Be Well Workout of the Week: The 10-Round Challenge for a Full-Body Workout
For this week’s workout, you are going to do a round of exercises, starting with 20 reps of each. Then, for the rest of the workout, you’ll work your way down by two reps each round until you are down to doing just two reps. That’s 10 rounds total, folks! Who’s ready to sweat?
Be Well Workout of the Week: The 10-Round Challenge That Works Your Entire Body
Do reps in this order: 20-18-16-14-12-10-8-6-4-2
Lunge jumps holding light-to-moderate weights (single count)
Push-ups
Plié squat jumps
Plank rows (single count)
Dead lifts
Bicep curls to overhead press with light-to-moderate weights
Bicycle crunches
Explanations of exercises:
Click links for how-to videos.
Lunge jumps: Start standing with feet together and step forward with the left leg into a lunge, bending knee to about 90 degrees. Jump as you stand back up and switch legs before you land, so your right leg is forward. Lunge again, then jump, putting your left leg forward, and so forth. Left and right counts as one.
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.
Plié squat jumps: Standing with feet a little further than hip width apart, turn your feet out and do a squat, jumping to return to standing.
Plank row: In a push-up position with your hands on free weights, row one weight up and back, keeping your hips square to the floor and squeezing your shoulder blade. Lower and repeat on the other side.
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.
Bicep curls: Hold dumbbells at your side with palms facing forward. Pretend your elbows are glued to your midsection and curl the weight toward your shoulders, keeping your upper arm still. Slowly return your weight to the starting position and repeat on the other side.
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.
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.
» 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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