Sunday, March 31, 2013

BWF Workout of the Day (Monday, April 1, 2013)

Welcome to April as my trainer friend, Kenny Grant would say! I hope everyone had a great Easter or Passover (Pesach). This month's fitness challenge has begun and we are rolling out the workouts to get you ready to ace the final. Our workouts will consist of two circuits,  and will get progressively more challenging each week to help you achieve your fitness goals.

Start with a brief 5-10 minute warmup, and then let's rock and roll!

For circuit number one, complete the following exercises:
  1. 15 reps. pushups on medicine ball
  2. 10 reps. pullups
  3. 15 reps. (each side) ball chops
  4. 15 reps. (each side) lateral lunges
Complete four rounds of the circuit above, and then move on to circuit number two, which is:
  1. 15 reps. chest press
  2. 15 reps. bent over rows
  3. 15 reps. (each side) oblique mountain climbers
  4. 15 reps. squat thrusts / burpees
Complete this circuit four time, before moving on to the cardio portion of today's workout. For April, we will be eschewing a great deal of traditional cardio. Today, for our cardio, we are doing two sets of 50 reps of hip swings.

BWF April Fitness Challenge

April is upon us, and with it, there arises another opportunity to take your fitness to new heights. It's time for you to spring into action and take our April Fitness Challenge. Perform better! Feel better! Look better!!

April's challenge is going to be awesome, and by following the workouts you will get even stronger, leaner, and fitter.

Without further ado, here are the challenges for April:

  1. pushup test- complete as many as you can without stopping.
  2. squat test- do as much weight as you can for 8 reps.
  3. standing broad jump- without a running start, jump as far as you can off both feet
  4. kettlebell snatch test- complete as many reps as possible in 5 minutes. (Men up to 132 pounds, use a 20kg kettle bell, over 132 lbs. use 24kg. Women up to 123.5 lbs., use 12 kg. kettle bell, 16kg for those over 123.5lbs.) 

Friday, March 29, 2013

BWF March Challenge : Leaderboard

Today is the last day of our March Challenge! Keep up the great work, get your last workouts in and try to get on the leader board. Here are the leaders so far:

Nick Taylors
1. 5:44 Kathleen M. (of Hands on a Hardbody)
2. 8:01 Maxi W.
3. 9:13 Bob W.

1000 Meter Row
1. 3:42 Frank M.
2. 3:44 Maxi W.
3. 5:30 Kathleen M.

5K Run

1. 19:27 Frank M.
2. 19:50 Jason B.

Monday, March 25, 2013

BWF March Fitness Challenge

Happy Monday! We are beginning testing today, and continuing through Sunday, for our March Fitness Challenge, so there is no workout of the day for this week. 

Here are the three tests:

1. 1000 meter row (as fast as you can)
2. 5K (3.1 mile run) (as fast as you can)
3. Nick Taylors (as fast as you can). Superset squat press with pullups for 3 sets. The first set is 20 reps each, the second 15 reps each, and the third is for 10 reps. (Men: use 100lbs for the squat press. Women: use 50lbs for the squat press and do assisted pull ups with 50% of your body weight.)

Good luck and email me your results at and I will publish the top scores on our leaderboard. Have a great workout!

For those celebrating Pesach (Passover), have an awesome seder tonight and Chag Kasher V'Sameach!

Comments? Questions? 

Friday, March 22, 2013

BWF Workout of the Day (Friday, March 22, 2013)

Welcome to Friday and the workout of the day! Testing for the March Fitness Challenge begins Monday, so let's finish the week strong!

For the first circuit, do the following exercises:

  1. 10 reps. chest flys
  2. 10 reps. reverse flys
  3. 10 reps. spiderman pushups
  4. 10 reps. pullups
  5. 10 reps. hanging knee raises
Complete the above circuit four times, then move on to the next circuit.

