Be Well Workout of the Week: Do These 10 Moves As Fast As You Can

Are you ready to sweat, Be Wellers? Yes? Great. For this week’s workout, you’re going to complete a circuit of exercises four times through as quickly as you can. Before you tackle the first exercise, make sure you are nice and warmed up. And as you make it through at a quick pace, keep a watchful eye on your form — even when you’re moving quickly, you want it to be top-notch, as always.

Now, ready, set, go!

Be Well Workout of the Week: Do These 10 Moves As Fast As You Can — Ready, Set, Go!

Instructions: Go through set of 10 exercises 4 times.
25 kettlebell swings.
20 alternating punches with weights (single count)
20 skiers (single count)
15 reverse flys
15 lunge pulse jumps
15 sit-ups on physioball
10 squat thrusts
10 physioball reverse lunges
10 decline push-ups
10 medicine ball slams

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.

Alternating punches: Holding a weight in each hand, punch forward, with your right hand first, then with your left hand. Repeat.

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.

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.

Lunge pulse jumps: In a lunge position with your right foot forward, jump up, landing back on the ground with your right foot still forward. Do all 15 reps on one side before moving to the other side.

Sit-up on physioball: Lie with your back on the physioball and your feet on the floor. Holding your ears straight up, with your biceps squeezing in toward your ears, lift your shoulders off the ball and come to a full sit-up position. Lie back down slowly.

Squat thrust: Place your hands on the ground, jumping your feet back into a high plank position, making sure your hips aren’t sagging toward the ground. Jump your feet in and stand up.

Physioball reverse lunge: With the physioball positioned behind you, place your right foot on the ball. Bend in your left knee and you drop down into a lunge position, rolling the ball away from your body as your right leg straightens. Roll the ball back in toward your body with your right leg as you stand tall. Repeat.

Decline push-ups: Put your feet on a bench or step, and put your hands on the ground. Do your push-ups in that position.

Medicine-ball slam: Stand with your feet hip-distance apart. Hold the medicine ball at your chest, then raise it above your head and slam it to the ground as hard as you can. Catch the ball and repeat.


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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