Be warned: Your cardiovascular ability will be challenged in this workout — BIG time. Here’s how it’s going to work: make sure you warm up first, and then begin the workout by running a mile. And I mean run; push yourself to sustain a fast pace (whatever that means for you) for the entire mile.
After you run a mile, you’ll work quickly to complete a circuit of five exercises, starting with 10 reps of each exercising and decreasing the reps by one each round until you end with one rep of each.
And that’s not the end: To finish off the cardio challenge, you’re going to run another mile with everything you have left. Hey, it’s called a challenge for a reason.
• 1-mile run
•10-9-8-7-6-5-4-3-2-1 reps
Curtsy hops
Push-ups
Sprinter sit-ups
Squat jumps
Lunge row (on each side)
•1-mile run
Explanation of exercises
Click how-to links for videos.
Curtsy hops: Do a curtsy, swinging one leg behind you and dropping into curtsy position. Then drive that knee up, hopping off of your opposite foot. Return to the curtsy position and repeat. Do all reps on one side before switching to the other.
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.
Sprinter sit-ups: Start laying flat on your back. Lift your chest for a full sit-up and drive your left knee to your chest. Lay back down, lift your chest and drive your right knee to your chest.
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.
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.
» 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.
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