Be Well Workout of the Week: The Countdown to Toned Muscles
Timed rounds: That’s what’s in your future this week. For this week’s workout, you’ll be tackling eight exercises, and you’ll do five rounds of those exercises total. Not so bad, right?
You’ll start with 60 seconds of each exercise for the first round, then decrease by 10 seconds each round until the final 20-second round. Got it? Okay, grab your stop watch and get ready to sweat!
Be Well Workout of the Week: The Countdown to Toned Muscles
Do five rounds: 60 seconds each exercise; 50 seconds; 40 seconds; 30 seconds; 20 seconds.
Burpees
Plank
Curtsy hop on right side
Curtsy hop on left side
Rotating push-ups
Squat to reverse lunge
Single leg bent-over row on right side
Single leg bent-over row on left side
Explanations of exercises:
Click 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.
Curtsy hops: Do a curtsy, swinging your left leg behind you and touching the floor with your left hand. Then drive that knee up, hopping off of your right foot. Return to the curtsy position and repeat. Do all reps on one side before switching to the other.
Rotating push-ups: Do a push-up, lift one arm at the top of your push-up, rotate your chest towards the ceiling, look up at your hand, put your hand back down, do a push-up and repeat on the other side.
Squat to reverse lunge: Do a squat, and when you at the deepest point of your squat, step your into a reverse lunge with your right foot. Return to the squat position then repeat on the left side. Return to standing and repeat.
Single-leg bent-over row: Stand with your left leg straight and your right leg lifted a few inches off the ground. Bend forward at the waist and row the weight up with your right arm keeping your hips square to the ground. Keep your waist bent and continue to row with your right arm.
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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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