BeWOW: A Full-Body Workout in 30 Minutes Flat

 

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This week, your workout will consist of three 10-minute long rounds of exercises. The first round will focus on toning up your legs, round two will strengthen your arms, and the final round will focus on your core. Your goal is to get through as many sets of the exercises as you possibly can in each 10-minute round. And before you know it, you’ll have completed a full-body workout in 30 minutes flat. Happy sweating, friends!

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BeWOW: Sprint Your Way to Shorts Season

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For the workout this week, let’s do some sprints. If you’re new to running, or if you think there is just no freakin’ way sprints are happening for you today, then we’ve got a compromise: simply think of a sprint as pushing yourself to move faster than what is comfortable. So your version of a sprint may still be a walk—just a faster, harder walk than you’re used to. Make sense?

Now, either on a track, a field, or on a piece of cardio equipment at the gym, get your timer ready. If you sprint for 10 seconds, you’ll recover for 20 seconds between each sprint and if you sprint for 20 seconds, you’ll recover for 40 seconds. Get the idea?

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BeWOW: Beat-the-Clock Workout

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This week’s workout is all about the clock. So have a stopwatch handy, and get ready to work.

You’re going to have one minute to complete each set of exercises below. Whatever time you have left in that minute is your rest time. Once the minute is up, repeat the set of exercises. So, if it takes you 45 seconds to finish Set 1, you get 15 seconds to rest. If it takes you 59 seconds to finish the exercises, well, you’d better make the most of that one second of rest! If it is consistently taking you longer than one minute to do each round, pick a different goal, like 1:15, or decrease the number of reps for each exercise.

However you tackle it, complete each set six times before moving on to the next set, for a total of six minutes per round. Good luck!

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BeWOW: The Lean, Mean Leg Workout

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Let’s do some legs, shall we? This week’s workout is all about toning and strengthening your lower half.

You’ll start with 10 reps of one exercise—squat jumps—then sprint it out. Then, you’ll add 10 reps of another exercise, sprint again, add another exercise, sprint, and so on and so forth. The workout builds on itself, with the goal of working your way up to a final round of seven exercises and a 30-second sprint. Warning: Your legs will feel like Jell-O at the end of this workout. But, of course, that’s entirely the point.

Here’s what you’re gonna do.

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BeWOW: The Total-Body Workout for Time-Crunched Gym Days

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If you’re looking at the calendar, trying to figure out how to squeeze a workout in this week, we’ve got you covered. Today’s workout will hit your entire body in just 30 minutes. That’s the time it takes to watch a Seinfeld rerun, so I know you can find a way to fit it in to your schedule.

Here’s what you’re going to do: Warm up for five minutes first, then set your timer for five minutes. You will have a set of exercises with rep counts, and you will do as many rounds as you can in those five minutes. When the timer’s up, move on to the next round and spend another five minutes on those exercises. There are four rounds, so we’re talking 20 minutes of hard work. Do a five minute stretch at the end to round out your 30-minute workout. Make sure you gather all your equipment before you begin so you don’t waste time.

Good luck!

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BeWOW: Stride It Out Workout

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If you caught the running bug with all the Broad Street Run madness this past week, I don’t blame you—this is an exciting time of year to be a runner in Philly. So for this week’s workout, in honor of Broad Street, we’re going to run our hearts out.

After warming up, increase your speed to a sprint, alternating work and rest intervals. Remember to keep moving through your recovery—a jog if you can muster it, a walk if you can’t. The workout calls for the intervals to be repeated five times, but if that’s too much for you, feel free to trim it down to three or four repeats. End your workout with a well-deserved stretch.

If you ran Broad Street and are itching to get back to it after a few days of rest, no worries—this workout can double as a recovery workout. Complete the intervals at a moderate stride-out pace, where you’re aiming just to get your legs moving and warm up your sore muscles; walk during the recovery. Then take advantage of a nice long stretch at the end.

Let’s get to it, Be Wellers.

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BeWOW: The Countdown Challenge

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This week, you are going to count your way down to flatter abs, toned shoulders and lean legs. Here’s the deal: First, you’ll do 20 reps of six exercises, then after you’ve completed those reps you’ll run a 30-second sprint. Next, you’ll do 18 reps of each exercise, followed by a 30-second sprint. Then 16 reps, followed by a 30-second sprint and, well, you get the idea. You’re going to keep working your way down by two reps, until you reach two. Then you will follow that final round up with one last all-out sprint, and you’re done! Happy sweating, Be Wellers.

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BeWOW: The Fast Full-Body Workout You Need to Try

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The workout this week is best done on a track, but have no fear: A treadmill will work just fine, too. Here’s the deal: First, you’ll do 20 reps of six different exercises. When you’re done with those, you’ll run around the track as fast as you possibly can (or run .25 miles on the treadmill). Repeat this circuit as many times as you can in 30 minutes for a quick workout that will totally kick your butt. And don’t forget to warm up before you get started! Good luck, Be Wellers!

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BeWOW: The 15-Minute Workout

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This week, your workout is going to be short and fast—but that doesn’t mean it’s going to be easy.  The challenge is to work as fast and as hard as you can to push yourself through the exercises so that you have nothing left to give at the end.

You’ll complete 20 reps of each exercise for the first round, 15 reps for the second and 10 reps for the third. Pick your weights accordingly, and get going. Since there are only five exercises in each round, try not to take breaks. I’m betting you could finish this entire workout in less than 15 minutes.

Here’s what it’s going to look like.

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BeWOW: The Butt-Kicking Interval Sprint Workout You Need to Try

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This week, we’re pushing our legs and lungs to the limit with an intense interval workout. Here’s the deal: You’ll do a series of sprints, ranging from 30 seconds to 60 seconds, followed by rest periods. The idea is to push yourself as hard as you can during the sprints, then take it easy with a walk or light jog during the recovery time. There’s just one rule: Don’t stop moving!

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