Did you come out for the Be Well Philly Cross-Training Run with Unite Fitness and Philadelphia Runner last week? We had an absolute blast running through the city and stopping along the way to do some conditioning work.
This week’s workout is just like the Be Well Philly Cross-Training Run, except you can do it at your own pace. It makes the most out of your sweat time by combining cardio and strength. Plus, you’ll get to enjoy the lovely fall weather that’s in store for our region this week.
Here’s what you’re going to do …
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For this workout you are going to need a jump rope so you can channel your younger, hoppy-er self as you jump your way through this workout. You will have three different circuits to do, and you will do each circuit three times. Here are your exercises.
We’re keeping it simple this week, folks—Note: That does not mean you won’t break a sweat—by going back to the basics with just four exercises to work your entire body. I’m trying to prove to you that you don’t have to do something super complicated to get a good workout. All you have to do is move your body, challenge your muscles and work hard. It’s as simple as that.
All you have to do is complete five rounds of the four exercises below. That’s it—finito. Try to complete the workout as fast as you can, only taking breaks when you need them and pushing yourself to move from one exercise to the next with speed and strength. Here are your exercises.
Well, folks, I guess it’s back to school, back to work and back to reality, right? Instead of being sad about the end of beautiful days on the beach, get excited about recommitting to your workouts, trying new things, and getting back into a fun and healthy routine. This is a great time for a fresh start! Your workout this week is the perfect way to jump start a new routine.
Let’s get right to it …
And the lucky number today is … three!
This week, your workout will consist of three sets of three exercises, plus a sprint; you’ll do each set three times before moving on to the next. Simple, right? Here are your exercises. Good luck!
Congratulations to everyone who completed the Six-Week Challenge! I hope you all saw some big changes because of your hard work. Now it’s time to keep the momentum going. Here’s a great sprint workout to try this week. You’ll work in pairs of sprint-and-recovery intervals, completing the first pair once, the second one twice, the third one three times, and so on. You can do this workout outside, on the treadmill, or on an elliptical or bike. Good luck!
You have arrived at the final week—congratulations! Now’s the time when you get to see all of your hard work pay off.
As you go through “The Challenge” workout—yup, the same workout you did in Week 1—record how long it takes you to run your mile, how long you can hold your plank, and how many reps you complete in one minute. Then, compare how you did with your results from Week 1. This is the workout that really counts!
When you’re finished, give yourself a big ol’ pat on the back. You deserve some serious kudos for sticking with the challenge from start to finish. Be sure to tell us how you made out by leaving a comment on this post, or tweeting your results @bewellphilly using the hashtag #BeWOWChallenge. And if you’re looking for more workout ideas to keep your momentum going, check out all our BeWOW workouts here.
Congrats again! You should feel proud.
Can you do burpees for 30 seconds without stopping? How about push-ups? This week, we’re testing your stamina—something you’ll definitely need heading in to next week’s end-of-challenge test.
Check out the exercises below; you’ll notice they’re set up in pairs. For this week’s workout, you’ll alternate between two exercises in a pair, doing each for 30 seconds, back and forth, until you’ve done each five times. So, for example, in the first group, you’ll do a squat hold for 30 seconds, followed by 30 seconds of burpees. Then it’s back to a squat hold for another 30 seconds, and another 30 seconds of burpees. You’ll continue this pattern five times through before moving on to the next group.
Perform each pair of exercises without resting. You can take a 30 second break between pair circuits.
It’s time to get going. Only one week left in the BeWOW Six-Week Challenge! Be sure to share you progress with the rest of the Be Well community by leaving a comment on this post, or sharing your results on Twitter or Instagram with the hashtag #BeWOWChallenge.
Welcome to Week 4, Be Wellers! How are you feeling? If you’ve stuck to the Challenge so far, you should be feeling insanely energized and ridiculously strong. Good job!
This week’s nutrition challenge might be a tough one. I want you to cut back—waaaay back—on sugar. This includes Splenda, Truvia, Equal, agave or any other sugar substitute you reach for. You’ll have to trust me on this one: Once you get your body off sugar, you’ll realize how clean and balanced you can feel. No more wild energy swings, no more cravings. If you can kick your sugar habit in this six-week challenge, you’ll have taken a huge step toward a lifetime of better health.
Check out the rest of this week’s guidelines, including your workout, below. As always, share you progress with the rest of the Be Well community by leaving a comment on this post, or sharing your results on Twitter or Instagram with the hashtag #BeWOWChallenge.
You made it to Week 3! Feel like you’re dragging? Think of it this way: At the end of this week, you’ll have completed half of the BeWOW Six-Week Challenge. Good job!
Remember in Week 1 when I told you the workouts would build on each other? I think you’ll clearly see the progression this week. Instead of counting reps, you’ll perform the exercises below for one minute each and do as many reps as you can while keeping good form. Do them all for a minute, then start over at the top of the list, doing them for 45 seconds each, ending with a final round of 30 seconds each.
Your nutrition challenge is fairly straight forward: Eat more fruit! With all the delicious options available right now—strawberries, blueberries, watermelon—I don’t think this should be too much of a burden.
Good luck this week. And remember, you can share you progress with the rest of the Be Well community by leaving a comment on this post, or sharing your results on Twitter or Instagram with the hashtag #BeWOWChallenge.