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: 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 »

Be Well Workout of the Week: Quick (and Killer) Full-Body Blast

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Ready to feel the burn, guys? This week’s workout will work your entire body without taking up too much of your time. Here’s the deal: You have three groups of exercises. Each group has four exercises with descending reps, starting with 20 of the first exercise, 15 of the second, 10 of the third, and five of the fourth. You’re going to complete each group twice (hence, the x 2 below) before moving on to the next. Work as hard as you can, and keep an eye on your form. Good luck!
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Be Well Workout of the Week: Get Shredded With This 75-Rep Challenge

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Time to work off yesterday’s pancakes and mimosas, people! For this week’s workout, you’ve got five circuits of nine exercises. You’re going to start with 25 reps of each exercise, then work your way down to 20 of each, then 15 of each, then 10 of each, and finally five of each exercise. When you’re done, you’ll have completed 75 reps of each exercise, and you can give yourself a big ‘ol pat on the back. Now, ready, set, go!
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Be Well Workout of the Week: Super-Fast Snow-Day Sweat Session

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It’s snowy out there! But lucky for you, as long as you have a pair of dumbbells lying around, you won’t have to leave the house to squeeze in this week’s workout. As an added bonus, this workout is fast, too. Meaning: It won’t cut into your Netflix marathon too much. Amen to that, am I right?

Here’s the deal: You’re going to do 10 reps of each exercise listed below, for four rounds. Work as fast as you can and as hard as you can, and push yourself out of your comfort zone. Good luck!  Read more »

Be Well Workout of the Week: The Mountain-Climb Workout

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Ready for this week’s workout? It goes like this: You’re going to start with five reps of pull-ups, then you’ll follow those with 10 burpees, then 15 sit-ups, then 20 push-ups — are you getting the idea? You’ll keep counting up by five until you get to 50 reps of mountain climbers, doing a different exercise at each five-rep interval.

After you’ve done your 50 mountain climbers, you’ll work your way back to the top of the list, counting down by five reps until you’re all the way back to five pull-ups. And then you’re done! Think of it like you’re climbing a repetition mountain: You go up, then come back down. Good luck!

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