There are SO many great trails to run in and around Philly. Let’s take advantage of them! This week, grab a buddy and pick a trail you’ve been dying to try out. And if you’re dreading the idea of a long run, not to worry: This workout works in a whole lot more than just running. You’ll incorporate strength exercises, jogging and sprinting as you take in the scenery of your newfound stomping grounds.
50 push-ups sounds pretty serious, right? Even a little daunting, perhaps? Well, this week you’re going to conquer your fears and accomplish just that — 50 push-ups — plus 50 reps of nine other exercises, bringing the grand total to 500 reps! Go, you!
For this workout, you have some flexibility in how you get your 500 reps done. You can each tackle all 50 reps of each exercise before moving on to the next, or break the exercises up into sets: So, five rounds of 10 reps each or two rounds of 25 each, for example. It’s up to you, your ability level, and how much you want to challenge yourself through this workout. This week, it doesn’t matter how you get there, as long as you make it to that 50-count mark for each exercise. It’s a choose-your-own adventure workout, if you will.
Have fun and good luck!
The perfect post-Labor Day Weekend workout to get you back on track after a weekend of over-indulging goes as follows: This week we will start with a quarter-mile all-out sprint. No big deal, right? But by the end, you will have run — well, sprinted — an entire mile. Pretty impressive! (Go, you!)
There are no excuses with these sprints, because they can be done on the treadmill, elliptical, bike, or outside. And the workout isn’t just sprinting — while you recover from each sprint, you’ll work through the series of exercises below before running once again. Challenge yourself to complete four rounds of this workout as fast as you can to get the most out of this workout. On your mark, get set, GO!
WOOT! Labor Day weekend is almost here! And while this weekend brings with it some mixed emotions — a long weekend at the beach (yay!), but summer is coming to an end (boo!) — this workout is simply a good time. You can do it right on the sand, without even donning a pair of shoes. It doesn’t get much more convenient than that, am I right?
Here’s what you’ll do: Find a little bit of space on the beach (I suggest doing this in the morning before it gets too hot and crowded), or, if you’re not lucky enough to be at the beach, pop over to your favorite workout space. Pick a good distance that you’re going to want to sprint to. Then, start with 10 reps of each exercise, do a sprint up and back from your designated sprint point, then do nine reps of each exercise, sprint, eight reps of each, sprint, and so on until you finish one rep of each exercise and one final sprint. Whew!
This is the perfect workout for anyone who need to be constantly switching from move to move to remain engaged. You’re going to complete each exercise in the circuit for a measly 30 seconds, working really hard during the interval, and then moving on to the next exercise as quickly as you can. You can do anything for 30 seconds, right?
Weights are only needed for the first circuit, so if you don’t have any laying around or, perhaps you’re on the move, feel free to use whatever you have on hand — water bottles, cans of beans, two wine bottles, you know, those types of things … Okay, let’s go, people!
This week, we sprint. Before you get freaked out by the word sprint, think of it in terms of simply pushing yourself to your limits. If that’s a fast walk for you, then walk super fast! If it’s a true sprint, go for it! You can adapt this workout to meet your needs, no matter what your fitness level.
If this week is a downright crazy week for you, and finding time to fit a workout into your day feels nearly impossible, try this quick full-body circuit workout on for size. It’s made up of three mini 10-minute workouts that are perfect for breaking up throughout the day (or spreading throughout multiple days for that matter, if you’re in that much of a crunch). As long as you have a set of dumbbells (or two water bottles of some cans of beans, really!), you can do these mini workouts whenever and wherever you can squeeze ’em in.
The goal with these is simply to push yourself to make it through each circuit as many times as you can in 10 minutes. And of course, the goal is to try to get through all three of these circuits in one workout session, but let’s be real: life happens. So when you do find the time, set your alarm for 10 minutes, get going and see what you can accomplish. You got this!
How many rounds of this circuit can you complete in 30 minutes? That’s the question you’ll have to answer this week. You’ll do 10 reps of each exercise and complete as many rounds as you can before your stopwatch hits 30 minutes. Easy, right? Well, we’ll see. Good luck!
Here are your workout directions for today: You’re going to do each of the exercises below for 20 seconds. We know — it’s not a lot of time, but each round is all about speed. The idea is to do as many reps as you can quickly, with good form, before moving on to the next exercise. The entire circuit will take five minutes, so complete the whole thing as many times as you can in the time you have available. Create a goal or time limit before you get started and work towards that. Or, if you only have a few minutes to spare, break it up and do it a few times throughout the day! All you’ll need to have on hand is a pair of dumbbells.
This workout ladder starts off with 20 squat pulses, ends with two pull-ups, and has a whole bunch of full-body, strength-challenging moves in between. Your instructions are simple: Try to make it down the ladder four times with good form all along the way. Good luck and happy sweating!