Be Well Workout of the Week: Crush Calories With a Kettlebell and Physioball

For this week’s workout, you’ll need a kettlebell and a physioball. (Can you tell this week’s workout is going to be a toughie?) For the kettlebell circuit, you’re going to start by doing 20 reps of each exercise, then do 16, then 12 and, lastly, eight reps of each exercise. Then, you’ll move on to the physioball circuit where you’ll do the same number of reps, but different exercises. Once you knock all four rounds of the physioball circuit out, you’re done! Got it? Good luck, friends!
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The BeWOW Breakdown: Hallelujah! There Are No Burpees in This Workout



This Week’s Workout: The Super-Killer Superset Workout

Testing date: Monday, November 16th. See the workout here.

The Breakdown
Total time commitment: 40 to 50 minutes
Difficulty (out of five): 3ish. Maybe up to a five — some of the exercises are naturally hard, but you can choose the weights to use on others to make this workout easier or harder.
Soreness factor (out of five): 3. This one hurts so good
Overall grade (out of 5): 5. Lots of exercises here, but you get through them quickly and it’s super fun.  Read more »

Be Well Workout of the Week: The Super-Killer Superset Workout 

This week, you are going to superset each body part. That means you’ll do one exercise, like a chest press, then immediately do another chest exercise, like a chest fly, with no rest between. Then, you’ll move on to the next muscle group.

While it looks like this workout has a lot — a lot, a lot — of exercises, working each body part separately will give the other muscle groups a chance to recover. So it’s not quite as hard as it looks. And, keeping with the theme of supersets, after you’ve made it through the circuit once, try to do it all over again. Good luck! Read more »

The BeWOW Breakdown: “Our Arms and Legs May Have Already Fallen Off”

Rebecca tackling this week's workout at a hotel in San Francisco.

Rebecca tackling this week’s workout at a hotel gym in San Francisco. Now, that’s commitment!

This Week’s Workout: Opposite Exercises Attract

Testing date: Monday, November 9th. See the workout here.

The Breakdown
Total time commitment: 45 minutes to one hour.
Difficulty: 5 (out of five).
Soreness factor: Our arms and legs may have already fallen off. Rebecca’s legs wouldn’t stop shaking after the workout.
Overall grade: 5 (out of 5). Remember last week when we said the workout was “missing something special”? Well, we think we found it — and that something special turns out to be a butt-kicking that this week’s workout was more than happy to deliver.  Read more »

Be Well Workout of the Week: Opposite Exercises Attract 

Six pairs of exercises, done five times each: That’s your challenge this week. (And yes, it will be harder than it sounds.) Get ready to move quickly, completing each pair of exercises five times before moving on to the next set of exercises, all while keeping your form in tip-top shape.

Each pair of exercises consists of opposing moves that use different areas of strength. For example, some sets include upper-body and lower-body work while others include one exercise that involves the act of pushing and another that involves pulling, and so on. The idea is, since you’re working different areas with each exercise in a pair, you can give your all to both moves.

Okay, ready, set, go! Read more »

The BeWOW Breakdown: Working Out With a Physioball Is REALLY Hard


This is Alon getting crazy with mountain climbers.

This Week’s Workout: Get Ripped with a Physioball

Testing date: Monday, November 2nd. See the workout here.

The Breakdown
Total time commitment: 30 to 35 minutes.
Difficulty: 2 or 3 (out of five). It depends on your balancing ability.
Soreness factor: We’ll probably have some sore shoulders, pecs and abs tomorrow.
Overall grade: 3 (out of 5). This workout felt like it was missing that something special. It was still fun and different, and we would recommend it, especially if you don’t mind looking slightly funny attempting the balancing moves. Read more »

The November Project Philly Is Doing a Secret Pop-up Workout — At Night!

November Project Philadelphia

November Project Philadelphia

Attention, all you night owls who’ve always wanted to try a November Project workout, but haven’t yet mustered the energy to do so at 6:25 a.m.: This weekend, Philly’s NP tribe is hosting a super special, super secret group run and hang sesh called Better Than Bedtime that starts at — you guessed it — 6:30 p.m. Hallelujah.  Read more »

Be Well Workout of the Week: Get Ripped With a Physioball

We’re going to have a ball this week, people. A physioball (a.k.a. stability ball), that is. See what I did there? For this workout, you’re going to use a physioball for each exercise, so get ready to engage your core and challenge your balance while you attempt to make it through the entire circuit four times. Good luck!
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The BeWOW Breakdown: Philly Runners Test Our 1-Mile Sprint Workout


This is Rebecca getting her single-leg step-ups on.

This Week’s Workout: The One-Mile Sprint

Testing date: Monday, October 26th. See the workout here.

The Breakdown
Total time commitment: 25 to 35 minutes (depending on sprint speed).
Difficulty (out of five😭): 😭 😭 😭
Soreness factor: We are going to be sore, but it won’t stop us from our normal workouts tomorrow.
Overall grade (out of 5 💪): 💪 💪 💪 💪  — We knocked it down one point because while it was super easy to do on a track, it would be harder to do in a gym when you have to hop on and off the treadmill. Read more »

Be Well Workout of the Week: Conquer a 1-Mile Sprint



Today, you will sprint a mile. But wait, before you run away from this workout as fast as you can, note: You won’t have to sprint the entire mile all at once. We’re gonna break it down into four quarter-mile sprints to make it a little more manageable. So, you’ll do a circuit of exercises, run .25 miles as fast as you can, then repeat the entire circuit three  more times. And just like that, by the end of the workout, you’ve sprinted an entire mile. Not too terrible, right? Good luck! Read more »

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