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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BeWOW: The 21-15-9 Workout

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Did any of you guys catch the CrossFit Games this weekend? I stumbled onto them on ESPN2 the other night, and for the next three hours I watched the most insanely fit people on the planet do unthinkable things with their bodies in the name of fitness. It. Was. Awesome.

The point of CrossFit is to train in every aspect of fitness to create a well-rounded athlete. This keeps the body guessing and working hard, plus you wind up pushing your body to places you never thought possible. What a great fitness philosophy, right?

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BeWOW: Total-Body Cardio and Conditioning Workout

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This week, your workout is going hit your entire body, with strength-training exercises and cardio to boot.

You’ll tackle a circuit of six different exercises, as outlined below. At the end of the circuit, you’ll do 100 jumps with a jump rope. (If you don’t have a jump rope, do jumping jacks.) Your goal is to complete the circuit, top to bottom, five times through.

A couple of optional tweaks: If you do not know how to do kettlebell swings (video tutorial below), you can always just do squats. For the one legged squats, you’ll need a bench or a chair: Do your squat with one leg raised, sit until your butt taps the bench, then stand right back up. And if you’re just starting out and five rounds is too much, try two or three rounds and build up from there.

Good luck!

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BeWOW: How to Shred with Kettlebells

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This week, we’re using a kettlebell. Just one kettlebell. Don’t be intimidated!

If you don’t have a kettlebell at home or if you don’t have access to one, I would suggest going out and buying one. It’s a great piece of equipment to have in your repertoire. If you do have some bells, pick a weight that you can do a lot of different exercises with and a moderate amount of reps.

For the workout, you’re going to do a circuit of five different kettlebell exercises five times through as fast as you can, while maintaining good form. Good luck!

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BeWOW: Pick-Your-Distance Trail Running Workout

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For this week’s workout, we’re using a running trail. Now, we’re guessing you already have a favorite running spot but, if not, we’ve got a ton of great local trails for you to choose from. Once you’ve chosen a trail, grab a running buddy and get ready to sweat.

For the workout, you’re going to pick landmarks along the trail, like trees, or rocks, or the person running in front of you. After you’ve chosen a landmark, you’ll do an all-out sprint to that spot. Then, once you reach the landmark, you’ll pick another point in the distance, and jog until you get there. Then, you’re going to pick another landmark and sprint to it. You’ll do this, picking your landmarks and switching between sprinting and jogging, for the entire course of the workout.

The really nice thing about this week’s workout, is that you get to choose how long your run is. Before you start, just decide how long you’d like to spend on the trail—maybe it’s your 30-minute lunch break or 45 minutes or 51 minutes? Who knows? It’s up to you. Just make sure to set your stop watch, and don’t stop your workout until your alarm goes off. Good luck!

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BeWOW: King of the Stairs Workout

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This week, we’re using the stairs. So whether you want to hit the Art Museum, use the stairs in your house, or climb aboard the monster stair climber at your gym, get ready to climb. And sweat.

The workout is simple to follow: You’ll complete a set of exercises at the bottom of the stairs (below), then, depending on the length of your flight of stairs, you’ll run up and down either five times (for a long flight like the Art Museum) or 10 times (for a regular staircase in a home). Then, you’ll do the exercises again, and run up and down four times (long stairs) or eight times (short stairs). Repeat the exercises again, do three (or six) sets of stairs, and then two more sets of exercises with two (or four) and one (or two) final sets of stairs in between. So, you’ll end up doing the five rounds of this circuit, total.

Good luck!
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BeWOW: The World Cup Workout

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This week’s workout is brought to you by the World Cup, and the athletes who trained for hundreds of hours to get there.

Just by looking at these guys, you can probably tell it takes a whole lot of conditioning to get game-day ready. As a former soccer player myself, I endured many conditioning workouts to prepare to play at my best. Soccer is made up of repetitive bouts of fast bursts of sprinting and recovering, over and over again, for 90 minutes. This week, you’re going to get a taste of what that’s like.

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BeWOW: Total-Body Burner Workout

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The goal of this week’s workout: to get through it as fast as possible.

It includes three sets of four exercises each; you’ll repeat each round three times before moving on to the next. Within each set, your rep count will follow the same pattern—20, 15, 10, and 5—and you’ll end each set with a sprint. The goal is to get through all of the sets as fast as possible, taking breaks only when you need them. Good luck!
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