For this workout you’ll need your stopwatch — and that’s about it! You’ll do the following circuit four times, doing each exercise for 50 seconds for the first round, 40 seconds for the second round, 30 seconds for the third, and 20 seconds for the final round. So work hard during the time allotted for each round, and push yourself to keep the intensity for the entire interval. You can rest easy knowing the whole shebang should ring it at under 30 minutes.
For this workout, you only need one set of dumbbells and a space the size of a yoga mat to move around in. Now, if those requirements don’t make for an excuse-busting setup, I don’t know what does!
You’re going to do 10 reps of each exercise listed below, holding the weights for each, completing a total of five rounds. By the end, you’ll have done 50 reps of each exercise, and your muscles will be feeling the burn.
Yep: You’ve got a new favorite full-body at-home workouts at your fingertips. Happy sweating!
If you took on our Be Well Philly No-Gym-Necessary New Year’s Workout Challenge, hopefully you are feeling fit, strong, and ready to continue working hard. But, still, we all know it can be easy to slide back into old habits once the New Year’s glow wears off. So, let’s not let that happen this year — let’s keep up the hard work with this workout, shall we?!
For this workout you are going to complete the following circuit as many times as you can in 30 minutes. Pretty simple — but definitely not easy. Good luck!
YOU DID IT! You made it ALL the way to the fourth and final week of the No-Gym-Required New Year’s Workout Challenge. Go ahead, give yourself a giant pat on the back. And then, let’s get to sweating through this last week of workouts!
Okay, friends, I want you all to give yourselves a big round of applause. You’ve made it halfway through the Challenge — only two more weeks to go! — and that is AWESOME. Keep that can-tackle-anything attitude going through this week’s workouts. Ready, set, sweat!
First off, I want you to go ahead and give yourself a big round of applause. You made it through the first week of the New Year’s Workout Challenge, which is always the hardest part of starting a workout routine, right?! Now, let’s keep that momentum going into this second week.
What better way to begin a new year than with a workout challenge? This No-Gym-Required New Year’s Workout Challenge is set up to guide you through your week — for four weeks straight — with a different workout each day of the workweek. Throughout the week, your days will consist of cardio, dynamic strength workouts (no equipment required, by the way), intervals, and the option of trying something different like yoga, Pilates, or a new class at a Philly fitness studio that you’ve had on your bucket list.
And the best part: You don’t need a gym membership to join in; aside from the one fitness class per week, everything in this challenge can be done in your living room or outside, without any equipment. So follow along throughout the Challenge, sweat with your friends, and get 2017 off to a healthy start!
In honor of getting a jump-start on your New Year’s resolution, it is only fitting that we make this workout all about plyos (that would basically be jumping, if you don’t know) and jumping rope. You’re going to complete 30 seconds of each exercise below, going through the entire circuit three times.
So go ahead: Pre-burn those New Year’s calories and start your year out on a healthy, hoppy foot. You’ll thank yourself when you’ve got a slight head-start on your fitness goals come the new year.
A box, bench, sturdy coffee table or a low wall — or any other stable surface of your choice, really — and a weight are all you need for this workout. Every move will incorporate the box (or other sturdy surface), so make sure you are doing the moves throughout this workout safely and with confidence — there will be some jumping involved.
Now, your instructions: You’re going to complete the below circuit as fast as you can — while maintaining good form, of course — four times total. You will definitely be warming the bench in a whole new way after this one. Happy sweating!
This week’s workout is most fun when done with a buddy. You and your partner will take turns sprinting and doing a circuit of exercises (and cheering each other on!), with each round taking a total of six minutes: three minutes of sprinting and three minutes of exercises. Before you cry at that thought though, know that each three-minute segment of sprinting will be broken down into 30-second intervals. So, while one partner is doing the below circuit of six exercises for 30 seconds each, the other person is will be doing three minutes of sprinting, sprinting for 30 seconds and recovering for 30 seconds, before switching. Because this workout just requires a set of dumbbells, it’s probably best done outdoors, where you have room to run.
The goal is for you to make it through the entire circuit five times. Like they always say, friends who sweat together stay together — or something like that! (But don’t worry: If you can’t convince anyone to sweat through this workout with you, you can always do it solo!)