The BeWOW Breakdown: A 30-Minute Workout That Runners Will Appreciate

This quick workout zones in on your glutes and hips — areas worth strengthening if you're a runner.

This Week’s Workout: The Muscle-Burning 12-Rep Challenge

The Breakdown
Total time commitment: 30-35 minutes
Difficulty (out of five): 4
Soreness Factor: We know our glutes and hips will be sore tomorrow!
Overall Grade (out of five): 4

First Impressions:
We read Audie’s note that the reps were going to get harder as we moved up the ladder and knew that had to be the case. We, of course, prefer when the ladder goes down in reps, but this was going to be a good physical and mental challenge to have to increase the reps with each round.

How we felt afterwards:
This was no joke of a workout! It was quick, taking our group only 30 minutes from start to finish, but we were sweaty and tired by the end. You feel accomplished as you go through each round, but as Alon pointed out, when we were about to start the round with 10 reps, we weren’t even halfway through the total repetitions (yay math!). This workout really challenged our balance (Rebecca’s the most because, you know, the clumsiness factor), but we know that these moves are really key for our glutes and hips. We’ll feel this tomorrow, but know that we (and our running) will be better for it!

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 19x marathoner and 17x 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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