Be Well Workout of the Week: Turn Your Trail Run Into a Cross-Training Session

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Your workout instructions this week? Take advantage of this beautiful weather and get outside for a run, people! Find your favorite running trail (we’ve got a ton of great options here), grab a running buddy, and get moving.

During your run, you’re going to make a few pit stops — every few minutes, you’ll stop at at a bench, a big rock or some stairs — to do a strength-training circuit one time through. Then get back to your run, and stop again in a few minutes for another round. Aim to do the circuit five times throughout the course of your run — and more if you’re feeling ambitious.

See the strength-training circuit below. Happy trails, friends! Read more »

Be Well Workout of the Week: The Power Gauntlet

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This week’s workout is a test of your speed and power. Choose weights on the heavier side, and get ready to work your way down a repetition ladder, starting with 10 reps of each exercise, then eight reps, then six, then four, and finally two.

Move quickly between exercises, with little rest, but be sure to maintain good form. You have three different exercise circuits, so complete the entire rep ladder for Circuit 1 before moving on to Circuit 2. Between each repetition round, take a 30-second break. Between each circuit, take a one-minute break.

Here are your exercises.  Read more »

Be Well Workout of the Week: The Simplest Way to Strength Train

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This week’s workout is anything but complicated. But what it lacks in complexity, it certainly makes up for in, well, total-body burn.

All you’ll need is one set of weights or resistance bands. You’re going to use the weights for each exercise below (except for the push-ups, of course), completing 10 reps of each move for four total rounds.  Read more »

Be Well Workout of the Week: Need-for-Speed Interval Challenge

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Who’s ready to do some intervals? This workout is designed to ramp up your regular cardio session, whether you’re pounding the pavement along the Schuylkill Banks, biking along Kelly Drive or just hopping on the elliptical at your gym.

Here’s how it works: You’re going to choose your form of cardio, then start with an easygoing five to 10-minute warm-up. Once your juices are flowing, you’re going to increase either your speed, resistance and/or incline — your choice! — and go as hard as you can for a short period of time, starting with one-minute intervals, then 45-second intervals and, last, 30-second intervals. During the recovery time, keep moving but take it easy. The idea is to push yourself as hard as you possibly can for short bursts of time, which will improve both your speed and endurance.

After your last sprint, you’ll slow the pace and cool down for about five minutes — and don’t forget to stretch when you’re done!  Read more »

Be Well Workout of the Week: Quick (and Killer) Full-Body Blast

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Ready to feel the burn, guys? This week’s workout will work your entire body without taking up too much of your time. Here’s the deal: You have three groups of exercises. Each group has four exercises with descending reps, starting with 20 of the first exercise, 15 of the second, 10 of the third, and five of the fourth. You’re going to complete each group twice (hence, the x 2 below) before moving on to the next. Work as hard as you can, and keep an eye on your form. Good luck!
Read more »

Be Well Workout of the Week: The Timer Challenge

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This week’s workout is pretty straight-forward, but don’t let that fool you: Your heart will be pounding — and your body screaming — in no time at all.

You’ll do 10 reps of each exercise below, completing the circuit three times through. That’s it. Your goal is to work hard, work fast and, most important, work with good form. Read more »

Be Well Workout of the Week: Get Shredded With This 75-Rep Challenge

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Time to work off yesterday’s pancakes and mimosas, people! For this week’s workout, you’ve got five circuits of nine exercises. You’re going to start with 25 reps of each exercise, then work your way down to 20 of each, then 15 of each, then 10 of each, and finally five of each exercise. When you’re done, you’ll have completed 75 reps of each exercise, and you can give yourself a big ‘ol pat on the back. Now, ready, set, go!
Read more »

Be Well Workout of the Week: Super-Fast Snow-Day Sweat Session

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It’s snowy out there! But lucky for you, as long as you have a pair of dumbbells lying around, you won’t have to leave the house to squeeze in this week’s workout. As an added bonus, this workout is fast, too. Meaning: It won’t cut into your Netflix marathon too much. Amen to that, am I right?

Here’s the deal: You’re going to do 10 reps of each exercise listed below, for four rounds. Work as fast as you can and as hard as you can, and push yourself out of your comfort zone. Good luck!  Read more »

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