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Mix-and-Match Workout: Bodyweight Burn
Read More: Mix-and-Match Workout: Bodyweight BurnHow much equipment do you need to sculpt your glutes, quads, hamstrings, shoulders and arms? None, and this 30- to 40-minute bodyweight workout proves it. You’ll target the lower body with a grueling one-two punch of isometrics (wall sit) and a squat/lunge combo move while working your upper body with good old-fashioned push-ups (modified if…
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Fitness Quest: The 50-Push-Up Challenge
Read More: Fitness Quest: The 50-Push-Up ChallengeLove ’em or hate ’em, push-ups are one of the best moves for developing your upper body and core. With this quest, you’ll incrementally build your strength and muscular endurance so that at the end of 30 days, you’ll be able to do 50 push-ups — unbroken! Each training day, you’ll complete four sets of push-ups,…
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All About That Bass: HIIT Squad
Read More: All About That Bass: HIIT SquadChallenging weight-training exercises like the squat build muscle in all the right places, while intensive cardio training can strip away the fat. So why not combine them for the best glute-shaping, get-lean benefits of both in one amazing, 18-minute HIIT glute workout? That’s what certified health coach, personal trainer and IT health-care consultant Kelly Von…
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All About That Bass: Pinpoint Your Trouble Spots
Read More: All About That Bass: Pinpoint Your Trouble SpotsWhen it comes to building the perfect butt, it’s all about one muscle. The gluteus maximus may be just one of three gluteal muscles, but it’s the most noticeable and is responsible for your shape and definition, and thus is the one that needs all your attention on leg day. Still, though, the glutes can…
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The No-Equipment Back Workout
Read More: The No-Equipment Back WorkoutIf at-home workouts have taught us anything, it’s that it sucks training back without equipment. These creative exercises use a towel and your bodyweight to hit all the major muscle groups on your flip side. Sure, they look simple, but when done properly, they will make you sore. Mind-muscle connection is key for these moves.…
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All About That Bass: Fire Up Your Glutes
Read More: All About That Bass: Fire Up Your GlutesSometimes you need to throw your body a curveball to break out of a rut and supercharge your results. That goes for glute training, too. If you’ve been focused on traditional weight-training moves to shape your glutes and the results have started to sag (literally and figuratively), why not turn up the heat by adding…
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20-Minute EMOM and AMRAP Workout
Read More: 20-Minute EMOM and AMRAP WorkoutMetcons are the fastest way to maintain lean mass while burning fat and boosting metabolism, and this one gets the job done in less than 20 minutes. First is a 10-minute barbell EMOM, and at the top of every minute, you’ll do the three moves in order — without putting the barbell down — then…
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A Week to Peak: Episode 5
Read More: A Week to Peak: Episode 5The premise of this series is simple — a week’s worth of workouts. Perhaps you’ve got a big vacation coming up in roughly seven days and want to get in a great week of training before you relax (and look your best in a bikini). Or maybe your current program is just growing stale and…
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10 Standing Ab Exercises
Read More: 10 Standing Ab ExercisesYou might be used to hitting the floor to train your abs. But don’t think the floor is your only option. In fact, adding standing core exercises could be the ticket to a stronger, more efficient midsection. While traditional exercises like sit-ups or crunches work your core muscles, they don’t teach your core to brace.…
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All About That Bass: Boot Up Your Booty
Read More: All About That Bass: Boot Up Your BootyPerhaps no other exercise targets glutes in the same, maximally efficient way as the lunge — and the unilateral nature of the move is a big reason why. “These one-leg-at-a-time lunge variations mobilize your right and left gluteus muscles individually while also activating your thighs, lower back and core to develop overall balance, coordination and…
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A Week to Peak: Episode 3
Read More: A Week to Peak: Episode 3The premise of this series is simple — a week’s worth of workouts. Perhaps you’ve got a big vacation coming up in roughly seven days and want to get in a great week of training before you relax (and look your best in a bikini). Or maybe your current program is just growing stale and you need…
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A Week to Peak: Episode 2
