Be Well Workout of the Week: The Quick (But Killer) 55-Rep Challenge

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This workout — one of my favorites, actually — is a quick but powerful workout that challenges your strength, cardio and ability to keep moving, even when things get tough. Start with 10 reps of each exercise, then do a quick burst of cardio, then do nine reps of each and get back to cardio, and so on. You’ll decrease your reps by one each round until you finish with one rep of each exercise and one final sprint. In the end, you’ll have done 55 reps of the exercises listed. Good luck!

Be Well Workout of the Week: The Quick and Killer 55-Rep Challenge

Reps: 10-9-8-7-6-5-4-3-2-1
Squat thrust with high pull
Kettlebell thrusters
Push-ups
Rocking planks
Lunge pulses with bicep curls on left side
Lunge pulses with bicep curls on right side
Dead lifts
One 30-second sprint; this can be done outside, on treadmill, with a jumprope, doing toe taps on step, etc.

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

Squat thrust with high pull: Holding a kettlebell, squat down until the bell reaches the floor. Press hard into the bell and jump your feet back to a strong high-plank position. Don’t let your hips sag. Then jump your back in wider then the bell and with a flat back, lift your chest and stand up, lifting the bell and driving your elbows high.

Kettlebell thrusters: Holding a kettlebell bell at your chest, do a squat, driving your elbows to your knees. Stand up and press the bell overhead. Repeat.

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.

Rocking planks: 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 pulse with bicep curls: Holding weights at your side, get into a lunge position with your right leg forward. Drop your back knee to tap the floor and bend right leg to 90 degrees, then straighten both legs. On the final rep stay low in lunge and do 10 bicep curls.

Dead lift: Hold dumbbells or kettlebell 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.

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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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