Be Well Workout of the Week: Fast and Furious Full-Body Workout
For this week’s workout, you have 35 minutes to do as many rounds of the exercises below as you can. That means it’s up to you to push yourself as hard as you can for those entire 35 minutes. As you’re working through the rounds and it starts to get tough, just remember: It will only last for 35 minutes you can totally make it! And when it’s over and you’re a sweaty mess, you’ll feel great knowing that you are stronger and even more fit than when you started. Promise.
So grab a set of weights, put 35 minutes on the clock and get sweating!
Be Well Workout of the Week: Fast and Furious Full-Body Workout
Instructions: Do as many rounds as possible in 35 minutes.
5 squat thrusts
10 ab twists with weight punch (10 on each side)
10 plank row (10 on each side)
15 squats holding weights
15 lunge rows (15 on each side)
20 lunge jumps holding weights
20 alternating overhead press
15 bicep curls
10 toe touches holding weights
5 pullover sit-ups
Explanation of exercises:
Click links for how-to videos.
Squat thrust: With your hands on the ground, jump your feet back to a strong high plank position. Don’t let your hips sag. Then jump your feet in and stand up.
Ab twists: Holding a weight in each hand, sit on the floor with knees bent, heels pressing into the ground. Lean back slightly and use your abs to twist side, punching your weight in the direction of each twist.
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: Stand with your feet just a bit wider than shoulder widt and your toes slightly turned outward. Keeping your weight in your heels, bending at the knees and lower until your quads are parallel to the floor. Keep your back as upright as possible. Straighten legs and come back to the starting position.
Lunge row: Standing with your left leg forward in a lunge and left forearm on thigh, row a weight with your right arm like you’re starting lawn mower. Switch to opposite side lunge for left arm.
Alternating overhead press: Holding free weights in each hand, stand with the weights at your shoulders (elbows forming 90 degrees beside your head), hips tucked under, and abs very strong. Pressing your left hand to the ceiling, straightening your arm, and return to the starting position. Repeat the motion on the right.
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, keeping your upper arm still. Slowly return your weight to the starting position and repeat on the other side.
Toe touch: Lie on your back with legs in the air, so your body forms an L shape. Holding a weight in each hand, reach your hands towards your toes and try to touch them, lifting your shoulder blades off the mat. Hold for a beat, then release your upper body down, keeping your legs straight up. Repeat.
Pullover sit-ups: Lie on the physioball on your back so your head and neck are supported. Holding a single weight in both hands, reach the weight over your head, keeping your arms slightly bent. Drive the weight back up towards the ceiling, pulling up into a sit-up. Be sure to squeeze your glutes the entire time. Return to starting position and repeat.
» Did you complete this week’s BeWOW? Tell us how you did in the comments! Or, feel free to tweet at us about it using the hashtag #BeWOW. Check out all the BeWOW workouts here.
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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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