Be Well Workout of the Week: The Back-to-Basics Bodyweight Workout 

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For this workout, we’re getting back to the basics with five bodyweight exercises that we’re guessing you’ve probably done before. So find a local track, a big field, or an open space somewhere and get ready to sweat, equipment-free.

Your workout looks like this: You’re going to do the five-exercise circuit — squat jumps, push-ups, sit-ups, ski jumpers and burpees — and then run a fast-paced lap around the track (or pick a distance in whatever space you have). Once you’ve done your lap, you’ll repeat the circuit and do another sprint You’re going to do the circuit, followed by the sprint, as many times as you can in 30 minutes. Now, ready, set, go!

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Be Well Workout of the Week: Sculpt Your Muscles With Stairs 

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Find a set of stairs — the Art Museum! Your office building! Your house! — and get ready to run up and down. For the first round of this workout, you’re going to run up and down one flight of stairs, then complete a circuit of bodyweight exercises. Next, you’ll run two flights of stairs, and repeat the circuit, then three flights, and the circuit and — well, you get the gist — until you get to five flights of stairs. Once you’ve completed the circuit after running five flights of stairs, you’re done!

Now, ready to sweat? Good luck!  Read more »

Be Well Workout of the Week: The 20-Minute Calorie-Buster Workout

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Your workout this week is extra quick (You can thank me later). Here’s the deal: You’re going to set your clock for 20 minutes — after you warm up, of course — and finish as many rounds of the seven exercises listed below as you can within that time.

Start with one rep of each exercise, then do two reps of each, and then three, and then four, and five, and so on until you reach the end of your 20 minutes. Before you start, pick a number of reps you’d like to reach and push yourself to get there. Maybe you’ll surprise yourself and make it even farther! Good luck, guys.  Read more »

Be Well Workout of the Week: The Decrease-Increase Ladder Challenge

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For this week’s workout, you’re going to start with a set of four exercises at 25 reps each, then the next set will be four different exercises for 20 reps, and the next set will be 15 reps, and the last one will be 10 reps. Between each set of exercises, for a little bit more of a challenge, hop on the treadmill, elliptical, or bike, and do a one-minute sprint before moving on to the next set.

Here’s where it gets tough: Once you finish the last set, you’re going to climb back up the ladder so to speak, and do each set one more time, finishing with 25 reps of the first four exercises you did. Got it? Good. Happy sweating people!  Read more »

Be Well Workout of the Week: Get in and Out of the Gym in 30 Minutes

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For the workout this week, put 30 minutes on the clock and get ready to complete the following seven-move circuit as many times as you can in those 30 minutes. But don’t get sloppy people — you want to be moving fast while also maintaining good form. Got it?

The idea is to work hard, work fast, and push yourself outside of your comfort zone. Simple enough, right? Good luck!  Read more »

Be Well Workout of the Week: Get in the Post-Broad Street Recovery Zone

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I’m sure many of you ran Broad Street this weekend, and you’re not quite ready to get back out there and run again (like, ever, maybe). But this workout, which does include of a bit of running (sorry!) will help you recover, ease those sore muscles, and work off the brunch you ate after the big race.

First, you’re going to start with a light jog to warm up and convince your muscles to get moving, then do some easy stride intervals (not a complete sprint, but open up your stride and increase your speed a bit). After you finish your stride intervals, you’ll finish your run with a little core circuit and a really good stretch. We promise, you’ll feel great in no time.  Read more »

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 »

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