Workout of the Week 7/13/15: Presented by WellATL

Workout of the Week

For this week’s free, trainer-designed workout, you’ll need a timer, a jump rope and something to use for dips (a chair will work if you don’t have access to dip bars). It’ll take about half an hour (plus warm-up and stretching time). Remember to stay hydrated and to let us know how your fitness journey is progressing!

1. Warm-up for 8 to 10 minutes with a variety of dynamic movements: jumping jacks, butt kicks, sky walks, and mobility drills.

2. Get started with a 400 meter run as a buy in then do the following two stations, HIIT style. That means you’ll do each exercise at the station for 40 seconds. When you’ve finished with all five exercises, rest for 30 to 60 seconds then move on to the next station. Go through each station three times.

Station 1
Step-Back Lunges
Jump Rope
Mountain Climbers
Barrier Jumps

Station 2
High-Knee Running
Squat Jumps
Inchworm Pushups

3. Cool down with a 5- to 10-minute stretch.

[Note: WellATL workouts are designed for people already familiar with and accustomed to the exercises. If you’re new to exercise, contact us ( and we’ll direct you to an amazing fitness provider in your area!]