Workout of the Week

Personal trainer billy whalen offers a workout of the week including planks

By Billy Whalen

Have you been looking to spruce up your workout routine? Do you need a total-body workout that’s going to work every muscle in your body, while also leaving you happily sore for the next few days? Or do you simply just want to test yourself with a great workout designed by one of the YMCA of Greater Brandywine’s very own trainers? Then check out this workout!

Dynamic Warm up (Repeat twice)

  1. Do 25-40 jumping jacks.
  2. Do 10 forward large arm circles and reverse for another 10.
  3. Do 10 small arm circles 10 forward. Reverse and do another 10.
  4. Do 5 body weight squats: Ensure that your legs stay pushed out and your knees are not bowing. As you lower down to the squat position, make sure that your spine stays straight and your elbows touch their knees.
  5. Do 5 knee push ups: Ensure that the tops of your knees are on the ground and that your spine is straight. When you lower to the down position, your elbows should be bending backwards.

Circuit 1 (Repeat 3 times)

  1. Do 15 to 20 mountain climbers: Begin in push up position, bring one knee up to the front of your body, switch sides, repeat 15 to 20 times.
  2. Do 5 to 15 jump touches 5 to 15: Stand upright, then lower down to the ground and touch your palms to the ground. From the down position, immediately jump up and repeat.
  3. Do 10-20 air squats.
  4. Do planks for 30 seconds to 1 minute: Begin in a push up position, lower your hands to elbows and hold. Your back should be straight, your glutes and core should be tight and your head should be neutral.

Circuit 2 (Repeat 3 times)

  1. Do 15 to 20 kettlebell lying chest press: Begin on ground facing up toward the ceiling on a mat. Grab two kettlebells and them above your chest arms locked out. Slowly lower the kettlebells down to chest until your elbows touch the ground, then return to start position.
  2. Do 15 to 20 kettlebell deadlifts 15 to 20: Grab one kettlebell with both hands around the handles and ensure that your elbows are extended and locked out. Legs should be slightly wider than shoulder-width apart. Lower the kettlebell down to ground while keeping your back straight and head up. Return to standing.
  3. Do 15 to 20 Kettlebell Power Presses: Begin with two kettlebells resting on your shoulders. The kettlebell should be in contact with the forearm, biceps and shoulders. Slightly bend your knees and push up as hard as you can, then use the power you produce from your legs to assist in lifting the kettlebells up and over your head, return to start, repeat.

Circuit 3 (Repeat 3 times)

  1. Do 15-20 kettlebell swings: Start with the kettlebell on the ground with your two feet behind the kettlebell. Slightly bend your knees, hinge your back, keep your spine straight and head up. Grab the kettlebell with both hands and load your hamstrings, then hike the kettlebell back like a football. When the kettlebell is behind your glutes, quickly extend up using glutes and hamstrings as if you were planking. The kettlebell should end right in front of your chest with your arms extended. Lower the kettlebell back down between your legs and repeat.
  2. Do 15 to 20 kettlebell rows: Grab one kettlebell, start with one leg forward and other backward, and place your front hand on your front knee. Keep your spine straight and pull kettlebell up as if you were starting a lawn mower. Return to start and repeat.
  3. Do 30 to 60 Battle rope waves: Grab both battle ropes and sink down into a squat position while keeping your spine straight. Bend your elbow and flick your wrist to produce a small wave in the ropes, then repeat. One rep is when the rope hits the ground on both your left and right.

Want to make sure you’ve got the technique down pat? Ask one of the Y’s wellness associates for help!

Consult your doctor before beginning any workout regimen is recommended. Results vary by person. If you experience any pain or difficulty while exercising, immediately stop and consult your healthcare provider.