In this week’s workout, you’re going to spend a lot of time sitting … in a wall squat, that is. You’ll have a circuit of exercises to do between wall squats, and a variety of fun things to do while squatting. And yes, your legs are supposed shake like that.
By the time you finish the workout, you’ll have completed seven full minutes of wall squats, plus a killer arm workout. We think that’s something to brag about, don’t you? Read more »
Some days, you just need to be in and out of the gym in 30 minutes. (Because there’s dinner to make and dogs to walk and all the other lovely stuff that comes with adulthood.) And this workout makes that possible, while still giving you quite the muscle-burning sweat session.
Here’s the deal: This workout consists of three rounds of exercises, and you’re going to do each round for 10 minutes. And voila! 30 minutes later, once that final 10 minutes is up, you’re done! Complete the round of exercises as many times as you can during each 10-minute slot. Got it? Now, set your timer and get ready to work — fast! Read more »
For this week’s workout, you are going to be doing some hopping. A LOT of hopping, actually. Here’s how it’s going to work: First, grab a resistance band to use for some of the exercises as well as for the hops, and you’ll need another weight for dead lifts, too.
You’re going to have a pair of exercises to do, then a 30-second round of hops. When you do the hops, put the exercise band on the ground and use it as your mark to jump over. You’ll complete the circuit four times, starting with 20 reps of each each exercise, decreasing by five reps each round. Each round is also going to have a different variation of hop — so get ready to get your bounce on, people! Read more »
For this week’s workout, pick a set of weights that you’ll be able to use for multiple exercises and don’t let go — I mean, until you actually need to use your hands for something. Then you should definitely let go. Holding on to your weights, complete the following circuit four times. Happy sweating, guys!
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Happy Monday, Challengers! You’ve made it to your third week of the No-Gym-Necessary New Year’s Workout Challenge, and we couldn’t be more proud of you. Only two more weeks to go! You’ll find your workouts for this week below. Happy sweating! Read more »
Congrats on making it through the first week of the Be Well Philly New Year’s Challenge alive! It wasn’t too bad, was it? Below, you’ll find your workouts for the second week. Happy sweating! Read more »
If your New Year’s resolution is to get back on the workout train but you don’t want to invest in a pricey gym membership to get your sweat on, we’ve got you covered. Throughout the month of January, we’ll be bringing you a workout plan every week, consisting of five workouts that can be done outdoors or at home. The biggest investment you’ll need to make to participate in the month-long challenge is a set of dumbbells or a kettlebell, and you’ll have to choose the weight based on your fitness level. (Whatever weight you choose, you should be able to get through all the reps in set of exercises while still feeling challenged by the time you get to the last one.) Of course, if you have a gym membership, you can easily do these workouts there.
To kick things off, we have your first five workouts below. Good luck, friends! And before you get your sweat on, note: If you Instagram yourself doing these workouts, make sure to post the photos with #bwpnewyearschallenge. We are big fans of the sweaty workout selfie around these parts. Read more »
This week, you’re going to hop on a rowing machine! If you’re anything like most people, you’ve probably walked by the rower 100 times at the gym and thought about trying it but opted for the less scary treadmill instead — so here is your chance. And if you don’t have access to a rowing machine, don’t worry: You can do whatever form of cardio you want in between rounds.
You have a circuit of exercises to do with reps descending by two for each exercise. So, you’ll start with 20 reps of one exercise, then 18 of the next, and so on. After you do the final exercise of the circuit, hop on the rower and go for 250 meters (roughly one minute if you’re doing cardio for time) before starting the next round of the circuit. The goal is to get through the whole circuit four times, while maintaining awesome form. Good luck! Read more »
So I guess if it’s going to be 65 degrees outside in the middle of December, we should probably take advantage of the wonderful (and insane) weather and work out outside this week, right? For this workout, you’ll need to find a track for the sprints you’ll be doing in between rounds of exercises (and if you can’t find a track, don’t worry, you can do this inside with some cardio equipment instead).
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This week, let’s take it back to the playground. Grab a jump rope, a high ceiling and some space and channel your inner third grader. You’ll start with one exercise, then do 50 jump rope jumps. Then, you’ll do the same exercise, add a new exercise and follow that up with 50 jumps. Then you’ll do the first and second exercise, add a third, and follow that up with 50 jump rope jumps. Do you see where we’re going here? You’ll follow this pattern, adding a new exercise to the list each round, until you end up with eight exercises.
Yes, it will be killer. But it will also totally be worth it. Happy sweating! Read more »