This workout is going to make you feel the burn all over, alternating between challenging your upper body and your lower body with a kettlebell, a resistance band and your body weight. Here’s the plan: You’ll do two lower-body exercises, and then two upper-body exercises, repeating this pattern throughout the circuit. Then, we’ll end it all with some planks and some wall squats. Your goal is to complete the circuit all the way through three times. You got this!
This workout consists of three different circuits, each composed of four different exercises. Your objective? To complete each circuit four times as quickly as you can.
For each circuit you’ll need a different piece of equipment: a bosu ball, a jump rope and a kettlebell. (If you don’t have a kettlebell, you can simply sub in a weight.) And with all these switch-ups, it’s pretty hard to get bored.
Okay, you ready? Go!
The number for this workout is 50. In case you hadn’t already figured it out (it’s Monday — we get it), you’ll be doing a total of 50 reps of each exercise. But don’t worry: You get to break all those reps down into five rounds of 10. Much more manageable, eh? Good luck and happy sweating!
Are you ready to sweat, Be Wellers? Yes? Great. For this week’s workout, you’re going to complete a circuit of exercises four times through as quickly as you can. Before you tackle the first exercise, make sure you are nice and warmed up. And as you make it through at a quick pace, keep a watchful eye on your form — even when you’re moving quickly, you want it to be top-notch, as always.
Now, ready, set, go!
It’s Monday, and you know what that means: It means it’s time to get to work! This week’s workout will be set up in four six-minute rounds, with each round broken down into 30-second intervals of three different exercises. So, you will do four rounds of three exercises, completing 30 seconds of each for a total of six minutes. Got it?
This one is short, but challenging, so work as hard as you can and make the most of each 30 second-interval. Good luck!
During this week’s workout, you’ll challenge your strength by doing a low number of reps with heavier weights. You will start with 10 reps and decrease your reps by two each round until your final round is just two reps. (It won’t be as easy as it sounds — promise.)
So each round, grab a pair of weights that will challenge you (as in, you’ll just barely make it through the final rep with good form), and adjust weight based on the exercise. And no slacking: Increase your weights as you decrease your reps each round, so you continue to challenge yourself with each rep.
For this workout you’ll need your stopwatch — and that’s about it! You’ll do the following circuit four times, doing each exercise for 50 seconds for the first round, 40 seconds for the second round, 30 seconds for the third, and 20 seconds for the final round. So work hard during the time allotted for each round, and push yourself to keep the intensity for the entire interval. You can rest easy knowing the whole shebang should ring it at under 30 minutes.
For this workout, you only need one set of dumbbells and a space the size of a yoga mat to move around in. Now, if those requirements don’t make for an excuse-busting setup, I don’t know what does!
You’re going to do 10 reps of each exercise listed below, holding the weights for each, completing a total of five rounds. By the end, you’ll have done 50 reps of each exercise, and your muscles will be feeling the burn.
Yep: You’ve got a new favorite full-body at-home workouts at your fingertips. Happy sweating!
If you took on our Be Well Philly No-Gym-Necessary New Year’s Workout Challenge, hopefully you are feeling fit, strong, and ready to continue working hard. But, still, we all know it can be easy to slide back into old habits once the New Year’s glow wears off. So, let’s not let that happen this year — let’s keep up the hard work with this workout, shall we?!
For this workout you are going to complete the following circuit as many times as you can in 30 minutes. Pretty simple — but definitely not easy. Good luck!
YOU DID IT! You made it ALL the way to the fourth and final week of the No-Gym-Required New Year’s Workout Challenge. Go ahead, give yourself a giant pat on the back. And then, let’s get to sweating through this last week of workouts!