The BeWOW Breakdown: A Tough (But Not Terrible) 30-Minute Workout 

This Week’s Workout: A Box (or Bench!) Workout Guaranteed to Make Your Muscles Burn

The Breakdown
Total time commitment: 30 minutes
Difficulty (out of five): 3.5
Soreness Factor: Our shoulders will have some soreness, but it won’t be horrible.
Overall Grade (out of five): 4. This workout has some tough moves, but it’s quick, which makes it better.

First Impressions:
When we got this workout, we knew it looked familiar. We are fairly sure we have done this one before, but we didn’t do a write-up of it. If it’s not reviewed, it didn’t happen, right?! We remember this workout being tough the first time, but would it be the second time?

How We Felt Afterwards:
Spoiler alert: yes, it was tough the second time around. This workout has you doing more static movements like the plank row, then you jump to things like the plank jacks on the bench. Your heart rate will have moments to spike, then will be able to rest a bit while you do less cardio-focused moves. This workout was a bit hard on some of our wrists, but overall, it was a quick and tough workout.

»» 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 RunPhil.ly – 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. 

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