BeWOW: The 900-Rep Challenge
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The number to remember for your workout this week is 25, guys. That’s 25 reps of each exercise for a whopping 25 rounds. Just kidding! Scared you, didn’t I? Here’s the real deal: You’re going to do 25 reps of each exercise for four rounds. Easy, right? Try to move through the rounds as quickly as possible, taking breaks only when you need them. You’ll end up doing 100 reps of each exercise—that’s 900 reps total! Pretty impressive, if I do say so myself.
Here are your exercises. Happy sweating, Be Wellers!
BeWOW: The 900-Rep Challenge
(Do 25 reps of each exercise, repeat four times.)
Push-ups
Squat jumps
Toe touch abs
Knee drives with reverse lunge
Lunge rows
Ski jumpers
Alternating overhead press
Mountain climbers
Ab twists
Explanation of exercises
*Click the links below for video how-tos
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.
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.
Toe touch: Lie on your back, with legs up, feet reaching to the ceiling. Reach up with your hands and touch your toes.
Knee drives with reverse lunge: Stand with feet hip width apart. Step back with your left foot about two to three feet, and drop to a lunge. As you stand, drive your left knee up to your chest, using your arms for momentum. Step back into another lunge, and repeat, performing the reps in one fluid motion. Do all reps on the left before switching to the right.
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.
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.
Alternating overhead press: Holding free weights in each hand, stand with the weights at your shoulders (elbows forming 90 degrees beside your head), hips tucked under, and abs very strong. Pressing your left hand to the ceiling, straightening your arm, and return to the starting position. Repeat the motion on the right.
Mountain climbers: Get in plank position. Alternating legs, bring your knee into the chest, keeping your upper body strong. Extend leg and switch.
Ab twists: Sit on the floor with knees bent, heels pressing into the ground. Lean back slightly and use your abs to twist side to side.
>> 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 week right here on Be Well Philly.
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