Workout of the Week 7/20/15: Presented by WellATL

Workout of the Week

All you need for this week’s free, trainer-designed workout is a timer and 25 minutes (plus warm-up and cool down, of course). Have fun and let us know how you did!

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

2. Do each of the following stations twice in a row with a two-minute rest between stations:

Station 1

30 seconds of push-ups
30 seconds of squats
30 seconds of sit-ups
15 seconds of rest
30 seconds of star jumps
30 seconds of side lunges
30 seconds of mountain climbers
15 seconds of rest

Station 2

30 seconds of inchworm push-ups
30 seconds of curtsey lunges
30 seconds of squat jumps
15 seconds of rest
30 seconds of plank leg lifts
30 seconds of jumping lunges
30 seconds of hip bridge raises
15 seconds of rest

Station 3

30 seconds of shoulder tap to push-up
30 seconds of speed skaters
30 seconds of sprinter sit-ups
15 seconds of rest
30 seconds of high-knee running
30 seconds of plank rolls
30 seconds of burpees
15 seconds of rest

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!]