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Flexibility And Mobility, Sports Medicine for Women, Stretching Workouts for Women, Training Tips for Women, Workouts for Women
5 Must-Try Stretches for Women
Read More: 5 Must-Try Stretches for WomenImprove blood flow, increase range of motion and relieve stress in less than five minutes with this five-part stretch. How many of you out there skip your warm-up? Now that everyone in North America has raised their hands, let’s talk time-turkey: This stretch hits almost every muscle in your body and takes less than five…
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Exercises by Bodypart for Women, Training Tips for Women, Triceps Exercises, Triceps Exercises for WomenThe Skullcrusher
Read More: The SkullcrusherSkullcrushers, aka lying triceps extensions, are a fabulous triceps-shaping move. Here are some tips on form and function. Though it has an intimidating name, a skullcrusher is one of the best isolation moves around to work your triceps through their full range of motion against gravity, specifically targeting the long and medial heads of your…
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7 Things No One Tells You About Exercising
Read More: 7 Things No One Tells You About ExercisingWhether you’re brand new to exercise or are returning after a long hiatus, there are a few things you should know before jumping in. Every elite athlete, whether a runner, cyclist, swimmer or gymnast, was once a beginner at her sport. Just like you, she started at ground zero, learning the bare basics, stumbling along…
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Arm Workouts for Women, Chest Exercises for Women, Chest Workouts for Women, Exercises by Bodypart for Women, Training Tips for Women, Workouts for WomenForm and Function Pec Workout
Read More: Form and Function Pec WorkoutThese two upper body moves create a defined chest with real push-up power. No, training your chest won’t create cleavage or take you up a cup size as some workout programs would have you believe. But training your pectoralis major to be strong and shapely can define your collarbone area and add dimension to your…
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Exercises by Bodypart for Women, Leg Exercises for Women, Leg Workouts for Women, Training Tips for Women, Workouts for Women
4 Squat-Jump Variations for Lower-Body Power
Read More: 4 Squat-Jump Variations for Lower-Body PowerDial up your vertical power and enhance your metabolic capacity with these four squat-jump variations. Very little compares to the squat jump for developing lower-body power, and whether your goal is to destroy your quads, spike your heart rate or increase your vertical hops, this move is the gold standard. Use these four moves to…
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Get Fit Fighting
Read More: Get Fit FightingTry this do-anywhere martial arts–inspired workout that melts fat — and boosts confidence. Even if you aren’t ready to sign up at your local martial arts studio, performing martial arts–inspired moves can still result in some pretty hefty body benefits. You’ll not only lose fat, you’ll improve your body awareness, coordination and agility. Plus, you’ll…
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Sizzle Your Shoulders
Read More: Sizzle Your ShouldersYawning through your shoulder workouts? Not anymore! Put the “fun” back into “functional” with these fresh delts moves. Believe it or not, you have a lot in common with the Greek deity Atlas: just like this mythical character, it sometimes feels as though you have the world on your shoulders. From the mental woes that…
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Heidi Powell’s Build-a-Booty Workout
Read More: Heidi Powell’s Build-a-Booty WorkoutCreate a figure and give your booty that heart shape you’ve always wanted with this band-focused workout. Heidi Powell literally created something out of nothing when it comes to her glutes, a transformation that she herself describes as “mind-blowing.” This workout represents a compilation of her fave moves that helped her booty achieve enviable status.…
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Arm Workouts for Women, Exercises by Bodypart for Women, Shoulder Exercises for Women, Training Tips for Women, Workouts for Women
4 Effective Shoulder Press Variations
Read More: 4 Effective Shoulder Press VariationsConstruct some serious strength with these four variations of the shoulder press. For upper-body strength and athletic power, few moves rival the overhead press. From a functional standpoint, pressing weight overhead requires stability from floor to core while still requiring adequate shoulder movement in all directions. Overhead presses are also a staple for building the shapely curves of the anterior and medial deltoids,…
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5 Steps to a Better Workout
Read More: 5 Steps to a Better WorkoutFitness model and IFBB Figure pro Felicia Romero offers her best tips to get the most out of every sweat session. One look at her and it’s obvious — Felicia Romero knows fitness. A decorated competitor with three top-five finishes at the Figure International and five pro Figure titles overall, Romero has used that success…