Read More: A Week to Peak: Episode 2The premise of this series is simple — a week’s worth of workouts. Perhaps you’ve got a big vacation coming up in roughly seven days and want to get in a great week of training before you relax (and look your best in a bikini). Or maybe your current program is just growing stale and you need…
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Top Weight-Training Techniques for Women
Read More: Top Weight-Training Techniques for WomenWhen you first picked up a barbell and began your fitness journey, the basics were enough — perform a few exercises per bodypart, do a few sets of 10 to 15 and feel the burn. Now that you’ve been at it a while, however, the gains that came so easily at first seem so much…
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A Week to Peak: Episode 1
Read More: A Week to Peak: Episode 1The premise of this series is simple — a week’s worth of workouts. Perhaps you’ve got a big vacation coming up in roughly seven days and want to get in a great week of training before you relax (and look your best in a bikini). Or maybe your current program is just growing stale and…
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6 Stability-Ball Exercises for a Strong Core
Read More: 6 Stability-Ball Exercises for a Strong CoreFor some sadistic reason, corsets have been popular undergarments numerous times over the course of human history, with the most recent iterations lacing up in front or in back with the goal of cinching the waistline into an impossibly small circumference. This craze forced all manner of bodies into a faux-yet-fashionable hourglass silhouette that restricted…
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Core Training, Glutes Exercises, Glutes Workouts, Training Technique, Training Tips, Workouts for Women
4 Challenging Glute Bridge Exercises
Read More: 4 Challenging Glute Bridge ExercisesAnyone who has ever tried to shape and strengthen their glutes and hamstrings has felt the deep and oh-so-satisfying burn of bridges. But bridges aren’t just good for your glutes. They also engage the deep, intrinsic core muscles, helping strengthen and solidify your entire lower body and posterior chain while alleviating back pain and improving…
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3 Do-Anywhere Resistance-Band Workouts
Read More: 3 Do-Anywhere Resistance-Band WorkoutsNo matter how diligently you schedule your life, there will be times you’ll miss a workout. In these cases, grab your trusty resistance band and use one or more of these three mini-workouts for a quick burst of energy. Each should take no more than 10 to 15 minutes, and if you work intensely, that…
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The 10 Most Effective Gym Machines
Read More: The 10 Most Effective Gym MachinesMachines get no love. Judging by Instagram feeds and equipment-shunning videos, we would rather heave kettlebells, flip tires and burpee until we barf. But here’s the thing: While machines may feel like relics from long ago lifting days, they’re actually pretty darn effective when it comes to muscle growth and fat burning. “I almost always…
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3-Week Training Plan for All Fitness Levels
Read More: 3-Week Training Plan for All Fitness LevelsAll the excitement and hope of the new year — setting new goals, changing your mindset and chasing your dream of a perfect body — unfortunately comes with a big, fat asterisk. That’s because when it comes to fitness resolutions, the statistics predict failure, and a whopping 54 percent of those who make a resolution…
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The Ultimate One-Dumbbell Workout
Read More: The Ultimate One-Dumbbell WorkoutWhether the gym is a zoo or you’re training at home, it’s always good to have a total-body workout like this in your pocket: It can be done in a small square of space, and all you need is a single, solitary dumbbell. “Doing a workout with one dumbbell allows you to do unilateral movements…
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1-Plate EMOM Circuit Workout
Read More: 1-Plate EMOM Circuit WorkoutThere is wisdom in the proverbial saying, “Don’t use a lot when a little will do.” Herein lies the beauty of this workout, which uses one weight plate and two simple circuits to deliver maximum results in just 12 minutes. Use this plan when you’re short on time and/or equipment, or add it onto any…
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11-Minute Boxing EMOM Workout
Read More: 11-Minute Boxing EMOM WorkoutAt the end of a long day, who doesn’t want to punch something — or someone? In the interest in avoiding a battery charge, you might want to try this quick, stress-relieving workout instead. “Boxing is incredible for building cardiovascular strength, losing overall body fat and toning muscle, but its benefits extend beyond the ring,” says Tommy Duquette, co-founder…
