This workout starts at the bottom of an exercise ladder with a measly two pull-ups. Then, you’ll work your way up the ladder, increasing by two reps with each new exercise, ending with 20 dead lifts. The goal is to get through the ladder four times as quickly as you can, and bam: You’re done! Our fitness testers told us this workout only took them 29 minutes — and we know you have 29 minutes, so we challenge you to see if you can match their time. Just note: Those measly two pull-ups will not feel nearly as easy the last time around.
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If long, lean, toned muscles are what you’re after, using low weights and doing high reps is a great way to achieve that goal. Rather than stacking up heavy weights for just a few short reps, which tends to lead to a body type equipped for speed and power, training with light weights helps to promote endurance and strength. And while both modes of training are great, it’s fun to switch it up every once in a while to keep your body guessing and challenge it in different ways. So for this week’s workout, grab some light weights, hold onto them the whole time, and get ready to do lots (and lots) of reps! Read more »
Since many of you ran the rainy Broad Street Run this weekend, let’s do a nice recovery workout to help ease your achy muscles. Now, I know you’d like to recover by laying back on the couch forever (and you totally deserve it), but one of the best ways to help your tired muscles feel better is actually to move.
But instead of working for speed and power, we’re going to slow things down and make your movements more about stretching and strengthening. So, start with 20 reps of each exercise below, then decrease by five reps each round, for a total of four rounds, until you’re just doing five reps of each exercise. For the sprints, just stride it out to get those muscles moving again. Even though working out might be the last thing on your list this week, your body will thank your afterward — promise. Read more »
Short on time today? Put eight minutes on the clock and get ready to move. You’ll have four exercises to get through as many times as you can in those eight minutes, then you’ll have three more eight-minute rounds. With a total of four rounds, you’ll get a full-body workout in a little over 30 minutes! Can’t beat that, can you?
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Three’s the number for this workout. Complete three rounds of each set of three exercises, then move on to the next. You’ve got five sets of exercises to get through total. (Note: The number of reps decreases as you get through the workout, so adjust your weights accordingly.) And if you feel your abs shaking, that’s the idea: Your abs — along with your arms and legs, too — should really feel the burn during this workout. Happy sweating, folks! Read more »
Are you ready to work, folks? For this workout, you’re going to see how quickly you can get through four rounds of the circuit below, starting with 25 kettlebell swings (if you’re not comfortable doing swings, just swap them out for squats) and ending with five hanging knee raises. Go through the full workout as fast as you can — without sacrificing good form! — then try again later in the week to see if you can beat your time. Now, set your timer and get ready to sweat! Read more »
What you need for this week’s workout: one bench and one weight — that’s it! Well, a sturdy bench, I should say. Each exercise will incorporate the bench in some way, so you want to make sure it’s a good height for you and can support your weight.
You’re going to complete the circuit below five times, decreasing your reps by four each time. So you’ll start with 20 reps of each exercise, and by the fifth round, you’ll only have to do four. Nice, huh? Now, ready to sweat? Let’s do it! Read more »
Let’s do some heavy lifting this week, shall we? We’ll keep the reps low (about four to eight at a time for each exercise), so grab weights that are a bit heavier than you would normally use. For this workout, you’ll have three circuits of exercises, and you’ll go through each circuit three times doing eight reps for the first round, six for the second round, and four for the third round. Increase your weights as you go and make sure that last rep is tough to get through. And pay close attention to your form: You really want to engage your core and power through these exercises.
Okay, let’s do this! Read more »
Doing this workout is kind of like climbing up and down a mountain — five times. Here’s the deal: You’re going to start with five burpees, then you’ll go through a circuit of exercises, with your reps increasing by five along the way. Midway through the circuit, after you’ve completed 25 mountain climbers, the reps will starts to decrease by five (hallelujah!) until you get to five pull-ups. Then you’ll start over.
Your goal: To get up and down this workout mountain (so get through the circuit) five times, going as quickly as you can without messing up your form. Ready, set, go! Read more »
This week’s workout is going to zone in on — you guessed it! — your arms and your abs, with many of the moves in this workout done using a stability ball (otherwise known as a physioball). You’ll do a circuit of exercises three times, alternating between arm exercises and ab exercises. The rounds will decrease in reps, so you’ll do 20 for the first round, 15 for the second round, and 10 for the third round. Happy sweating, guys! Read more »