The BeWOW Breakdown: This 30-Minute Workout Will Leave Your Entire Body Sore

It might be fast, but it's definitely not easy.

Emma's very impressive pull-up game.

Emma’s very impressive pull-up game.

This Week’s Workout: The 30-Minute Workout for Time-Crunched Days

The Breakdown:
Total time commitment: 30 minutes
Difficulty (out of five): 4
Soreness factor: Our entire bodies are going to be sore
Overall grade (out of 5): 4 This was a great workout that really worked everything out!

First impressions: 

Well, our reunion at the gym was short-lived. Alon couldn’t make the morning workout, so it was girls versus boys, with Emma and Rebecca working out in the morning and Alon and our other gym buddy, Shaheen, testing it in the evening. We liked knowing how long the workout would be from the get-go and we were excited to test it!

How we felt afterwards: 

So … this was hard! Rebecca kept counting down the reps to get to the next section, only to find that next one was hard, too! All three rounds were, especially because you were doing the reps for 10 minutes non-stop. Rebecca was able to get through the rounds four times each in the three 10-minute sections, plus some more. We ended up sweaty and sore by the end, which is great for a 30-minute workout!

One thing to note: You will need free weights, a bar (or pull-up machine), and a bench. Isn’t always easy to find all of these in one area of a gym and if you’re doing the workout with a friend, you will run into issues with using the same things. Emma and Rebecca just started on different sections, but Alon and Shaheen did the workout at the same time and ran into issues with sharing equipment. Just a consideration!

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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