BeWOW: The CrossFit Games Workout

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Did any of you guys catch the CrossFit Games this weekend? I stumbled onto them on ESPN2 the other night, and for the next three hours I watched the most insanely fit people on the planet do unthinkable things with their bodies in the name of fitness. It. Was. Awesome.

The point of CrossFit is to train in every aspect of fitness to create a well-rounded athlete. This keeps the body guessing and working hard, plus you wind up pushing your body to places you never thought possible. What a great fitness philosophy, right?

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BeWOW: Total-Body Cardio and Conditioning Workout

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This week, your workout is going hit your entire body, with strength-training exercises and cardio to boot.

You’ll tackle a circuit of six different exercises, as outlined below. At the end of the circuit, you’ll do 100 jumps with a jump rope. (If you don’t have a jump rope, do jumping jacks.) Your goal is to complete the circuit, top to bottom, five times through.

A couple of optional tweaks: If you do not know how to do kettlebell swings (video tutorial below), you can always just do squats. For the one legged squats, you’ll need a bench or a chair: Do your squat with one leg raised, sit until your butt taps the bench, then stand right back up. And if you’re just starting out and five rounds is too much, try two or three rounds and build up from there.

Good luck!

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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: 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: 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: The Countdown Challenge

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This week, you are going to count your way down to flatter abs, toned shoulders and lean legs. Here’s the deal: First, you’ll do 20 reps of six exercises, then after you’ve completed those reps you’ll run a 30-second sprint. Next, you’ll do 18 reps of each exercise, followed by a 30-second sprint. Then 16 reps, followed by a 30-second sprint and, well, you get the idea. You’re going to keep working your way down by two reps, until you reach two. Then you will follow that final round up with one last all-out sprint, and you’re done! Happy sweating, Be Wellers.

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BeWOW: The Fast Full-Body Workout You Need to Try

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The workout this week is best done on a track, but have no fear: A treadmill will work just fine, too. Here’s the deal: First, you’ll do 20 reps of six different exercises. When you’re done with those, you’ll run around the track as fast as you possibly can (or run .25 miles on the treadmill). Repeat this circuit as many times as you can in 30 minutes for a quick workout that will totally kick your butt. And don’t forget to warm up before you get started! Good luck, Be Wellers!

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BeWOW: The Butt-Kicking Interval Sprint Workout You Need to Try

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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!

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