BeWOW: The 500-Rep Fitness Challenge

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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!

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BeWOW: Let’s Totally Reimagine Your 30-Minute Workout

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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?

Let’s go! »

BeWOW: Kick-Butt Cardio Workout You’ll Love

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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!

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BeWOW: Sculpt Your Arms With This Killer Workout

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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!

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BeWOW: Bust Your Buns Workout

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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.

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BeWOW: The Best Pre-Holiday Workout Ever

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Christmas is just about here!! The time for family, fun, baking and eating. To combat some of the extra deliciousness you’ll be eating over the next few days, give your workouts a big, calorie-burning boost. Here’s a great workout to help burn off some extra holiday cheer.

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BeWOW: Burn and Firm Workout

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You workout this week consists of exercise pairs: two moves per round, which you’ll complete as fast as you can while maintaining good form. You’ll alternate back and forth between the moves, starting with one rep of each, then two reps of each, then three of each, and so on until you finish 10 reps of each exercise. Once you do, you’ll move on to the next pair and repeat the same pattern. Work hard, work fast, and push yourself. Good luck!

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BeWOW: The Ultimate 50-Rep Fitness Challenge

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This week, you’re going to be digging deep: no phoning it in, no wasted time—just a straight-forward, heart-pounding workout.

Here’s how it’s going to work: You’re going to do 50 reps of each exercise below as fast as you can. Make sure you finish all 50 reps of one exercise before moving onto the next. Work as quickly as you can while maintaining good form, and take breaks when you need them. If 50 reps seems too ambitious, feel free to modify the workout to your level by adjusting the rep count: maybe 30 or 25 to get you started. Whatever you do, push yourself hard. Good luck!

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BeWOW: Kick-Butt 30-Minute Workout for a Time-Crunched Holiday Season

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Now that we’re in the heart of the holiday season, your schedule is probably filling up fast, right? Here’s a great workout that won’t take a lot of time, but is guaranteed to kick your butt. Just put 30 minutes on the clock and get moving. Push yourself to get through the circuit as many times as you can within 30 minutes. Don’t forget to warm up for a few minutes beforehand so that you can work hard from the start. Take advantage of the time and work as hard as you can to get the most out of this workout. Good luck!

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