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Stretching, Stretching Workouts for Women, Training Tips for Women, Workouts for Women, Yoga for Women5 Stretches to Help You Sleep Better
Read More: 5 Stretches to Help You Sleep BetterEase muscle tension and relax your mind before bed with these pajama-friendly stretches. Ever make the effort to get to bed at a decent hour only to experience a war of attrition with the clock on your nightstand? Its numbers silently tick away while you attempt to quell jumpy legs and a racing mind that…
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Slaying PMS Symptoms
Read More: Slaying PMS SymptomsTry this routine to kick butt during that time of the month. Shark week. Surfing the crimson wave. A visit from Aunt Flo. Riding the cotton pony. No matter how many cute euphemisms we assign to our menstrual cycle, it doesn’t take away the bloating, cramps, fatigue or heightened emotions. Learn how to combat period…
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Six Tips for Exercising Effectively While Pregnant
Read More: Six Tips for Exercising Effectively While PregnantFollow these simple safety guidelines to reap the benefits of exercising while pregnant. Becoming a mom was the best thing that ever happened to me, but it didn’t come without a cost. My body changed. My hormones went crazy. And some of the changes were permanent. Lisa Maximus while pregnant. The entire time I was…
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The Best Songs Based on Your Fitness Goals
Read More: The Best Songs Based on Your Fitness GoalsPairing your workout with the right music means results. Music can make or break a workout — in more ways than one. “The judicious use of music can bring about measurable and meaningful benefits to human performance, particularly when the beat is synced with work rate,” says Costas Karageorghis, Ph.D., professor at Brunel University London.…
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5 Ways to Keep Your Workout Intensity High at Home
Read More: 5 Ways to Keep Your Workout Intensity High at HomeHarness the energy of your gym or favorite group workout with these five strategies. Working out at home isn’t always easy despite its convenience. Many people are motivated by the energy of a group class or the in-person presence of a killer coach. You could be tight on space or lacking familiar equipment. Maybe you…
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The Link Between Exercise and Immunity
Read More: The Link Between Exercise and ImmunityGood news for fitness fanatics: Research finds that the harder you exercise, the more immune cells are released in the body. It was previously believed that hard exercise has a negative impact on your immune system. Because there are fewer immune cells in your bloodstream after training, this led researchers to believe that the strain…
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Healthy Eating for Women, Life, Nutrition for Women, Training Advice for Women, Training Tips for Women, Women’s Health12 Tips for Better Fitness and Health
Read More: 12 Tips for Better Fitness and HealthWhen it comes to improving your fitness, nutrition and health, we’ve chosen a dozen of the simplest ways to eat better, perform better and boost your entire well-being. Going to the Gym Without Eating First? Here’s a new incentive: Eat protein before you go and you can peel off 15 pounds a year. A study…
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Exercises by Bodypart for Women, Leg Exercises for Women, Leg Workouts for Women, Training Tips for Women, Workouts for Women
Track Workout: Build Stronger Legs
Read More: Track Workout: Build Stronger LegsBuild powerful quads with this outdoor circuit. Fall is coming. Days are getting shorter and nights are cooling down. Thankfully, fall is genuinely one of my favorite seasons to get outside and exercise. It’s beautiful here in New England. The air is crisp and exercise outdoors is almost effortless. One of my favorite ways to build strong…
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Injury Prevention, Sports Medicine for Women, Total Body Workouts, Total-Body Workouts for Women, Training Tips for Women, Workouts for WomenHow to Injury-Proof Your Workouts
Read More: How to Injury-Proof Your WorkoutsPrevent injury from head to toe with these trouble-spot targeting moves. It’s ironic: Strength training can help prevent numerous muscle and joint injuries, yet many people still get hurt in the gym. The good news is that old injuries can be protected and new ones prevented by just slightly altering the way you work out.…
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How to Do Lizard Pose
Read More: How to Do Lizard PoseThe weak link for many trainers is their hips. Incorporating lizard pose into your post-workout stretching is a great way to open the hip flexors and hamstrings for better flexibility and mobility. Your hips are likely among the least flexible portions of your body, yet hip flexibility actually improves your overall training ability, training form,…
