BeWOW: The Five-Move Workout That Tones All Over

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You don’t need to do three dozen crazy exercises to get a good workout. Sometimes less is more.

Take this week’s workout, for example. It’s a straight-forward circuit of five exercises. The kicker is the reps: You’ll start with 25 reps of each, then you’ll do 20 reps of each, then 15, 10, and finally finish with five reps of each exercise. Work as hard and as fast as you can to push yourself through this workout. As you go through the rounds and have fewer reps, you can always increase your weights for more of a challenge.

Good luck!

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BeWOW: How to Use a Medicine Ball to Shred Your Whole Body

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All you need for this week’s workout is a medicine ball and set of weights (or a weighted bar, if that’s more your style). And maybe a towel—you know, to wipe up your  buckets and buckets of sweat. You’re going to do a circuit of six exercises, with 20 reps of each exercise per set. The goal is get through the full circuit five times. And if you’ve ever tried doing a push-up with your hands on a medicine ball, then you know: It’s not going to be easy.

Happy sweating, friends!

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BeWOW: Loved #RuntoWorkPHL? You’ll Love This Workout

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Since many of you took advantage of the awesome Run to Work Day last week, let’s keep the momentum going with an interval workout this week.

No matter where you’re running—in the city, on a trail, a treadmill, a track, whatever—it’s easy to work in some intervals. All it entails is mixing in some sprint and recovery periods. It’s a really efficient way to torch calories and improve your fitness faster. You can choose your own interval distances (maybe you sprint a block, then jog a block, or maybe it’s as simple as sprinting the distance to the next mailbox), or you can use a stopwatch.

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BeWOW: The 10-Minute Circuit Workout

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This week, set your clock for 10 minutes and get ready to move. You’ll have three rounds of exercises that you’ll tackle for 10 minutes each. Each round will have four exercises, and you’ll repeat those exercises as many times as you can in the 10 minutes.

The nice part about this workout is if you’re pressed for time, each round is a mini-workout in itself, so just do as many as you have time for, or do each round for a shorter amount of time. See what I did there? Now you have no excuses.

Good luck!

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BeWOW: The Ultimate Calorie-Burning Commercial-Break Workout

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Good news, guys: There are tons of awesome fall TV show premieres this week. (The Biggest Loser premiere party, anyone?) But we all know what that means: so many good shows to watch, so little time to exercise, right? Well, not so fast—this week, we’ve got a great workout that allows you to watch all of your favorite shows and squeeze in a killer workout, too.

Here’s the deal: You’ll get to watch all the season premieres your heart desires, because you’re going to squeeze in your workout during the commercial breaks. During each commercial break, you’ll do a circuit of five exercises as many times as you can. Once the show comes back on, you’ll rest. You’ll repeat this during each commercial break until the show is over. The best thing about this workout? The more TV you watch, the harder your workout will be. Talk about a win-win, huh? Happy sweating, Be Wellers!

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BeWOW: The Easy-to-Follow Calorie-Torcher Workout

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There’s nothing fancy about this week’s workout. It’s straight forward, easy to follow and, most important, gets the job done.

Here’s what you’re going to do: Simply work your way through the list of exercises below, completely 10 reps of each. When you finish your reps, hit the treadmill (or track, or neighborhood sidewalk) for a 30-second sprint. Then it’s back to the top to start all over again.

You’ll repeat the circuit five times through, for a total of 50 reps of each exercises and five sprints. Get it? Good. Now get to work!

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BeWOW: The Count-By-Fives Workout

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For this week’s workout, you’re going to count by five all the way to 50. You’ll start by doing five pull-ups, then you’ll do 10 burpees, next you’ll do 15 reverse flys, and so on, increasing the number of reps by five until you get to the last exercise on the list—50 jumprope jumps. You’ll go through the circuit a total of four times, so get ready for some serious sweat, my friends. Good luck!

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BeWOW: The 900-Rep Challenge

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The number to remember for your workout this week is 25, guys. That’s 25 reps of each exercise for a whopping 25 rounds. Just kidding! Scared you, didn’t I? Here’s the real deal: You’re going to do 25 reps of each exercise for four rounds. Easy, right? Try to move through the rounds as quickly as possible, taking breaks only when you need them. You’ll end up doing 100 reps of each exercise—that’s 900 reps total! Pretty impressive, if I do say so myself.

Here are your exercises. Happy sweating, Be Wellers!
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BeWOW: The Full-Body Workout You Can Do On Your Lunch Break

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For this week’s workout, we’re keeping it short and simple—short enough to do on your lunch break, even! Here’s the deal: You’re going to complete a circuit of five no-equipment exercises, then run a 400-meter sprint (one lap around a track) as fast as you can. You’ll repeat this circuit, followed by a sprint, as many times as you possibly can in 30 minutes. And no slacking off, guys!

This workout is best done on a track or using a treadmill, but you also use an elliptical or bike. Now, put 30 minutes on the clock and get ready to go. Good luck, Be Wellers!

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BeWOW: The Decrease-Increase Workout

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You’re going to need three sets of weights for this workout: light, medium and heavy.

Here’s what you’re going to do: You will go through the circuit below three times, decreasing your reps but increasing your weights each round. Start with 30 reps of everything with a lighter weight. Then, move on to 20 reps of each exercise with a moderate weight, and the finish the workout with 10 reps of each with a heavier weight.

Remember to focus on keeping good form rather than racing through the exercises. If you need to take breaks (say, performing three sets of 10 push-ups, to reach your 30-rep goal in the first round) that’s totally cool. Good luck!

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