Be Well Workout of the Week: The 1-Minute Challenge 

You can do anything for one minute, right?

You can do anything for one minute, right? Here’s your chance to prove it. For this workout, you’re going to tackle each of the 10 exercises below for one full minute with the goal of getting through the circuit a total of three times.

And whenever you feel like you can’t make it, just remember: It’s only for one measly minute. Happy sweating!

Be Well Workout of the Week: The 1-Minute Challenge 

Instructions: Do each exercise for 1 minute, complete circuit 3 times
Wall squat
Squat with high pull: holding weights or kettlebell, do a squat and raise the weight to your chin with elbows reaching to the ceiling as you stand back up.
Lunge jumps
Plank row
Squat thrust with kettlebell or medicine ball
Bicep curl to overhead press
V sits
Toe taps

Wall squat: Do a squat (legs forming a 90-degree angle) with your back against a wall. Hold.

Plank: Get in push-up position, resting on your elbows; keep back, hips, and legs in a straight line. Hold.

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.

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.

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.

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 thrust with medicine ball or kettlebell: With your hands on the medicine ball, jump your feet back to a strong high plank position. Don’t let your hips sag. Then jump your feet in and grab the ball and stand up.

Bicep curls: Hold dumbbells at your side with palms facing forward. Pretend your elbows are glued to your midsection and curl the weight toward your shoulders. Go into overhead press: turning palms forward, press the weights up over your head. Return to starting position and repeat.

V sits: Sit with knees bent and feet flat on the floor. Lean back slightly, lifting your feet off the floor. Extend your legs straight ahead of you as you lean back further, then sit back up and bring your knees toward your chest. Repeat.

Toe taps on bench: Standing in front of a steady surface, like a bench or a coffee table or a step, alternate tapping your toes to the top of the bench as quickly as you can.


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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