The exercises for circuit number two are:
  1. 10 reps. reverse crunches
  2. 2 reps. helicopter pushups (1 circle clockwise, then 1 counterclockwise)
  3. 10 reps. ball slams
Complete this circuit four times as well. Now, do 30 minutes of cardio (e.g. run, bike, swim) at a medium intensity. Good luck and enjoy the workout and your weekend!

Comments? Questions?

Thursday, March 21, 2013

HIIT Your Way to a Leaner Body

High Intensity Interval Training, or (HIIT) for short, has become all the rage for people looking to spice up their dull cardio routines and get leaner than they have ever been before.

HIIT is a training protocol that involves periods of maximum effort followed by active rest. For example, you could sprint as fast as you can for 60 seconds, followed by walking for 60 seconds, then repeat. Such a workout could be completed in 30 minutes or less.

Advocates of HIIT, such as the good people at Simply Shredded, argue that HIIT, as opposed to steady state cardio, is a better way to burn calories and reduce body fat. They highlight some of the research that has led them to this conclusion:

"One of the earliest studies, done by researchers at Laval University (Ste-Foy, Quebec, Canada), kept it basic, using two groups in a months-long experiment. One group followed a 15-week program using HIIT while the other performed only steady-state cardio for 20 weeks. Proponents of steady-state training were pleased to hear that those subjects burned 15,000 calories more than their HIIT counterparts. Those who followed the HIIT program, however, lost significantly more body fat. A 2001 study from East Tennessee State University (Johnson City) demonstrated similar findings with subjects who followed an eight-week HIIT program. Again, HIIT proved to be the better fat-burner–subjects dropped 2% body fat over the course of the experiment. Meanwhile, those who plodded through the eight weeks on a steady-state program lost no body fat."

Another advantage of HIIT, according to Jerry Yuhara, CPT, PES of Breakthrough Personal Training in Palo Alto, CA is that there is more of an anabolic, or building, effect on cells. With HIIT, there is a bigger increase in testosterone and growth hormone than in steady state cardio. These anabolic hormones promote fat loss and muscle gain, which results in the leaner look we are seeking when we do cardio.

Below is an example of a HIIT routine, created by Simply Shredded. If you are a beginner, you can modify the time, doing 30 seconds for each sprint. Try this at least 3x a week and "fine tune your fat fighting machine.

Sample Program
Intensity        Time
Warmup        2-3 min.
Walk             1 min.
Sprint            1 min.
Repeat walk/sprint cycle 12 times.

Cool-down    2-3 min.
TOTAL: 28-30 minutes 

Credit: Mehdi Hadim
Despite this and other research showing the benefits of HIIT over steady state cardio, everyone is not sold on it as a superior method of fat loss. Belgium trainer Mehdi Hadim, (pictured left) "The New Muscles from Brussels", points out that in 30 minutes of HIIT, he burns 324 calories vs. 481 calories during 45 minutes of steady state cardio.

Since weight loss is a simple mathematical formula--burn more calories, lose more weight--steady state cardio proves superior in this aspect. While there is no disputing this simple fact, there is a bigger picture to consider.

Sustained aerobic activity leads to an increase in the hormone cortisol, a catabolic agent that can wreak havoc on your body. Excessive cortisol breaks down muscle tissue and slows down your metabolism as a result of this muscle loss. Your weight loss comes at a steep price.

This destructive nature of steady state cardio is why weight training is superior to cardiovascular training for fat loss. This is despite the fact that you burn more calories in one hour of cardiovascular training than you do in one hour of weight training.

Losing fat and building lean muscle tissue are about altering your body composition via strength training and HIIT. Are there exceptions? Of course there are. However, in general, HIIT is the way to go to get the leaner body you want and deserve.

What are you waiting for?

Comments? Questions? 

