BeWOW Six-Week Challenge: Week 6

You have arrived at the final week—congratulations! Now’s the time when you get to see all of your hard work pay off.

As you go through “The Challenge” workout—yup, the same workout you did in Week 1—record how long it takes you to run your mile, how long you can hold your plank, and how many reps you complete in one minute. Then, compare how you did with your results from Week 1. This is the workout that really counts!

When you’re finished, give yourself a big ol’ pat on the back. You deserve some serious kudos for sticking with the challenge from start to finish. Be sure to tell us how you made out by leaving a comment on this post, or tweeting your results @bewellphilly using the hashtag #BeWOWChallenge. And if you’re looking for more workout ideas to keep your momentum going, check out all our BeWOW workouts here.

Congrats again! You should feel proud.

BeWOW Six-Week Challenge: Week Six

The Workout:

Cardio: 1 mile run (record your time!)

Plank test: Hold a plank for as long as you possibly can. Record your time.

Strength and conditioning: Keeping good form, do each of the following exercises for one minute and record how many reps you can do. Rest for no more than 30 seconds between each. Click the links below for video how-tos.


Alternating lunges
Toe-touch crunches
Rows (using a band, weights, machine, or TRX)
Hamstring curls on physioball
Overhead press
Ski jumpers (left and right is one)
Tricep dips

The More-or-Less Nutrition Challenge:

Eat LESS white flour.

For the final week of your challenge, try to limit the amount of refined white flour that you eat. You’ll find that since you have taken out a lot of processed foods, added more fruits and veggies to your diet, and are eating less sugar, that you may, by default, be eating less white flour, which is great! You’ll find white flour in things like, well, flour, but also pasta, pretzels, bread, bagels, English muffins, baked goods, wraps, etc. Try to avoid the white flour this week, and go for an alternate such as whole-wheat flour. Even better, try some new grains like quinoa, wheatberries or faro. Here are some good recipe ideas to get you started.