BeWOW Six-Week Challenge: Week 3

Build on your progress—and celebrate it!—now that you're halfway to your total-body transformation.

You made it to Week 3! Feel like you’re dragging? Think of it this way: At the end of this week, you’ll have completed half of the BeWOW Six-Week Challenge. Good job!

Remember in Week 1 when I told you the workouts would build on each other? I think you’ll clearly see the progression this week. Instead of counting reps, you’ll perform the exercises below for one minute each and do as many reps as you can while keeping good form. Do them all for a minute, then start over at the top of the list, doing them for 45 seconds each, ending with a final round of 30 seconds each.

Your nutrition challenge is fairly straight forward: Eat more fruit! With all the delicious options available right now—strawberries, blueberries, watermelon—I don’t think this should be too much of a burden.

Good luck this week. And remember, you can share you progress with the rest of the Be Well community by leaving a comment on this post, or sharing your results on Twitter or Instagram with the hashtag #BeWOWChallenge.

BeWOW Six-Week Challenge: Week 3

BeWOW Six-Week Challenge Posts

The Rules

Always start by warming up for a few minutes (light jog, elliptical, bike, etc.).

You are going to do a one-minute round of each exercise, then a 45 second round, and then finally a 30 second round of each exercise.

The Workout

Run one mile at a moderate pace

Rounds: 1:00, :45, :30
Wall squat
Chest fly
Walking lunges
Lateral lunge
Squat with overhead press

The More or Less Nutrition Challenge:

Eat MORE fruit

So, you are now eating lots of veggies, and a lot less processed foods. You’ll need something to take the place of all that processed food, so how about fresh fruit? This week, keep eating your veggies, and start adding in lots of fresh fruit.

Your Homework for the Week:

• Do at least 30 minutes of cardio four days this week
• Do 1 more strength-training workout (here’s a great one!)
• Go to two exercise classes this week
• Keep a food diary


Audrey McKenna Hasse is the owner of A.M.Fit, a personal training and healthy consultation business on the Main Line. You’ll find her workouts every Monday right here on Be Well Philly.