You know that half-physioball, half-balance-board thing you always see at the gym but don’t know what to do with? Well, that is called a Bosu ball, and today we are going to use it. All of the exercises in this workout will utilize your new friend, the Bosu Ball, and it will be fun — I promise. (Note: If you don’t have access to a Bosu ball, use a physioball (that’s the totally round one) to substitute for the exercises where you can, and just the floor and your bodyweight for the others.) Now, let’s get sweating!
Length of Workout: 30-40 minutes
Difficulty (out of five): 4. You think this will be a core workout, but it’s more than that.
Soreness Factor: 3. While it was a tough workout, we weren’t too sore the next day.
Overall Grade (out of five): 4. Your shoulders and core will be screaming, but it’s a nice and short workout!
What is your core, exactly, you ask? Well, the core is made up of much more than just the abs on the front of your body. It is made up of muscles on the front, back, and sides of the torso, and muscles that connect the upper body and lower body that are responsible for stabilizing the body. A strong core helps generate power, strength, and stability during not only exercise, but all movement throughout the day. In other words, your core is super important.
So this week’s workout is going to target — you guessed it! — your core. But not with your typical core exercises. Read: You will find no crunches here. Still, when doing these exercises you want to make sure you’re always engaging your core. Think about squeezing your belly button in toward your spine, dropping your shoulders and engaging your lats, and tucking your hips under before beginning any movement. This will put you in a good position to make sure you’re getting the most out of each move.
Your orders are simple: Go through the below circuit three times. And voila! You’ve completed your totally reimagined core workout.
Technically, we’re calling this an upper-body workout. But don’t get it twisted and think your lower body is off the hook today: All of these upper-body moves have a lower-body component that sneaks up on you when you least expect it.
Here’s how the workouts goes: You have three sets of exercises, each consisting of two or three exercises. You’ll complete each round four times before moving on to the next round. Happy sweating!
A big ol’ hat tip to the folks over at Well + Good for bringing this video of Beyoncé divulging all the details on how she makes it through a killer sweat session to our attention. Pretty sure it is now the one and only piece of fitness motivation we will ever rely on here at Be Well Philly HQ.
The Instagram video — a promo for Beyoncé’s activewear line Ivy Park, naturally — features Queen Bey talking about how she pushes herself through her workouts alongside clips of her killing it in various sweaty scenarios: the gym, on stage, at dance rehearsals. Our favorite nugget of workout wisdom from the video: When Beyoncé feels like dying during a workout, she pictures the person she loves the most in the world (we’re assuming Jay Z … ?) cheering for her as she runs to them. And then she finishes her workout like a boss. Because she’s Beyoncé.
Length of Workout: 25-30 minutes
Difficulty (out of five): 4
Soreness Factor (out of five): 4
Overall Grade (out of five): 4.5
All you need for this workout is a medicine ball. You know, the one that looks like a basketball but is deceivingly heavy. Most gyms should have a rack of medicine balls available, so choose a weight that is challenging but doable for a variety of exercises.
Here’s how the workout’s going to go: You are going to have four rounds of exercises, with each round lasting for six minutes. Each round will consist of a circuit of four exercises that you will complete as many times as you can in those six minutes. Got it? Okay, get to sweating!
Be warned: Your cardiovascular ability will be challenged in this workout — BIG time. Here’s how it’s going to work: make sure you warm up first, and then begin the workout by running a mile. And I mean run; push yourself to sustain a fast pace (whatever that means for you) for the entire mile.
After you run a mile, you’ll work quickly to complete a circuit of five exercises, starting with 10 reps of each exercising and decreasing the reps by one each round until you end with one rep of each.
And that’s not the end: To finish off the cardio challenge, you’re going to run another mile with everything you have left. Hey, it’s called a challenge for a reason.
Difficulty (out of five): 4. 90 seconds of any of these moves will have you screaming.
Soreness Factor: 3. For as hard as the workout was, we weren’t that sore the next day.
Overall Grade (out of five): 4. This will kick your butt, but it tests your grit.
This is a workout for everyone. No matter what your fitness level is, you can complete this workout at your own pace. Here’s the deal: You’re going to be working in timed rounds of exercises, rather than pushing yourself to complete a certain number of reps. That means that you — and only you — are in charge of how many reps of each exercise you complete. (So yes, you could slack off, but we know you won’t.)
For the first round, you’ll set your stopwatch and complete each exercise for 90 seconds. Then, once you’ve gone through all the exercises, you’ll start again, this time setting your timer for just 60 seconds. The third round will be a measly 30 seconds for each exercise. The entire shebang should last you just around 35 sweaty minutes.
Now, what are you waiting for? Grab your stopwatch and get movin’!