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Back Workouts, Back Workouts for Women, Training Techniques for Women, Training Tips for Women, Workouts for WomenSuper Gains With Supersets
Read More: Super Gains With SupersetsHere’s a quick and dirty way to train your flip side. Second only to legs, your back probably takes the most out of you when it comes to training. But unfortunately, you don’t always have tons of time to dedicate to working this massive muscle group. In those instances, a superset workout are your best…
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Total-Body Workouts for Women, Training Technique, Training Techniques for Women, Training Tips for Women, Workouts for WomenGet Even Stronger
Read More: Get Even StrongerCrank up your metabolic conditioning by adding these two CrossFit-adapted tweaks into your workouts and bump up your intensity and volume. Three sets of 10. Four sets of 12. Repeat that 20 times and call it a day. Weight training has been structured this way for decades. Written down on a sheet or committed to…
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How to Add Resistance Bands to Your Workouts
Read More: How to Add Resistance Bands to Your WorkoutsAdding bands to traditional lifts can breathe new life into old exercises and take your workout intensity to a new level. Unlike other flavor-of-the-month fitness trends, resistance bands — specifically superbands — seem even more valuable today than they did a decade ago. From mobility exercises to dynamic warm-ups to band-only exercises, the versatility of…
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10K a Day Is Not Enough to Prevent Weight Gain
Read More: 10K a Day Is Not Enough to Prevent Weight GainResearchers reject the popular notion that 10,000 steps a day is enough to prevent weight gain. For years, experts have been recommending getting in 10,000 steps per day in order to lose weight and improve your health and reduce metabolic conditions. However, it appears that this number alone is not enough to prevent weight gain. …
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Ab Exercises for Women, Ab Workouts for Women, Abs Workouts, Exercises by Bodypart for Women, Training Tips for Women, Workouts for Women3 Crunch-Free Core Exercises
Read More: 3 Crunch-Free Core ExercisesTry these moves to whittle your waist and enhance crucial strength. Many abdominal workouts focus exclusively on your six-pack, but in truth, your core is 360 degrees of muscle, tendon and ligament encircling your middle. When we talk about the core, we’re referring to your abs, your hips and your lower back — foundational elements…
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Boost Your Performance With Intuitive Training
Read More: Boost Your Performance With Intuitive TrainingA woman’s intuition is rarely wrong — in training as well as in life! Discover how to tune in to your body and fine-tune your results. The quip that failing to plan is planning to fail most certainly holds true with training, and if you continually go to the gym without a clue as to what you’re working…
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No More Boring Cardio!
Read More: No More Boring Cardio!Add variety to your training with these dynamic, no-equipment cardio moves. As you sluggishly pull yourself toward the treadmill for your umpteenth run this month, the thought hits you: there must be a better way. And there is: dynamic, equipment-free moves like the ones in this four-exercise routine are an excellent way to add variety…
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The Skinny on Getting Lean
Read More: The Skinny on Getting LeanThese nine simple nutrition and training tips could make or break your body-composition goals. As you probably know, there’s a vast difference between losing weight and losing body fat — aka getting lean — and even a “skinny” person can be overfat. Keeping your body fat in check obviously means you can rock a bikini,…
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Three Moves For Sexy Shoulders
Read More: Three Moves For Sexy ShouldersWant delts that stand out? These three moves hit your shoulders from all angles to build and shape. The shoulders are made up of three deltoid muscles: the front, sides and back, and since these muscles are responsible for movement of the arms in three different directions, we have to use a variety of exercise…
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The Truth About Rest Days
Read More: The Truth About Rest DaysIt’s time to take a day off — here’s why you need rest days in your training routine. Hey, you. The one who’s training daily. Yes, you. It’s time to take a day off. Seriously. Why? During a workout, you’re busy tearing muscle fibers down. And during periods of rest, your body repairs and grows.…
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5 Yoga Poses That Can Reduce Stress
