BeWOW: Total-Body Cardio and Conditioning Workout

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Shutterstock

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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Your Weekend Workout Playlist: Songs That Get Stuck in Your Head

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Shutterstock

Sorry for what I’m about to do, you guys: This week’s playlist is two hours of songs that are pretty much guaranteed to get stuck in your head. The good news is, all the songs are awesome, which means having them stuck in your head, on repeat, isn’t totally a bad thing.

I got some outside input on this one, so the songs really span generations and genres: the Grease soundtrack’s “Summer Nights,” Boyz II Men’s “Motown Philly,” Stevie Wonder’s “Superstition” and, the pièce de résistance, Aaron Copeland’s “Rodeo.” (I thought I was pretty clever with that one.)

Enjoy!

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How 5 Philly Fitness Pros Clean Up Post-Workout

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We’ve all seen those people who look phenomenal after a workout. You know, the ones who leave an hour-long spin class, let their hair down, and go about their lives just like that? I’m not one of those people. I practically break a sweat when I think about exercise. So forgoing a shower after a workout, especially in the middle of the summer? Forget about it. But sometimes, there’s no choice. It’s a lunch break sweat sesh or a pre-dinner run—or it’s nothing.

So I asked the people who sweat for a living how they get it together after a workout. I expected these ladies to recommend a dry shampoo or two, but what I got instead was an arsenal of amazing tips and products that are guaranteed get you out the door, looking fresh, in no time. Consider this my gift to you, my sweaty, sweaty friends.  Read more »

BeWOW: How to Shred with Kettlebells

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This week, we’re using a kettlebell. Just one kettlebell. Don’t be intimidated!

If you don’t have a kettlebell at home or if you don’t have access to one, I would suggest going out and buying one. It’s a great piece of equipment to have in your repertoire. If you do have some bells, pick a weight that you can do a lot of different exercises with and a moderate amount of reps.

For the workout, you’re going to do a circuit of five different kettlebell exercises five times through as fast as you can, while maintaining good form. Good luck!

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Your Weekend Workout Playlist: Rap You Can Run to

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This week’s workout playlist is a medley of our favorite rap hits, from oldies like Biggie’s Mo Money Mo Problems to more recent tunes like Iggy Azalea’s Black Widow. These beats are sure to get you moving, whether you’re on a long run or on an imaginary dance floor in your living room. Happy sweating, friends!

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