• If you’ve got a busy week ahead, put this workout in your back pocket. It entails just one exercise, repeated in work-rest intervals, for a power-packed sweat session that hits your cardio and conditioning needs in just four minutes flat. Really! [Los Angeles Times]
This may be the very best weekend we’ve had and will get this entire summer, so I strongly suggest you make the most of it. While you’re ticking off items our end-of-summer bucket list, feel free to crank this awesome, happy, summer-rific playlist that spans decades and genres. There’s a little something for everyone here.
I’m sorry to burst your summer-lovin’ bubble, but sadly we’ve only got about a month left of this wonderful warm weather and all the good stuff that comes along with it: beach trips, hot summer runs, ice cream trucks everywhere you look.
If you’ve spent the majority of your summer swinging on a hammock, eating water ice and enjoying the weather, that is completely acceptable (and I am totally green with envy), but it’s officially time to abandon the hammock and get moving: We’ve got 10 outdoor activities best enjoyed in warmer weather that we think you absolutely shouldn’t miss. Happy sweating, folks!
If you just can’t seem to get your gym routine down (because who can resist the snooze button and unlimited Netflix streaming?), Pavlok, a new fitness tracker slated to debut in 2015, might be just the fix: According to Refinery29, if you dare skip a Pilates class for a Prime Suspect marathon, the tracker will deliver an electric shock of up to 340V as punishment. And if, somehow, that’s not motivation enough, Pavlok will also Facebook-shame you by posting your failure to your wall for all to see. Seriously!
You’re going to need three sets of weights for this workout: light, medium and heavy.
Here’s what you’re going to do: You will go through the circuit below three times, decreasing your reps but increasing your weights each round. Start with 30 reps of everything with a lighter weight. Then, move on to 20 reps of each exercise with a moderate weight, and the finish the workout with 10 reps of each with a heavier weight.
Remember to focus on keeping good form rather than racing through the exercises. If you need to take breaks (say, performing three sets of 10 push-ups, to reach your 30-rep goal in the first round) that’s totally cool. Good luck!
Welcome to our new Monday feature, the #BWPSelfie of the Week! Read about why we’re celebrating selfies—and the sweaty Philadelphians who take them—below.
Name: Tory Mather
Day job: Business Analyst in the Risk Analytics department at Independence Blue Cross.
Where she snapped this: 48th floor of the Independence Blue Cross building stairwell.
What she was doing: Using my lunch break to run stairs to re-energize my brain.
• This is pretty cool. Researchers at the University of Wisconsin La Crosse hooked a bunch of study subjects up to electrodes, had them perform a slew of bicep exercises, and measured muscle activity for each one in order to find the move that works your upper arms the hardest. Any guesses? [Prevention]
Earlier this week, we asked readers on the blog, Facebook and Twitter to share their favorite workout songs for a massive readers’ choice playlist for this week’s lineup of sweat-able tunes. We got lots of great responses from Robyn’s “Hang with Me” (well, anything Robyn, actually) to Eminem’s “Shake That” to Queen’s “Don’t Stop Me Now.”
So without further ado, here are your picks for nearly three (!!) hours of sweating your face off.