BeWOW: Get Shredded With This Short Circuit Workout

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For this week’s workout, we’re doing a timed circuit. And the best part about this sweat session? The time for each exercise gets shorter as the workout goes on. Can’t say no to that, can you?

Here’s the deal: The first time through the circuit, you’ll do each exercise for one minute. Next, you’ll go through the circuit again, doing each exercise 45 seconds. Then, the final round will be short and sweet, with each exercise lasting just 30 seconds. Simple as pie, right?

Now, get your stopwatch ready and get moving, folks. Happy sweating!

BeWOW: Get Shredded With This Short Circuit Workout

Here are the exercises:
Walk-out push-ups with squat jumps
Lunges with overhead press
Plank
Squat rows
Dead lifts with dumbbells
Bicycle crunches
Lateral lunges with upright row
Sprint

Explanation of exercises:

Walk-out push-up: Start standing. Bend at the waist, placing your hands on the ground, about about a foot in front of your feet. Walk your hands out to a push-up position, do a push-up, walk your hands back in and stand up.

Squat jump: 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.

Lunge with overhead press: Stand in a split position, left leg forward, holding a dumbbells in each hand at your shoulders, palms facing forward. Drop into a lunge, keeping your knee over the ankle and bending the left leg to 90 degrees. As you drop, press the weights up toward the ceiling. Pause when you’re full extended then return to the starting position. Do all reps with left leg forward, then switch to right leg forward and do all reps.
Plank: Get in push-up position, resting on your elbows; keep back, hips, and legs in a straight line. Hold.

Squat row: Loop a resistance band around object. Standing with your feet hip-distance apart, hold the handles of the band and lower down into a squat position. As you return to a standing position, pull the resistance band handles toward your chest, pulling your shoulder blades together. Repeat.

Deadlifts with dumbbells: Hold dumbbells with arms extended down so they’re resting on your thighs, feet shoulder-width apart. Keeping shoulders back and abs tight (and without locking your knees), bend at the hips and let the weights lower towards the floor, going as far as you can without bending your knees too much. Drive your heels in to the floor and stand to return to the starting position.

Bicycle crunch: Lie on your back in sit-up position: feet on floor, knees bent, hands behind the head to support the neck. Lift your feet off the floor, extend your left leg to straighten, and twist your torso as you touch your left elbow to right knee. Draw the left leg in as you push the right leg out, and twist the other direction, touching your right elbow to left knee. Repeat by alternating sides in a fluid motion.
Lateral lunge with upright row: Holding two dumbbells, do a lateral lunch. As you step back to the center, lift the dumbbells straight up toward your chest until your forearms are parallel to the ground. Lower the dumbbells. Repeat.

>> 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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