The BeWOW Breakdown: This Bench Workout Will Make You Feel Strong — But Not Dead


This Week’s Workout: Your New Go-To Bench Workout

The Breakdown

Total time commitment: 25-30 minutes
Difficulty (out of five): 3
Soreness factor: It was a quick and short workout; we won’t be sore tomorrow.
Overall grade (out of 5): 3.5

First impressions: 

Alon was in Boston, so Rebecca and Emma had a girls-only workout again! We saw the box jumps and up-and-overs, which had us a touch nervous. Rebecca was especially nervous with her penchant for being very clumsy. We were excited to see the reps go down in the workout, though!

How we felt afterwards: 

This workout was short and sweet, taking us only 30 minutes! It was a nice mix of tougher cardio (box jumps and the like), with some low-impact moves thrown in. 20 up-and-overs on each side are NO joke, that’s for sure! Certain moves were back-to-back to hit the same muscles (plank rows followed by dips), but we were able to push through it for a workout that left us feeling stronger, but definitely not dead by the end.

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.

Like what you’re reading? Stay in touch with Be Well Philly — here’s how: