For this workout, your going to start with a round of one exercise, and each round you’re going to add an exercise to the list, eventually ending with a round of 10 exercises. In between each round, you’re going to jump rope for 30 seconds. Got it? Happy jumping, Be Wellers! Read more »
This workout starts out deceptively easy with only two reps of each exercise — but have no fear: As the workout goes on, the reps increase by two each round until, during the last round, you finish with 12 reps of every exercise on the list.
You are going to need a set of weights for the plank rows, the lunges and single-leg dead lifts. Complete the forward, side and back lunges and the single leg dead lifts all on the right side first before moving on to do the whole sequence on the left.
Now, who’s ready to work their way up the exercise mountain? Let’s go! Read more »
For this week’s workout, we’re switching it up and focusing on lateral movement. We are all so used to moving forward and backward throughout the day, so this is a good chance to change it up and challenge your muscles to do something they aren’t quite as used to doing.
You’ll start with a set of two lateral exercises, then complete a circuit of exercises. Then, you’ll move back to the lateral exercises, adding a lateral exercise each round for a total of four rounds. Ready, set, sweat! Read more »
This workout will only take you 32 minutes (after you warm up, of course) and is even better to do with a partner. (Yay for buddy workouts!) Here’s how it’s going to work: You’re going to bounce back and forth between running hills on a treadmill (or on a steep outdoor hill, if you can find one!) and doing a set of exercises. So first, you’ll spend two minutes on the treadmill, sprinting up the hill — just crank the incline on the treadmill up as high as it will go — for 30 seconds. After 30 seconds, grab onto the treadmill and jump your feet to either side to rest for 30 seconds before you jump back on one more time for 30 seconds. And please, be careful! After that second hill, rest for another 30 seconds. Use this second recovery to get off the treadmill and get ready for the exercises.
Once you’re off the treadmill, you’ll get on a mat and do four exercises for 30 seconds each. The goal is to with this workout is to get through 32 minutes, so ideally, you’ll make it through the circuit eight times. And note: In order to get the most out of this workout, you’re going to want to set yourself up ahead of time so you can quickly and easily jump on and off the treadmill. If you’re doing this one with a buddy, have one person do the hills while the other person does the exercises for efficiency’s sake. Read more »
For this workout, you just need one thing: A kettlebell. You may even want a few kettlebells if you plan on varying your kettlebell weights throughout the workout. Here’s what the workout looks like: You’re going to alternate between 20 and 10 reps of various exercises to complete a circuit of nine exercises, all done holding the kettlebell. Your goal? To make it through the full circuit four times.
If you don’t have a kettlebell lying around, you can totally substitute with weights. And if you don’t know how to do kettlebell swings, just do squats instead. Now that all those housekeeping notes are out of the way, happy sweating! Read more »
All you have to do this week is complete two exercises, back and forth, five times. No problem, right? Oh, yeah! And there are six pairs of exercises. Each exercise will use only your body weight, so you can do this workout pretty much anywhere. Move your coffee table out of the way in your living room, clear some space in your kitchen, or close your office door and get to work Read more »
This workout starts at the bottom of an exercise ladder with a measly two pull-ups. Then, you’ll work your way up the ladder, increasing by two reps with each new exercise, ending with 20 dead lifts. The goal is to get through the ladder four times as quickly as you can, and bam: You’re done! Our fitness testers told us this workout only took them 29 minutes — and we know you have 29 minutes, so we challenge you to see if you can match their time. Just note: Those measly two pull-ups will not feel nearly as easy the last time around.
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If long, lean, toned muscles are what you’re after, using low weights and doing high reps is a great way to achieve that goal. Rather than stacking up heavy weights for just a few short reps, which tends to lead to a body type equipped for speed and power, training with light weights helps to promote endurance and strength. And while both modes of training are great, it’s fun to switch it up every once in a while to keep your body guessing and challenge it in different ways. So for this week’s workout, grab some light weights, hold onto them the whole time, and get ready to do lots (and lots) of reps! Read more »
Since many of you ran the rainy Broad Street Run this weekend, let’s do a nice recovery workout to help ease your achy muscles. Now, I know you’d like to recover by laying back on the couch forever (and you totally deserve it), but one of the best ways to help your tired muscles feel better is actually to move.
But instead of working for speed and power, we’re going to slow things down and make your movements more about stretching and strengthening. So, start with 20 reps of each exercise below, then decrease by five reps each round, for a total of four rounds, until you’re just doing five reps of each exercise. For the sprints, just stride it out to get those muscles moving again. Even though working out might be the last thing on your list this week, your body will thank your afterward — promise. Read more »
Short on time today? Put eight minutes on the clock and get ready to move. You’ll have four exercises to get through as many times as you can in those eight minutes, then you’ll have three more eight-minute rounds. With a total of four rounds, you’ll get a full-body workout in a little over 30 minutes! Can’t beat that, can you?
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