The BeWOW Breakdown: You Can Do This 770-Rep Workout at Home

This Week’s Workout: The 10-Round Challenge for a Full-Body Workout

The Breakdown

Total time commitment: 40 to 50 minutes
Difficulty (out of five): 3
Soreness factor: There will be some soreness, but you should be able to walk
Overall grade (out of 5): 3.5. This was a good workout since the moves were so simple, but it can get a touch repetitive.

First impressions

It was a girls-only workout yet again! Poor Alon was sick, so Emma and Rebecca handled it on their own. Alon had pointed out via Facebook Messenger that the workout totaled 110 reps for each move. 110 times seven moves equals 770 reps total. Yikes! Rebecca was a touch nervous, but figured she’d have to learn the hard way about it.

How we felt afterwards: 

This workout wasn’t nearly as hard as Rebecca thought it would be. It helped that the reps start high and with each round, they get lower. It meant the rounds got faster and faster, but it still took us 40 minutes to get through it all. It was great that only weights were needed, though, so this was an easy workout to do at home if needed. We were a touch sore the next day, but after 770 reps, who wouldn’t be?

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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