Wednesday, March 20, 2013

BWF Workout of the Day (Wednesday, March 20, 2013)

There's only one more week until we start testing for our March Challenge, so keep up the good work! Let's kick this awesome Wednesday workout off with a dynamic warmup, then complete the following two circuits:

For the first circuit, complete the following exercises:

  1. 15 reps. inchworms
  2. 15 reps. good mornings
  3. 10 reps. pushup into side plank
  4. 15 reps. moving plank
  5. 15 reps. power cleans
Complete the above circuit three times, with less than 60 seconds rest after each round. Then move on to circuit number two.
  1. 15 reps. lateral lunges
  2. 15 reps. deadlifts
  3. 15 reps. squats
  4. 15 reps. squat thrust (burpees)
Complete the second circuit three times, resting less than 2 minutes at the end of each round. Then, move on to the cardio portion of today's workout. 

For today's cardio, we are doing 30 minutes of high intensity interval training (HIIT). Alternate between 15 seconds of work and 15 seconds of active rest, until the 30 minutes is complete. Enjoy!

Special thanks to Kathleen Monteleone (star of Broadway's Hands on a Hardbody), Laura Fisher, and Ashley Castle for demonstrating today's exercises.

Comments? Questions?

Monday, March 18, 2013

BWF Workout of the Day (Monday, March 18, 2013)

I hope that you all had a great weekend, and are excited to start your week off with a great workout. Let's rock and roll! Enjoy the workout!

First things first, we have to get warmed up to reduce the risk of injury and prepare for the work that we are going to do. Try this warmup and let the fun begin!

Without further ado, here is the first circuit:
  1. 20 reps. chest press
  2. 20 reps. bent over row
  3. 20 reps. pullovers
  4. 20 reps. lat. pulldown
  5. 20 reps. push press
Complete four rounds of the above circuit, resting less than 60 seconds at the end of each round.

For circuit number two, complete the following:
  1. 15 reps. ab ball rollouts 
  2. 15 reps. V-Ups
  3. 15 reps. Turkish get ups
Complete three rounds of the second circuit, resting no more than 90 seconds after each round. After completing both circuits, do 20-30 minutes of cardio at a medium intensity. Congrats on a job well done!

Comments? Questions?

Friday, March 15, 2013

BWF Workout of the Day (Friday, March 15, 2013)

It's finally Friday! It's time for the weekend and the workout of the day. I hope everyone had a great pi day yesterday. Now, let's go to work. 

Here is the first circuit:
  1. 8 reps. chops
  2. 8 reps. chest press
  3. 8 reps. Kobe pushups
  4. 8 reps. (each side) Bulgarian split squat
  5. 8 reps. (each side) row into side plank
Complete the circuit above four times, with as heavy a weight as you can safely do, resting for 1-2 minutes after each circuit as needed. 

For the second circuit complete the following:
  1. 10 reps. squats
  2. 10 reps. box jumps 
Complete this circuit three times, resting up to three minutes after each round as needed. For today's cardio, we are going to do some HIIT, high intensity interval training, for a total of 20 minutes. 

Go as hard as you can for 40 seconds, followed by a 20 second active recovery in which you are running or pedaling at about half speed. Repeat for 20 minutes, then finish with a five minute cool down. 

Enjoy your workout and have a great weekend!

Comments? Questions?

Wednesday, March 13, 2013

BWF Workout of the Day (Wednesday, March 13, 2013)

Welcome to Wednesday and the workout of the day!

Let's spring into the workout and get your soft tissues (e.g. muscles, tendons, ligaments) warmed up. Try this warmup or some Animal Flow exercises, such as underswitchcrab stretchscorpion, or kick through

Here is circuit number one:
  1. 12 reps. knee across
  2. 12 reps. lat. pulldowns
  3. 12 reps. shoulder press
  4. 12 reps. lateral lunges
  5. 12 reps. ice skaters
Complete this circuit five times, resting 30-90 seconds at the end of each circuit. 

For circuit number two, do the following:
  1. 25 reps. squat thrusts
Do four sets of squat thrusts, resting 30 seconds after each set. After you have completed both circuits,   do 30 minutes of cardio at a medium intensity. You should be able to talk, but not read a newspaper. Good luck with today's workout!

Comments? Questions?

