Get ready, folks: It might be freezing outside, but you are about to sweat up a storm thanks to this week’s workout.
Ready to get your heart racing?
This week, you’ll be tackling a cardio-and-strength circuit, which you’ll repeat four times. By the end of the workout, you will not only have completed a ton of reps of exercise, you’ll have run a full mile to boot. Neat, right?
You’ll start with 20 reps of one exercise, 18 of another, 16 of something else, all the way down to two reps of the final exercise. Then comes the quarter mile sprint. Complete the circuit four times as fast as you can, with no rest between exercises and a one-minute break between circuits. Good luck!
During this week’s BeWOW workout, you’re going to push yourself to the limit, working as fast as you can and pushing yourself as hard as you can. Here’s the deal: You’ll do 10 reps of five exercises, and the goal is to make it through the set five times. Doesn’t sound too bad, huh? Here’s the catch: Since you’re only doing 10 reps of each exercise, you’re going to use heavier weights than usual. Don’t go nuts, though: Make sure to choose a manageable, yet challenging, weight. Remember: The faster you work, the sooner you’ll be done. So hop to it, Be Wellers!
If you’ve always wondered what it’s like to be an Olympic althete, you’ll love this week’s BeWOW workout: These seven sports-inspired exercises will give you a little taste of what it’s like to be a true Olympian.
Here’s how it’ll work: For the qualifying round, if you will, you’ll do each exercise for one minute. But don’t wear yourself out: You’re going to need your energy later on. For the next round (We’ll call this the semi-finals) you’ll do each exercise for 45 seconds, pushing yourself a little bit harder this time. Then comes the final round: Now’s the time to give it your all. Do each exercise for 30 seconds, pushing yourself as hard as you can. In other words, go for the gold!
Warning: You’re going to feel pretty darn awesome after completing this workout. Don’t be surprised if you find yourself casually mentioning to every single one of your coworkers, family members and Facebook friends that you crushed it at the gym this week. And for the record, I wouldn’t blame you one bit: This is a totally brag-worthy workout.
Let’s start at the end: By the time you finish this workout, you will have completed an impressive 50 reps of each of the 10 exercises below. That’s a mind-blowing 500 reps in all. The best part is you’ll totally be able to do it, because we’re going to break the workout down into manageable, bite-size pieces.
All you have to do is work your way down the list below five times, completing 10 reps of each exercise for each circuit. Be sure to gather all the equipment you need before you begin—in this case, kettlebells, free weights, a physioball and a pull-up bar (see the modification below if you’re not up for pull-ups)—so you don’t waste precious time. Then, complete five circuits, taking a one-mintue break between each.
Have fun, and good luck!
This week’s workout will take you exactly 30 minutes to complete. And the best part is, we’re going to be breaking it down into three, bite-size 10-minute segments. Meaning? Time is really going to fly.
Here’s how it’ll work: You’ll start with five reps of one exercise, then 10 of the next, then 15, 20, and 25 reps, each of a different exercise. You’ll notice, below, that you have three groups of exercises to get through. For each group, you’ll set your timer for 10 minutes, and work through the exercises and reps as prescribed, finishing as many rounds within the group as you can in just 10 minutes time. When time’s up, move on to the next group, taking a one-minute break between groups. (Be sure to gather your equipment ahead of time so you don’t waste time!)
Ready get started?
It’s cardio time, people. But not just the phone-it-in, 30-minutes-on-the-elliptical kind of cardio. (Also, can you say, “Booooooring”?) This is the serious, butt-kicking, praying-for-it-to-be-over kind of cardio—a cardio workout I swear you’ll be so stinkin’ happy you did after it’s over.
Grab a treadmill, elliptical, bike, or head outside and start running. The nice thing about this workout is that it’s flexible—you can use whichever kind of cardio vehicle your prefer. Start with a warmup of five easy minutes, just to get your body going. Then, the fun begins.
Here’s what you’re going to do. Good luck!
If there’s one thing I can promise you about this week’s Be Well Workout, it’s this: Your arms will feel like Jell-O when you’re finished. Grab some light weights (between two and five pounds) and get ready for lots of reps.
You’re going to do five rounds of the following exercises, ending each round with a one-minute plank hold. Start with 50 reps of each exercise for the first round, then 40 reps for the second, then 30, then 20, and finally 10 reps to finish out the workout. Good luck!
This week, we’re going to kick your butt—literally. You’ll do 20 reps of five leg-and-glute exercises, totaling 100 reps per round, followed by 20 push-ups. At the end of the workout, you’ll have completed a total of 500 leg reps and 100 push-ups. I know it sounds crazy, but this workout is totally manageable when you break it down into bite-size pieces.
Don’t believe me? Here is what it’s going to look like.
It’s that time of year! The time when practically everyone you meet is talking about hitting the gym, getting fit and losing a few pounds. If you’re revved to tackle your fitness resolutions head on, keep reading—our latest Be Well Workout of the Week will turn your resolution into reality.