Be Well Workout of the Week: Your New Favorite Do-Anywhere 30-Minute Workout

You officially have no excuse to slack, no matter how much holiday traveling you're doing.

This bad boy is short, sweet — well, sweet in that in just 30 minutes your shoulders and abs will surely be screaming — and simple: Complete 60 seconds of each exercise below. Then repeat, going for three rounds of the set of exercises. See? Simple. Happy sweating! (And note: As long as you have a resistance band at home, you can easily do this workout anywhere, which makes it super convenient for a holiday season full of traveling.)

Be Well Workout of the Week: Your New Do-Anywhere 30-Minute Workout

Instructions: Do each exercise for 60 seconds; go through the set of exercises three times.
Wall squat
Plié squats
Plank shifts
Lunge rows (switch after 30 seconds)
Knee drives (switch after 30 seconds)
Mountain climbers

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

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

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.

Sit-up: Lie on your back with feet on the floor and knees bent. Put your hands behind your ears. Without pulling on your neck and using only your abs, lift your shoulders off the mat and come to a full sit-up position. Lie back down slowly.

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.

Plié squats: Standing with feet a little further than hip width apart, turn your feet out and do a squat.

Plank shifts: Get into a plank on your elbows and toes. Pressing from your toes, shift your body straight forward and pull your body back. Forward and back is one rep.

Lunge row: Standing with your left leg forward in a lunge and left forearm on thigh, row a weight or a resistance band with your right arm like you’re starting lawn mower. Switch to opposite side lunge for left arm.

Knee drives: Start in a lunge with your right foot forward and your left leg behind you. Press into your right foot, driving your left knee up towards your chest as you move into a standing position. Return your left foot to the floor in one fluid motion. Do all reps on the right, then on the left.


 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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