Be Well Workout of the Week: Killer Count-By-Twos Workout
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This week, you’ll be working your way up the ladder, so to speak. Here’s the deal: You’re going to have three rounds of exercises. To start, you’ll do two reps of each exercise in the round, then four, then six, and so on, counting your way up by twos until you get to 10.
After you’ve completed the last 10 reps of exercises in that round, you’re going to do a set of three 30-second sprints, with a 30-second recovery in between each sprint. And of course, you won’t be doing these sprints outside in the snow. Feel free to do them on a treadmill or elliptical. Once you’ve completed the round of exercises and your three sprints, move on to the next round.
You won’t be doing as many reps as usual, but don’t think that means you’re getting an easy workout! Instead of doing a ton of reps, I want you to use heavier weights than you usually would. Got it? Now, let’s get moving!
Be Well Workout of the Week: Killer Count-By-Twos Workout
(Repeat each round five times, starting with two reps of each exercise, then four, six, eight, 10.)
Round 1
Pull ups
Burpees
Chest flies
Bent-over rows
After all five rounds: 3 x 30-second sprint, with 30-second recovery.
Round 2
Knee drive hops
Medicine ball sit-ups
Push-ups
Crossover reverse lunge
After all five rounds: 3 x 30-second sprint, with 30-second recovery.
Round 3
Dead lift
Squat with high pull
Ab twists with medicine ball slam
Ski jumpers
After all five rounds: 3 x 30-second sprint, with 30-second recovery.
Explanation of exercises
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.
Burpee: 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, lower to the ground, bring your feet back in, and stand up.
Chest fly: Lying on your back (it’s easiest on a bench), hold a weight in each hand with arms up over your chest. Drop arms to the sides until they are straight out from your shoulders and raise them back up, contracting in your chest.
Bent-over row: Hold a dumbbell in each hand with feet shoulder width apart and knees slightly bent. Bend forward from the waist, keeping your spine straight and letting your hands fall forward in front of you. Pull the dumbbells back (you should feel like you’re rowing a boat), squeezing your shoulder blades.
Knee drive hops: Stand in front of a bench, step, or other stable surface. Place your right foot on the bench and left foot on the floor to start. Swinging your arms for momentum, drive your left knee into your chest as you step and hop with your right. Land with right foot back on the step and left foot on the floor. Repeat, then switch feet to work the other side.
Medicine ball sit-ups: Do a full sit-up holding a heavy medicine ball or a weight, holding the ball/weight at your chest. For an added challenge, reach the ball up to the ceiling as you sit-up.
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.
Crossover reverse lunge: Start standing with your feet together. Step back with your right foot, like you are doing a reverse lunge, but when you step your right foot back, cross if over your left foot. Return to standing position and repeat.
Dead lift: 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.
Squat: Stand with your feet just a bit wider than shoulder widt and your toes slightly turned outward. Keeping your weight in your heels, bending at the knees and lower until your quads are parallel to the floor. Keep your back as upright as possible. Straighten legs and come back to the starting position.
High pulls: Stand with feet hip width apart and a dumbbell in each hand. (Note: You can also use a resistance band if you’re outdoors.) Tip forward at the waist then stand up, pulling the weights up to chest height at the same time. Lower the weights slowly and repeat.
Ab twists with medicine ball slam: Sit on the floor with knees bent, heels pressing into the ground. Lean back slightly, holding the medicine ball away from your chest. Use your abs to twist side to side, slamming the medicine ball to the ground and catching it at each rotation.
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.
» For more Be Well Philly workouts, go 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.
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