Read More: 5 Yoga Poses That Can Reduce StressIs life leaving you feeling frazzled? Here are five yoga poses to help reduce stress. If you’ve experienced more than a little stress from work, family or well, life, then try these five yoga poses to clear your head and unwind your body. Extended Puppy Pose When to do it: You’ve been driving or sitting…
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Hardcore HIIT Ladder Workout
Read More: Hardcore HIIT Ladder WorkoutTry this unique ladder-training workout to get leaner and stronger. Feeling as if you’ve been indulging a bit much? Not feeling too lean? If the button on your jeans is stamping a permanent symbol into your belly, it’s time to start climbing the ladder. Ladder training is a form of high-intensity interval training and typically…
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Tri It Out
Read More: Tri It OutCandice Keene shares her secret to terrific triceps. No one is hungrier for a title than the perpetual runner-up — but this is not the case for Candice Keene. Since turning pro in 2008 (after only competing in one show!), Keene has placed top five in 25 of her 29 shows thus far, and she…
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Tabata-Inspired Strength Workout
Read More: Tabata-Inspired Strength WorkoutWork those muscles in four minutes flat. No kidding! You know Tabata as a form of high-intensity training that involves 20 seconds of work followed by 10 seconds of rest. And while the original Tabata research involved extreme cardiovascular exercise — exercise so tough that it would be hard for even the most diehard fitness…
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Injury Prevention, Sports Medicine for Women, Stretching, Stretching Workouts for Women, Training Advice for Women, Training Tips for Women, Workouts for Women
The Rules of Stretching
Read More: The Rules of StretchingWeary of all the research that links stretching to injury? Follow the six rules below to make sure you’re doing it safely and effectively. You don’t need to be able to break out into the splits on cue, but the first step to having a more limber body comes with understanding some general guidelines. The…
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Common Training Mistakes That Slow Progress
Read More: Common Training Mistakes That Slow ProgressSometimes a few simple tweaks to form and function are all you need to get your body — and your results — back on the fast track. You train hard, rest well and fuel your body to a tee. Yet suddenly your results stall, regardless of your tenacity and dedication. Since you’re doing everything correctly…
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3 Moves For Strength and Endurance
Read More: 3 Moves For Strength and EnduranceBuild muscle and power — and get stronger than ever — with this three-move training program. The workout this boxer-turned-fitness-competitor-turned-CrossFitter, Sarah Grace, programmed for Oxygen is a little unusual in that there are only three exercises. “Deadlift, squat and bench press — these are the three fundamental movements you should be doing to build strength,”…
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Tweak Your Training For Better Results
Read More: Tweak Your Training For Better ResultsSometimes a few simple tweaks to form and function are all you need to get your body — and your results — back on the fast track. You train hard, rest well and fuel your body to a tee. Yet suddenly your results stall, regardless of your tenacity and dedication. Since you’re doing everything correctly…
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10-Minute Total-Body Workout
Read More: 10-Minute Total-Body WorkoutBurn off those extra pounds and sculpt your best body yet with this 10-minute EMOM workout. Looking to burn some fat? If so, this workout can help you out. This 10-minute EMOM trains you for total-body anaerobic endurance, pushing your muscles and energy systems to the limit. And fat-burning? Forget about it! Burn off those…
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Muscle Master Class
Read More: Muscle Master ClassFrom guns to glutes, this introductory manual addresses all things muscular. It’s probably been years since you sat through an anatomy or physiology class, and chances are you didn’t save your textbooks. But a basic understanding of how your musculature works, grows and thrives can make your time in the gym more intentional and productive.…
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Bodyweight Workouts for Women, Fat Loss for Women, Fat-Loss Strategies, Fat-Loss Strategies for Women, Total-Body Workouts for Women, Training Tips for Women, Workouts for WomenQuick-Start Fat-Loss Plan
Read More: Quick-Start Fat-Loss PlanThis training regimen can help you shed 6 to 12 pounds — fast! One great way to get in peak condition for bathing-suit season is through periodization. Often used by athletes training for a competition, periodization involves manipulating the progression of workouts over specific increments of time. This prevents overtraining and overuse injuries that commonly…