Monday, March 11, 2013

BWF Workout of the Day (Monday, March 11, 2013)

It's Monday and time to start the week off right with the BWF Workout of the Day! Grab some weights and bring your A game! It's time to rock and roll!

First things first, we have to get warmed up. Try this warmup or some Animal Flow exercises, such as underswitch, crab stretch, scorpion, or kick through

For the first circuit, do the following:
  1. 20 reps. dumbbell rows
  2. 20 reps. dumbbell pullovers
  3. 10 reps. (each side) unilateral squat jump
  4. 20 reps. squat to upright row
  5. 20 reps. ab ball rollouts
Complete the above circuit three times, with 60 seconds rest at the end of each round. 

For the second circuit, do the following:
  1. DT circuit (5 reps each of deadlifts, power cleans, and push press as quickly as possible)
Complete this circuit 4 times, resting 60-90 seconds after each round. Good luck and happy Monday!!

Special thanks to Broadway star, Kathleen Monteleone (Hands on a Hardbody), Equinox's Herman Soto, and Ashley Castle for demonstrating the exercises.

Comments? Questions? 

Friday, March 8, 2013

BWF Workout of the Day (Friday)

It's finally Friday: time for the start of the weekend and the start of the workout of the day.

As always, start each session with a proper warmup. For some ideas on how to do a proper warmup, check out our article "Dynamic Ways to Start Your Workout"

Here are the exercises for the first circuit:

  1. 10 reps. pushup into side plank
  2. 10 reps. unilateral deadlift
  3. 10 reps. lateral lunge
  4. 10 reps. lat. pulldown
  5. 10 reps. moving plank
Complete the above circuit four times, resting only 30-90 seconds between rounds.

For the second circuit, complete the following:
  1. 10 reps. good mornings
  2. 10 reps. kobe pushups
  3. 10 reps. (each side) V-ups
  4. 10 reps. (each side) turkish get ups
  5. 20 reps. kettlebell hip swings
Complete the above circuit three times, resting 60-90 seconds between rounds.

After completing both circuits, do 20 minutes of cardio at a medium to high intensity. Do 60 seconds as fast as you can, then do 60 seconds at a medium intensity. Repeat 10 times, then do a 5 minute cool down. 


Comments? Questions? 

Thursday, March 7, 2013

BWF Workout of the Day (Wednesday)

Welcome to Wednesday and the Workout of the Day. Enjoy and good luck!

Without further delay, here is Wednesday's Workout, reposted for those who missed it. (Click on the highlighted exercise names for video demonstration):

Animal Flow: underswitch, crab stretch, scorpion, kickthrough
  1. 12 reps. dead lifts 
  2. 12 reps. power clean
  3. 12 reps. push press
  4. 12 reps. ab. ball rollouts

Do the above circuit three times, resting for 60 seconds or less at the end of each circuit.

  1. 12 reps. ball chops
  2. 12 reps. dumbbell squats
  3. 12 reps. db. ch. press
  4. 12 reps. pullups
  5. 12 reps. oblique mountain climbers

Complete the above circuit three time, also resting for 60 seconds or less at the end of each circuit.

After completing both circuits, do 15 minutes of cardio at high intensity intervals. Do 40 seconds as fast as you can, then 20 seconds at low intensity for quick recovery.

Have fun!

Comments? Questions?

Monday, March 4, 2013

Bob Wells Fitness Challenge : March

Congratulations to all who took our February Fitness Challenge and pushed themselves to greater heights! Let’s take it up another notch with our March Challenge.

Here are the tests for March:

  1. 1000 meter row 
  2. 5K run (3.1 miles)
  3. Nick Taylors (superset of squat press with pull-ups, for 3 sets for time. The first set is 20 reps, second set is 15 reps, and third set is 10 reps.)

Each of the above tests is meant to be done as quickly as possible. Check out our "Workout of the Day" section for workouts to get you leaner, stronger, and ready to ace the March Challenge. Good luck!

Comments? Questions?