Be Well Workout of the Week: The Calorie-Torching 30-Minute Partner Workout

Fact: Workout buddies > drinking buddies.

Everything is more fun with friends, and that is especially true for this week’s workout. So grab your workout buddy, find a track or a treadmill, and start sweating. And if you can’t convince anyone to do this workout with you (we get it — it’s hot), not to fear: You can also go it solo.

Here’s what you will do: One partner will sprint while the other does a circuit of exercises. Each round will take a total of six minutes — three minutes sprinting and three minutes doing exercises. Each three-minute segment will be broken down into 30-second intervals. So, while one partner is doing the circuit of exercises, doing each exercise for 30 seconds (it’ll add up to three minutes), the other partner is doing three minutes of alternating between sprinting for 30 seconds and recovering for 30 seconds. After three minutes, you and your bud trade places. The goal is to make it through the entire circuit five times — so a total of 30 minutes. Good luck, friends!

Be Well Workout of the Week: The Calorie-Torching 30-Minute Partner Workout

Instructions: Complete 5 times; 30-second rounds
Squat with overhead press
Plank row
Single-leg dead lift left
30 second sprint :: 30 second recovery X 3

Explanations of exercises: 
Click links for how-to videos.

Squat with overhead press:Hold free weights at your shoulders, and do a squat. As you stand back up, press the weights over your head.  Return them to your shoulders as you squat back down.

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.

Plank: Hold a plank position either on your elbows or hands. Make sure your shoulders stay in line with your elbows or wrists.

Burpee: Just like an up-down in football. Put your hands on the ground, jump your feet out behind you so you’re in push-up position, lower to the ground, bring your feet back in, and stand up.

Single-leg dead lift left
: hold weight in both hands, keep a long spine and shoulder blades squeezing together. Begin to hinge at the hip with slight bend in left knee and lift straight right leg behind you. When your torso is parallel to the floor, use your left leg and core and stand back up.
Single-leg dead lift right.


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.
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