Be Well Workout of the Week: The 90-60-30 Challenge
This is a workout for everyone. No matter what your fitness level is, you can complete this workout at your own pace. Here’s the deal: You’re going to be working in timed rounds of exercises, rather than pushing yourself to complete a certain number of reps. That means that you — and only you — are in charge of how many reps of each exercise you complete. (So yes, you could slack off, but we know you won’t.)
For the first round, you’ll set your stopwatch and complete each exercise for 90 seconds. Then, once you’ve gone through all the exercises, you’ll start again, this time setting your timer for just 60 seconds. The third round will be a measly 30 seconds for each exercise. The entire shebang should last you just around 35 sweaty minutes.
Now, what are you waiting for? Grab your stopwatch and get movin’!
Be Well Workout of the Week: The 90-60-30 Challenge
Instructions: 90 seconds, 60 seconds, 30 seconds.
Burpees
Plank
Plie squats
Sit-ups
Run (or jump rope, toe taps on a step, etc.)
Skiers
Mountain climbers
Box jumps
Tricep dips
Bench Lunges right
Bench Lunges left
Explanations of exercises
Click the links for how-to videos.
Burpees: 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, hit your chest to the ground, and bring your feet back in, stand up.
Plank: Get in push-up position, resting on your elbows; keep back, hips, and legs in a straight line. Hold.
Plié squats: Standing with feet a little further than hip width apart, turn your feet out and do a squat.
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.
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.
Mountain climbers: Get in plank position. Alternating legs, bring your knee into the chest, keeping your upper body strong. Extend leg and switch.
Box jumps: Pick a stable surface that you can jump onto and land safely (use a step, bench in the gym, low wall outside, etc). Start in a squat and jump from both feet to land on both feet in a squat on top of the surface. Stand up from your squat and step back down.
Tricep dips: Sit on a bench or a stable bench-height surface with your hands gripping the edge, fingers forward. Scoot your butt off the edge and walk your feet out a few steps. Drop your body and bend your elbows until they’re at 90 degrees. Push yourself back up until your arms are extended all the way.
Lunge with back toe on bench: Standing with a bench a bench behind you, place your back foot, toes down on the bench. Then dip down into a lunge with your forward leg. Repeat all reps on one side before doing the next.
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
