BeWOW: Burn and Firm Workout

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You workout this week consists of exercise pairs: two moves per round, which you’ll complete as fast as you can while maintaining good form. You’ll alternate back and forth between the moves, starting with one rep of each, then two reps of each, then three of each, and so on until you finish 10 reps of each exercise. Once you do, you’ll move on to the next pair and repeat the same pattern. Work hard, work fast, and push yourself. Good luck!

BeWOW: Burn and Firm Six-Round Workout

*Complete one rep of each, then two, then three, and so on up to 10 reps, alternating back and forth between exercises in a pair before moving on to the next pair.

Round 1
Squat jumps
Push-ups

Round 2
Lunge row (left and right is one rep)
Pull-ups

Round 3 
Dead lifts
Overhead press

Round 4
Pullovers
Sit-ups

Round 5
Ski jumpers
Dips

Round 6
Burpees
Box jumps

Explanation of exercises
*Click the links below for video how-tos.

Squat jumps: Stand with feet hip-width apart and perform a squat, dropping your rear until your knees are just behind your toes and your hamstrings are parallel to the floor. As you stand, propel yourself upwards and jump. Return to standing and squat again.

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.

Lunge row: Standing with your left leg forward in a lunge and left forearm on thigh, row a weight with your right arm like you’re starting lawn mower. Switch to opposite side lunge for left arm.

Pull-ups: Suspend yourself on the pull-up bar with your hands a little wider than shoulder-width apart. Pull yourself up, keeping your body as straight as possible, until your chest reaches the bar. Slowly return to the starting position and repeat. (If you’re struggling with pull-ups, try these alternatives instead.)

Dead lifts: Stand with legs shoulder-width apart and dumbbells in hands. Bend knees slightly and lean forward with your arms moving towards the ground, until your back is at a table-top position,. Slowly return to the starting position.

Overhead press: Holding a pair of free weights at your shoulders with your palms facing forward, press the weights up over your head. Return the weights to your shoulders and repeat.

Pullovers: Lie on the ball on your back so your head and neck are supported. Holding a weight in both hands, reach the weight over your head, keeping your arms slightly bent.  Drive the weight back up towards the ceiling. Be sure to keep your hips up and squeeze your glutes the entire time.

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.

Ski jumpers: Start in a skier’s stance (like a squat, but bent forward at the waist slightly). Using your arms for momentum, jump up and to the left, landing on both feet. Jump to the right. Repeat.

Dips: Using a bench or a chair, step your legs out a few feet in front of your body. Steady your hands on the bench or chair and, with your back just a few inches from your fingertips, lower your body to the ground. Then raise your body back to the starting position by pushing into the bench or chair. Repeat.

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.

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.

» Did you complete this week’s BeWOW? Tell us how you did in the comments! Or,  feel free to tweet at us about it using the hashtag #BeWOW. Check out all the BeWOW workouts here.

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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.