Strap on your running shoes, find some open road, and go.
I’m loving the warm weather (when it’s not raining, of course) and am taking full advantage of being outdoors as much as possible these days. No matter where you live, you should be able to find a running trail, track, safe road, or just some open space to run around—because that’s all you’re going to need for this workout.
In light of the interval workout trend, which just got a nice little boost from the New York Times, here’s a challenging interval workout for runners to get you outside and moving. It’s fairly straight forward, I think—sprint/recovery repeats for each interval—but note that between each set, you’ll jog for three minutes to recover. Good luck!
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A high-intensity, 25-minute workout to get your heart pumping.
Get your stopwatch ready! Each round of this week’s workout will feature two exercises, which you’ll alternate between in 30-second intervals, completing each five times before moving on to the next round. So, each round will last for five minutes. Rest for one minute between rounds before moving on. There are five rounds of paired exercises, for a total of 25 minutes of work and five minutes of rest. If you’re short on time or just starting out, you can decrease the time for each exercise or decrease the number of times you go through each round. Good luck!
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Find a bench and you're ready to rock with this week's Be Well Workout.
The good news about this week’s workout is that the main piece of equipment you’ll need is a stable bench or surface you can jump on to safely. A plyo-box would work. Or a step. You could even use a bench in a park, or a marble surround of one of Philly’s many (many!) fountains. You get the picture.
The workout will include circuits of the six exercises below, with a set of 50 mountain climbers in between. (Hello, cardio!) You’ll do 20 reps of each exercise for the first circuit, followed by mountain climbers; then you’ll do a round of 16 of everything, followed by mountain climbers; then 12, eight, and finally four of each exercise, always doing 50 mountain climbers between each round. Each exercise utilizes the bench in some way. Meaning? This is a space saving, quick, kick-butt workout. Good luck!
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Get outside! Take our latest workout of the week with you.
It’s hard to work out inside when it’s gorgeous outside. So here’s a great outdoor run/strength workout that will challenge your endurance, speed and strength. Find a track or running trail, or just stick to your neighborhood, and get ready to run!
Here’s what you’re going to do: Warm up with a jog for 10 minutes. Then, sprint as hard as you can for 30 seconds. Recover by jogging or walking (but make sure you keep moving) for one minute, and repeat four more times (so you’ll complete the patter five times in all). Next, find a space to do a strength circuit, where you’ll do 30-second rounds of eight different exercises. Then, it’s back to the top: Jog for five minutes, then do your five sprint/recovery rounds, repeat your strength circuit, and start again. Try to complete at least four rounds of the whole workout, top to bottom. Good luck!
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You'll feel totally tired—and totally satisfied—at the end of this week's killer workout.
This week’s workout is super straightforward: You are going to do 500 reps of the exercises below. Don’t worry—I won’t make you do 500 in a row. Instead, we’ll break down the challenge into smaller rounds, doing 25 reps of everything for the first round, 15 reps in the second and 10 in the third. I know 500 may sound like a lot, but when you break it down into three separate rounds it’s much more manageable. And, when you’re finished, you’ll feel great knowing you just completed 500 reps—impressive!
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Think you don't have time to work out today? Think again.
Put five minutes on the clock. Ready … Set … Go!
This week you’re going to work in five-minute rounds with three exercises each. You’ll do seven reps of one exercise, five reps of the next, and three reps of the last, then repeat the pattern as many times as you can for five minutes. It may not seem like a lot of reps, but believe me, they add up during those five-minute intervals. So challenge yourself to work as hard as you can for those five minutes, really pushing to complete as many rounds as possible before time’s up. Here are your exercises.
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Take your toning up a notch with our Be Well Workout of the Week.
>> Want more Be Well Philly workouts? Check out the archive.
This week’s workout focuses on your legs, chest and abs. Here’s how it work: You’ll start with a lunge circuit and a relatively light weight. In the first round, you’ll do 15 front lunges, 15 side lunges, and 15 rear lunges on the right, and then 15 of each on the left. Then, move on the the Chest/Abs Circuit, which includes six exercises (below) at 20 reps each. After that, you’ll start round two, going back to the Lunge Circuit, increasing your weight, and doing 12 reps of each exercise. Round two ends with another Chest/Abs Circuit with 20 reps of those exercises. For the final round, you’ll increase your weight again, doing 10 reps of the lunges on the left and right, and finishing with the Chest/Abs Circuit once again. Good luck!
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Get ready for the best 30-minute run ever!
Now that the weather is (finally) getting warmer, you should take advantage of the sunshine and get outside! This week, your challenge is to go for a run. But that’s not all, of course. Get your stopwatch ready, because this isn’t just any run—this is going to be an interval run.
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Because shorts season will be here before you know it!
>> Want more BeWOW workouts? Check out the archive.
Sure, it snowed today (hello, freakish spring snowstorm). But it’ll be shorts weather soon enough, so now’s the time to whip your legs into shape!
This week’s workout focuses specifically on your legs and abs—so get ready for a serious burn. Here’s what you’re going to do: In each set below, you’ll do an abs exercise followed by a legs exercise, performing each for one minute. Repeat these exercises three times each, alternating back and forth and doing a six-minute set total. Then, you’ll run up and down a set of stairs for one minute before moving on to the next set. If you don’t have stairs handy, you could always jump rope, do jumping jacks, or sprint. When you’re done your cardio, move on to the next round. Good luck!
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You can do this killer total-body workout pretty much anywhere. So what are you waiting for?
This week’s workout includes two circuits: a ladder (decreasing reps when you go down, increasing reps when you go up) and a pull-ups/burpees circuit.
Here’s how it’ll work: Start by going down the ladder, performing 50 mountain climbers (left and right is one), then move to 40 squat jumps, 30 crunches, 20 lunge jumps, and 10 push ups. After that, work straight down the pull-ups/burpee circuit. Then go back up the ladder, starting with 10 push-ups, then 20 lunge jumps, then 30 crunches and so on. Complete this entire circuit three times, as fast as you can, for a kick-butt, full-body workout. Good luck!
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