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In this workout you are going to do five exercises, starting with 10 reps of each, followed by a 45-second sprint. As you go through the workout, work as fast as you can, decreasing the reps by one each round but keeping the sprint at 45 seconds throughout. So, after your first 10 reps and 45-second sprint, you are going to do nine reps of those exercises followed by a 45-second sprint, and then eight reps of everything followed by a sprint, and so on until you work your way all the way down to one rep of each exercise and a final 45-second sprint. Check out the exercises below. I’ve included some modifications if you’re just starting out on your workout journey or have tricky knees that may not be up for box jumps.
BeWOW: The 10-1 Countdown
What you’ll need:
• Bench, step or another sturdy, elevated surface for jumps
• Exercise band or free weights
• Space to sprint, or a treadmill, bike or elliptical to sprint on
• Box jumps
>> Modification: Squats or squat jumps
• Decline pushups
>> Modification: Push-ups
• Plank row
>> Modification: Band row
• Sit ups
Sprint: 45 seconds
Explanation of Exercises
Burpees: Just like an up-down in football. Put your hands on the ground, jump your feet back, hit your chest to the ground, and jump your feet back in to your hands to stand up.
Box jumps: Pick a stable surface that you can jump onto and land safely (use a step, bench in the gym, low wall outside, etc). Start in a squat and jump from both feet to land on both feet in a squat on top of the surface. Stand up from your squat and step back down.
Decline pushups: Put your feet on the same surface that you used for your box jump and perform pushups with your hands on the ground.
Plank row: Start in a plank position (feet on the ground this time) with hands on the same surface that you used for your box jumps and a weight on the ground underneath of you. Keep your shoulders shifted over your wrists; grab the weight with your right hand, keeping your hip square to the ground; and do a row. Complete all of the reps on one side before you switch to the other.
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.