Be Well Workout of the Week: Killer Count-By-Twos Workout

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This week, you’ll be working your way up the ladder, so to speak. Here’s the deal: You’re going to have three rounds of exercises. To start, you’ll do two reps of each exercise in the round, then four, then six, and so on, counting your way up by twos until you get to 10.

After you’ve completed the last 10 reps of exercises in that round, you’re going to do a set of three 30-second sprints, with a 30-second recovery in between each sprint. And of course, you won’t be doing these sprints outside in the snow. Feel free to do them on a treadmill or elliptical. Once you’ve completed the round of exercises and your three sprints, move on to the next round.

You won’t be doing as many reps as usual, but don’t think that means you’re getting an easy workout! Instead of doing a ton of reps, I want you to use heavier weights than you usually would. Got it? Now, let’s get moving!

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Be Well Workout of the Week: Let’s Talk About Legs, Baby

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Last week, we tackled your upper body, so this week—surprise!—it’s all about your legs. Get ready to feel the burn.

You are going to complete three different rounds of exercises, finishing all the reps in one round fully before moving on to the next. That means, before you move on to Round 2, you’ll do 12 reps of each exercise in Round 1, then a sprint; then 10 reps of each in Round 1 and a sprint; and finally eight reps of each in Round 1, with a final sprint to finish out.

And just like last week, I’m throwing in some bonus ab work to keep your body guessing. (You’re welcome.) Here’s what your workout looks like.

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Be Well Workout of the Week: Total-Body Tone Up

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Your workout this week is pretty straightforward. It goes like this: Complete the following circuit four times, performing the exercises below as fast as you can while keeping good form. At the end of the circuit, do a quarter-mile sprint. You can do the sprint on the treadmill, elliptical, bike, somewhere outside, or if none of those are an option, you can always do the workout without the sprint. Try not to rest for more than a minute or two between circuits; this keeps your workout efficient and your heart rate high.

Good luck!

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Be Well Workout of the Week: The Fast-As-You-Can 40-Rep Challenge

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Ready to burn some calories and build some muscle? You’ve come to the right place. This week’s workout goes like this: You’re going to do 10 reps of the eight exercises listed below, as fast and as hard as you can. The goal is to go through the circuit four times, working as hard on the last rep as you did on the very first one. And don’t even think about slowing down—you should be moving as quickly as you can from start to finish. Then, once you’re done with all four rounds, give yourself a big ol’ pat on the back. You totally deserve it.

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BeWOW: 8 Tough Exercises Using a Bench

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You only need two pieces of equipment for this week’s workout, guys: A bench and a weight. You’ll be using this bench for each exercise, so pick one that’s nice and sturdy, that you can lie down on, jump up on and sweat on, problem-free. You’re going to do five rounds of the eight exercises listed below. Get ready to sweat!

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BeWOW: Build Power and Burn Fat with This Explosive Plyometric Workout

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This week, get ready to jump—we’re doing some plyo, people!

If you’re unfamiliar with plyometrics, also called jump training, you’re in for a treat. Plyo exercises are all about building power, speed and explosive reaction. You’ll challenge your body with short bursts of movement aimed at stretching and shortening muscles in rapid-fire succession. Serious athletes love (well, love/hate as these things go) plyo drills because they increase vertical jump, muscle strength and overall performance while helping build defenses against joint injuries. And, of course, they leave you totally breathless.

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BeWOW: Can You Complete This Tough 3-Minute Challenge?

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Grab a stopwatch, guys. For this week’s workout, you’re going to complete six three-minute rounds, each round with two exercises. You’ll start by doing one of each exercise in the round, then two of each exercise, then three, and so on, switching off until your stopwatch reaches three minutes. Then you’ll move on to the next round of exercises.

The goal is to keep moving until you reach the end of the six rounds—you’ll be sweaty, but it’ll be worth it. Now, set your stopwatch for three minutes and see how many reps you can squeeze in. Good luck!

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