There are SO many great trails to run in and around Philly. Let’s take advantage of them! This week, grab a buddy and pick a trail you’ve been dying to try out. And if you’re dreading the idea of a long run, not to worry: This workout works in a whole lot more than just running. You’ll incorporate strength exercises, jogging and sprinting as you take in the scenery of your newfound stomping grounds.
Being the health and fitness-minded Philadelphian that you are, you’re likely one of Tone It Up‘s 1.2 million Instagram followers. In case you aren’t, though, Tone It Up is a fitness brand created by two BFFs, Karena and Katrina, infamous for their workout tutorials, rosé drinking and healthy-eating tips (not to mention perfect beach-wave tresses). And this month, they’re hitting the road with Jillian Michaels for the first Tone It Up Tour, a traveling ladies-only fitness festival full of workouts, fun and education. The best part? Philly is one of the first stops of the tour, landing at the Mann Center this Sunday, September 10th.
The perfect post-Labor Day Weekend workout to get you back on track after a weekend of over-indulging goes as follows: This week we will start with a quarter-mile all-out sprint. No big deal, right? But by the end, you will have run — well, sprinted — an entire mile. Pretty impressive! (Go, you!)
There are no excuses with these sprints, because they can be done on the treadmill, elliptical, bike, or outside. And the workout isn’t just sprinting — while you recover from each sprint, you’ll work through the series of exercises below before running once again. Challenge yourself to complete four rounds of this workout as fast as you can to get the most out of this workout. On your mark, get set, GO!
This week, we sprint. Before you get freaked out by the word sprint, think of it in terms of simply pushing yourself to your limits. If that’s a fast walk for you, then walk super fast! If it’s a true sprint, go for it! You can adapt this workout to meet your needs, no matter what your fitness level.
How many rounds of this circuit can you complete in 30 minutes? That’s the question you’ll have to answer this week. You’ll do 10 reps of each exercise and complete as many rounds as you can before your stopwatch hits 30 minutes. Easy, right? Well, we’ll see. Good luck!
Here are your workout directions for today: You’re going to do each of the exercises below for 20 seconds. We know — it’s not a lot of time, but each round is all about speed. The idea is to do as many reps as you can quickly, with good form, before moving on to the next exercise. The entire circuit will take five minutes, so complete the whole thing as many times as you can in the time you have available. Create a goal or time limit before you get started and work towards that. Or, if you only have a few minutes to spare, break it up and do it a few times throughout the day! All you’ll need to have on hand is a pair of dumbbells.
When I first picked up a regular workout routine, I reaped the physical and mental benefits of getting into shape. I reveled in the endorphins and the compliments people were giving me. But then, my newfound love for working out turned into something else, and I stopped nurturing my body with rest days. It turns out a lot of people get to this unhealthy point of working out. So, I talked to local fitness trainer and physical therapist Gina Mancuso of CoreFitness to get the scoop on why it’s not only okay to take rest days, but why it’s essential to a healthy fitness practice.
This workout ladder starts off with 20 squat pulses, ends with two pull-ups, and has a whole bunch of full-body, strength-challenging moves in between. Your instructions are simple: Try to make it down the ladder four times with good form all along the way. Good luck and happy sweating!
A 10-minute workout? Consider us sold.
Here’s the deal: One round of this workout will take you 10 minutes to complete, and all you need to get through it is a bench (or a really stable surface of some sort). There are 10 exercises, and you’ll do each one for one minute. So, if you are crunched for time, just get through once or twice. If you have some more time for your workout, try to make it through as many times as you can in the time you have available.
Okay, now find your closest park bench and get to work!