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

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Shutterstock

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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Unite Fitness Hosts Free Workout For Gay Bros: #GayMenUnite

UniteLogoBlock_gaypridePhilly gay-owned exercise studio Unite Fitness is hosting a day of working out and brunching just for the boys. Owner Gavin McKay tells me that #GayMenUnite is a free workout led by Unite Fitness babes trainers Mark and Austin. The hour-and-fifteen-minute session will comprise Unite’s cross-training format: 30 minutes of cardio intervals (running, spinning, rowing), 30 minutes of strength training (dumbbells, suspension-training, etc … ), and 15 minutes of yoga stretch and relaxation, McKay says.

So in other words, be ready sweat and hurt a lot—but there’s a reward at the end!

Afterward, the group will wander over to another gay-owned establishment, Penn 6, for a post-workout brunch. While the workout is free, you’ll have to pay for the food, though co-owner Tim Adams is offering a special of $15 bottomless mimosas with your brunch entree. Order away. You deserve it.

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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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Where to Find Free Workouts Every Day of the Week in Philly: Winter 2014 Edition

Body Cycle Studio | Photo by Christopher Gabello

Body Cycle Studio | Photo by Christopher Gabello

With the weather turning colder and the days growing shorter, we thought it the perfect time to refresh our guide to free fitness options for the next few months—most of which, you’ll see, are indoor options. As regular Be Well readers know, this post is the latest in our seasonal guides that point you to free workouts all over town. Bookmark it, and add the days and times below to your fitness calendar. Happy sweating!

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