The BeWOW Breakdown: A 35-Minute Workout for Your Holiday Weekend

Sounds like our kind of workout — especially on a holiday weekend!

This Week’s Workout: The 12-Sprint Workout Challenge

The Breakdown

Total time commitment: 35 minutes
Difficulty (out of five): 3
Soreness Factor: Not too sore, which makes up for last week’s killer one
Overall Grade (out of five): 4

First impressions:
We were still scarred after last week’s workout, which kept most of us sore for nearly an entire week! Emma was off to her native land of Canada, but our workout buddy Shaheen was back at the gym with us to make up for Emma’s absence. We had to find a place where we could do the workout as we needed space, weights, and a treadmill.

How we felt afterwards:
This workout went by in a flash! The first part of the workout went by quickly, but we definitely felt a lot of it in our shoulders. We liked getting some sprinting in, but it definitely took some time to get the treadmills up to sprinting pace, then back down to a recovery walking pace. Overall, this was a great workout that didn’t make us too sore, but we got in a good sweat!

»» Ready to sweat through this week’s workout? You can find it here

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 withBack 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

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