This week’s workout can be done almost anywhere: all you need is space, a resistance band and, if you have ‘em, a pair of dumbbells. You’re going to focus on one exercise at a time, completing 30 seconds work, 30 seconds rest, five times through for each exercise below. So, each round will last five minutes total (easy, right?) and you’ll do all five rounds of one exercise before moving on to the next. This workout should take about an hour, with 50 minutes of work and some time warm up beforehand and stretch at the end. If you’re in a time crunch, just cut down on the number of rounds you do of each exercise. Ready to get to work? Here are your exercises.
BeWOW: Five-Minute Intervals
Lunges (or jumping lunges for more of a challenge)
Seated band rows (or pull-ups for more of a challenge)
Lateral lunge (or skiers for more of a challenge: jump laterally landing on one foot, jump laterally landing on the other foot)
Squat with overhead shoulder press
Deadlifts with dumbbells
Sprints (do them outside, on the treadmill, on a bike or elliptical—your choice! If you’re at home, you can even run stairs or run in place.)
Explanation of exercises
Squat hold: Hold at the bottom of your squat, keep your chest up and shoulders back.
Rotating push-ups: Do a push-up, lift one arm at the top of your push-up, rotate your chest towards the ceiling, look up at your hand, put your hand back down, do a push-up and repeat on the other side.
Seated band rows: Sitting on the floor with legs together and straight out in front of you, loop a resistance band around your feet and hold one end in each hand. Starting with arms extended in front of you, pull your elbows straight back, squeezing your shoulder blades together. Extend arms slowly to return to the starting position.
Lateral lunge: Standing with feet together, step to the side in a lunge, making sure your knee doesn’t bend past your toe. Return to standing and lunge on the other side.
Squat with overhead shoulder press: Hold a weight in each hand and bring your hands to your shoulders. Drop into a squat and as you stand, press the weights straight above your head. As you squat again, bring your arms back down to your shoulders and press them above your head as you stand.
Tricep dips: Sit on a bench or chair with your hands gripping the edge, fingers forward. Scoot your butt off the edge and walk your feet out a few steps. Drop your body and bend your elbows until they’re at 90 degrees. Push yourself back up until your arms are extended all the way.
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.
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.