The BeWOW Breakdown: Get Ready to Jump — A LOT

Alon, doing this week's track workout on the beaches of Honolulu, because he's wild like that.

Alon, doing this week’s track workout on the beaches of Honolulu, because he’s wild like that.

This Week’s Workout: The Ultimate 30-Minute Track Workout

The Breakdown
Total time commitment: 30 minutes
Difficulty (out of five): 3.5
Soreness factor: The jumping around will make us a bit sore, but we shouldn’t be dead.
Overall grade (out of 5): 4. This workout was fun, but it required a lot of jumping moves. A lot of these moves are good for runners, but the jumping had us tired!

Initial Impressions: 

When we saw the workout, it reminded us of a workout we did in October. We loved that one, so we were eager to try this out. It was also exciting since Alon was in Hawaii and this workout only required space to run and do the bodyweight workouts. 

How we felt afterward: 

Alon had the tough life of doing the workout on the beaches in Honolulu (I know, Rebecca is still angry/jealous/sad). Rebecca had to do the workout on a wet Franklin Field track, but hey, it’s almost like paradise, no? We both ended up getting in over four rounds of the circuit through the workout, which meant we got in a good mix of leg work, with a touch of arms thrown in with the push-ups. It was a very leg- and core-heavy workout with the squats, burpees, and sprinters, so the push-ups were a welcome change. This is a great workout if you don’t have any weights, but want to get in a short and tough workout.

About our testers: 

Rebecca Barber is the founder of the Rocky 50K Fat Ass Run, a just-for-fun 50K run that follows Rocky Balboa’s footsteps in Rocky II. She’s a 16x marathoner and 14x ultra marathoner, having started running when she was a kid. She’s an active volunteer with Back on My Feet Philadelphia, where she works to help the homeless community use running as a means to better their lives and find stable employment and housing. When not running all the miles, she is the social media coordinator for The Wharton School.

Alon Abramson is the founder of the West Philly Runners, the creator of – a web resource for running in Philadelphia – and the organizer of a number of running events in Philly, including the annual 26×1 Mile Team Marathon Relay, Beat the Bus, and Beat the Commute. Running since high school, Alon is an on-again, off-again runner with ebbs and flows to his mileage and commitment. More recently however, he’s taken a new approach to training, emphasizing cross-training and speed work as much as building up mileage and this has dramatically improved his running performance. When he’s not organizing and running, Alon works as a research project manager at Penn’s Institute for Urban Research, studying energy efficiency best practices. He’s on a number of non-profit boards and works on his whole-home retrofit project whenever there’s free time.

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