Be Well Workout of the Week: The 20-Minute Calorie-Buster Workout

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Your workout this week is extra quick (You can thank me later). Here’s the deal: You’re going to set your clock for 20 minutes — after you warm up, of course — and finish as many rounds of the seven exercises listed below as you can within that time.

Start with one rep of each exercise, then do two reps of each, and then three, and then four, and five, and so on until you reach the end of your 20 minutes. Before you start, pick a number of reps you’d like to reach and push yourself to get there. Maybe you’ll surprise yourself and make it even farther! Good luck, guys.  Read more »

Be Well Workout of the Week: The Decrease-Increase Ladder Challenge

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For this week’s workout, you’re going to start with a set of four exercises at 25 reps each, then the next set will be four different exercises for 20 reps, and the next set will be 15 reps, and the last one will be 10 reps. Between each set of exercises, for a little bit more of a challenge, hop on the treadmill, elliptical, or bike, and do a one-minute sprint before moving on to the next set.

Here’s where it gets tough: Once you finish the last set, you’re going to climb back up the ladder so to speak, and do each set one more time, finishing with 25 reps of the first four exercises you did. Got it? Good. Happy sweating people!  Read more »

Be Well Workout of the Week: Get in and Out of the Gym in 30 Minutes

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For the workout this week, put 30 minutes on the clock and get ready to complete the following seven-move circuit as many times as you can in those 30 minutes. But don’t get sloppy people — you want to be moving fast while also maintaining good form. Got it?

The idea is to work hard, work fast, and push yourself outside of your comfort zone. Simple enough, right? Good luck!  Read more »

Be Well Workout of the Week: Get in the Post-Broad Street Recovery Zone

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I’m sure many of you ran Broad Street this weekend, and you’re not quite ready to get back out there and run again (like, ever, maybe). But this workout, which does include of a bit of running (sorry!) will help you recover, ease those sore muscles, and work off the brunch you ate after the big race.

First, you’re going to start with a light jog to warm up and convince your muscles to get moving, then do some easy stride intervals (not a complete sprint, but open up your stride and increase your speed a bit). After you finish your stride intervals, you’ll finish your run with a little core circuit and a really good stretch. We promise, you’ll feel great in no time.  Read more »

Be Well Workout of the Week: Turn Your Trail Run Into a Cross-Training Session

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Your workout instructions this week? Take advantage of this beautiful weather and get outside for a run, people! Find your favorite running trail (we’ve got a ton of great options here), grab a running buddy, and get moving.

During your run, you’re going to make a few pit stops — every few minutes, you’ll stop at at a bench, a big rock or some stairs — to do a strength-training circuit one time through. Then get back to your run, and stop again in a few minutes for another round. Aim to do the circuit five times throughout the course of your run — and more if you’re feeling ambitious.

See the strength-training circuit below. Happy trails, friends! Read more »

Be Well Workout of the Week: The Power Gauntlet

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This week’s workout is a test of your speed and power. Choose weights on the heavier side, and get ready to work your way down a repetition ladder, starting with 10 reps of each exercise, then eight reps, then six, then four, and finally two.

Move quickly between exercises, with little rest, but be sure to maintain good form. You have three different exercise circuits, so complete the entire rep ladder for Circuit 1 before moving on to Circuit 2. Between each repetition round, take a 30-second break. Between each circuit, take a one-minute break.

Here are your exercises.  Read more »

Be Well Workout of the Week: The Simplest Way to Strength Train

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This week’s workout is anything but complicated. But what it lacks in complexity, it certainly makes up for in, well, total-body burn.

All you’ll need is one set of weights or resistance bands. You’re going to use the weights for each exercise below (except for the push-ups, of course), completing 10 reps of each move for four total rounds.  Read more »

Be Well Workout of the Week: Need-for-Speed Interval Challenge

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Who’s ready to do some intervals? This workout is designed to ramp up your regular cardio session, whether you’re pounding the pavement along the Schuylkill Banks, biking along Kelly Drive or just hopping on the elliptical at your gym.

Here’s how it works: You’re going to choose your form of cardio, then start with an easygoing five to 10-minute warm-up. Once your juices are flowing, you’re going to increase either your speed, resistance and/or incline — your choice! — and go as hard as you can for a short period of time, starting with one-minute intervals, then 45-second intervals and, last, 30-second intervals. During the recovery time, keep moving but take it easy. The idea is to push yourself as hard as you possibly can for short bursts of time, which will improve both your speed and endurance.

After your last sprint, you’ll slow the pace and cool down for about five minutes — and don’t forget to stretch when you’re done!  Read more »

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