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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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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