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!
This week’s workout is going to challenge your speed, endurance and perseverance. The goal: to push yourself even when you want to stop.
There will be three interval rounds in this workout. For the first round, you’ll do 25 reps of four exercises, with a 30 sec sprint between each. In Round 2, you’ll have four pairs of two exercises, performing 15 reps each, with a 30 second sprint between each pair. The final round will be four groups of three exercises, 10 reps each, with a 30 second sprint in between.
Sound confusing? It’s easy—promise. The workout builds on itself, so once you have the basic pattern in your head, you’re golden. And remember, you can do the sprint any way you’d like: outside on a track or field, or indoors on a treadmill, bike or elliptical. If you’re headed outdoors, swap dumbbells for a resistance band.
Here’s what the workout looks like.
After this week’s workout, you’ll have earned your bragging rights. Why? Because you’re going to end up doing 100 reps of the seven challenging exercises below.
This workout can be done a few different ways. You can break it down into four rounds of 25 reps, two rounds of 50 reps, or you can try to complete all 100 reps of each exercise before moving on to the next. Whichever method you choose, work hard, take breaks when you need them, and do your best!
This week, you are going to run the fastest mile of your life. Seriously!
Get ready, folks: It might be freezing outside, but you are about to sweat up a storm thanks to this week’s workout.
During this week’s BeWOW workout, you’re going to push yourself to the limit, working as fast as you can and pushing yourself as hard as you can. Here’s the deal: You’ll do 10 reps of five exercises, and the goal is to make it through the set five times. Doesn’t sound too bad, huh? Here’s the catch: Since you’re only doing 10 reps of each exercise, you’re going to use heavier weights than usual. Don’t go nuts, though: Make sure to choose a manageable, yet challenging, weight. Remember: The faster you work, the sooner you’ll be done. So hop to it, Be Wellers!
If you’ve always wondered what it’s like to be an Olympic althete, you’ll love this week’s BeWOW workout: These seven sports-inspired exercises will give you a little taste of what it’s like to be a true Olympian.
Here’s how it’ll work: For the qualifying round, if you will, you’ll do each exercise for one minute. But don’t wear yourself out: You’re going to need your energy later on. For the next round (We’ll call this the semi-finals) you’ll do each exercise for 45 seconds, pushing yourself a little bit harder this time. Then comes the final round: Now’s the time to give it your all. Do each exercise for 30 seconds, pushing yourself as hard as you can. In other words, go for the gold!
I’m guessing for a lot of you, this is the most hectic week of the year, what with all the super-last-minute holiday shopping going on and preparations for the army of dinner guests you’re going to cook for in the next few days. If hitting the gym just seems utterly impossible right now, I’ve got news for you: You don’t have leave your house to get a terrific workout.
Below, we’ve rounded up our top five BeWOW workouts of the year. Best part: You can do each and every one of them in the comfort of your own home … even if it means getting your sweat on in a closet to escape the four nieces, three nephews and 86 other relatives staying at your house.
We’re going to get your heart pounding and your lungs working on overdrive this week. In the latest Be Well Workout of the Week, you are going to work with pairs of exercises, completing the reps for each pair four times. You will have time to recover between each set, but be warned: The recovery time gets shorter as you go. So, after the first set, you get a 30-second rest period, after the second set you get 20 seconds, and after the third set you get 10 seconds. Once you complete the fourth and final fourth set, you get one minute of recovery before moving on to the next pair. Make sense?
Here are your exercises. Good luck!
Feeling a tad competitive this week? Good, because you’re about to face your biggest competition yet: You. That’s right—our Be Well Workout of the Week pits you against none other than yourself.