Be Well Workout of the Week: The Triple-Attack Workout
For this week’s workout you are going to work in triplets. That is, three exercises working the same muscle group done in a row. For example, you’ll start with 25 squats, then go right into 20 squat pulses, and end with 15 squat jumps. That will be followed by a different set of three exercises that target a another area of your body. You’ll work through those six exercises three times before moving on to the next set. Yeah, we’re not going to lie: It’s going to be shake-inducing.
You’ll do a total of three pairs of exercises targeting a total of six body parts in nine round. My brain hurts, too. But I promise, once you get started it’s not that confusing. So hop to it!
Be Well Workout of the Week: The Triple-Attack Workout
Round 1 x 3:
20 squat pulses
15 squat jumps
25 chest fly
20 chest press
15 close push-ups
Round 2 x 3:
25 kettlebell swings
20 hamstring curls on physioball
15 dead lifts
20 lunge rows
15 reverse fly
Round 3 x 3:
20 lateral lunges
10 lateral squat jumps
20 alternating overhead press
15 high pulls
10 alternating front raises
Explanation of exercises:
Click links for how-to videos.
Squat: Standing with your feet a bit wider than hip-width distance apart, squat down, keeping your chest up, until you thighs are parallel to the floor. Pause then return to standing.
Squat pulses: Get into a squat and hold, pulsing down towards the floor and never standing all the way back up.
Squat jumps: Stand with feet hip-width apart and perform a squat, dropping your rear until your knees are just behind your toes and your hamstrings are parallel to the floor. As you stand, propel yourself upwards and jump. Return to standing and squat again.
Chest fly: Lying on your back on a bench, hold a dumbbell in each hand and extend your arms out from your body so you form a T; palms should be facing up toward the ceiling. This is your starting position. Without locking elbows, raise your arms so they meet together in front of you, knuckles touching, squeezing your chest as you do so. Lower and return to the starting position.
Chest press on physioball: Lie with your head and neck on the ball and feet on the floor, lifting your hip and squeezing your glutes. With weights in hands, bend your elbows 90 degrees, so your arms make L shapes straight out from the shoulders. Push the weights up to the ceiling until your arms straighten. Return to starting position and repeat.
Close push-up: In a high-plank position with your hands directly under your chest, lower down into a push-up position, keeping your elbows touching your ribs. Push back up to a high plank.
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.
Hamstring curls on the physioball: Lying on your back, place heels onto top of the ball (if you’re using a TRX, place your feet in the TRX instead) so your legs are straight and lift your hips toward ceiling; your hips should be in line with shoulders. Keeping your hips up, bend your knees and pull the ball in toward your butt, squeezing your hamstrings. Hold for a beat, then return to the starting position.
Deadlifts with dumbbells: Hold dumbbells with arms extended down so they’re resting on your thighs, feet shoulder-width apart. Keeping shoulders back and abs tight (and without locking your knees), bend at the hips and let the weights lower towards the floor, going as far as you can without bending your knees too much. Drive your heels in to the floor and stand to return 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.
Reverse fly: Stand with feet hip-width apart and hinge forward at the waist. Holding a weight in each hand (palms facing towards each other), keep your arms slightly bent and using your back, squeeze your shoulder blades together, lifting your hands to the 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. (If you’re struggling with pull-ups, try these alternatives instead.)
Lateral lunge: Standing with feet together, step to the side in a lunge, making sure your knee doesn’t bend past your toe. Return to standing and lunge on the other side.
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.
Lateral squat jump: In a squat position, explosively jump up and to the side, landing back in a squat. Repeat for 10 reps to one side, then repeat on the other side.
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.
High pulls: Stand with feet hip width apart and a dumbbell in each hand. (Note: You can also use a resistance band if you’re outdoors.) Tip forward at the waist then stand up, pulling the weights up to chest height at the same time. Lower the weights slowly and repeat.
Alternating front raise: Stand with feet hip width apart, holding a dumbbell in each hand. Hands are resting on front of the quads with palms facing towards you. One at a time, raise the left arm to shoulder height and lower, then raise and lower the right arm.
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.
Like what you’re reading? Stay in touch with Be Well Philly—here’s how:
- Like Be Well Philly on Facebook
- Follow Be Well Philly on Twitter
- Follow Be Well Philly on Pinterest
- Get the Be Well Philly Newsletter