. Bend your knees into a squat, swinging the kettlebell back through your legs as you drop down and forward to about shoulder height as you stand. Repeat in a fluid motion.

Ab rocks: Lay on your back with your arms extended over your head and your legs straight. Engaging your core, lift your legs and arms a few inches of the ground, keeping your lower back pressed into the floor. Rock back and forth slightly, keeping your arms and legs raised.

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.

Skiers: Stand in a split stance, with right foot about a foot in front of the left. Jump in place and switch legs so your left foot is in the front. Repeat the motion, pumping your arms in rhythm: left arm forward when left foot is forward, right arm forward when right foot is forward. Left and right counts as one rep.

Squat with high pull: Hold a dumbbell in each hand with feet shoulder width apart. Squat until your thighs are parallel to the floor, with your arms hanging downward in between your legs. As you come up from the squat, raise the dumbbells to your shoulders, bending at the elbows. Lower your arms back into the starting position.

Seated band rows: Sitting on the floor with legs together and straight out in front of you, loop a resistance band around your feet and hold one end in each hand. Starting with arms extended in front of you, pull your elbows straight back, squeezing your shoulder blades together. Extend arms slowly to return to the starting position.

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.

Pull-ups: Suspend yourself on the pull-up bar with your hands a little wider than shoulder-width apart. Pull yourself up, keeping your body as straight as possible, until your chest reaches the bar. Slowly return to the starting position and repeat.

Hanging knee raises: Hanging from pull up bar, use your abs to bring both knees up to touch (or get as close as you can) your elbows.


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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