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The 10 Best-Ever Bodyweight Moves
Read More: The 10 Best-Ever Bodyweight MovesBarbells, dumbbells, cables and kettlebells are great, but technically speaking, they’re not necessary for sculpting a lean, strong physique. (Helpful? Yes. Imperative? No.) The phrase “I can’t get to the gym” is not a viable excuse for skipping a workout because some of the most challenging muscle- and strength-building moves known to womankind are bodyweight…
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The Plug ‘n Play Fitness Plan
Read More: The Plug ‘n Play Fitness PlanEverywhere you turn, you’re bombarded by options — cars in every make, model and color imaginable; toothpaste that fights tartar, bad breath and gingivitis; and Nikes that you can design yourself, right down to the placement of the Swoosh. It’s enough to drive you mad. Working out is no less confounding, since there are literally thousands of exercises to choose…
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Time-Efficient Total-Body Kettlebell Workout
Read More: Time-Efficient Total-Body Kettlebell WorkoutThere’s something to be said for simplicity, and this minimalist, time-efficient workout is the perfect remedy for jam-packed days. “A unilateral flow like this gets you moving in all planes of motion,” says Lauren Kanski, NASM-CPT, Pn1, FRCms, RYT 200, creator of (and model for) this workout. “I like to call it ‘around the world’ training. It also gets…
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Total-Body Parallel Bar Workout
Read More: Total-Body Parallel Bar WorkoutIt’s happy hour — time to hit the bar(s)! If nothing else, 2020 has taught us to be creative with our workouts and that even the simplest equipment can deliver big results. This workout, designed by Oxygen coach and all-around badass Amber Dodzweit Riposta, leverages these groovy Lebert EQualizer bars and is designed to torch…
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The World’s 10 Best Functional Exercises
Read More: The World’s 10 Best Functional ExercisesThese demanding exercises hit all your major muscle groups, training them to work in concert — improving performance in the gym or on the field. We get it. Ranking the “world’s best functional exercises” is an exercise in futility. Because really, what makes a thruster better than a jump squat or a handstand push-up? The…
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5 Full-Body Stretches
Read More: 5 Full-Body StretchesUse these five simple moves to improve mobility and incite total-body harmony anywhere in your home. Mobility is one of the most overlooked aspects of fitness and often gets left out when you’re in a hurry to get out of the gym and back to life. These excuseproof stretches can be done in each room…
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4 Fitness Goals to Shake Up Your Routine
Read More: 4 Fitness Goals to Shake Up Your RoutineAdd some excitement (and a new challenge!) to your workouts by tackling one of these out-of-the-box fitness goals. While climate change may be upending our weather patterns, the seasons remain predictable and aligned: Spring brings the promise of summer, summer fades into fall, and fall gives way to the cold of winter. Are your workouts just as predictable? Shake up your workout routine by trying to…
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Do-Anywhere Upper-Body Resistance-Band Workout
Read More: Do-Anywhere Upper-Body Resistance-Band WorkoutYou work. You travel. You’re busy. Fortunately, the only equipment you need for a solid workout is TSA-friendly and weighs less than a pound: a resistance band. At first glance, this workout looks simple: An upper-body workout using a band. And yes, this do-anywhere plan does hit all your major upper-body muscles in a circuit…
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Six Common Training Mistakes and How to Fix Them
Read More: Six Common Training Mistakes and How to Fix ThemMaking a few simple changes to these six popular strength-training moves could be all you need to get great results. When you first started weight training, you probably paid close attention to form, noting how to sit, stand, hold a weight, angle your arms, and various other bits of positioning minutia that made an exercise…
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Amplify Your Arms
Read More: Amplify Your ArmsTricky triceps, meet your match: This simple 20-minute routine for amazing arms. If you want results, you can’t shy away from the heavier end of the weight rack. Not only will amping up the resistance push your muscles, but you’ll also save a lot of time. And when it comes to seeing visible change in…
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40-Minute Step HIIT Workout
Read More: 40-Minute Step HIIT WorkoutHigh-top sneaks and slouchy socks? We’ll go ahead and leave those in the past. But 20 years after taking the group fitness world by storm, the step is still making us sweat. The year was 1989. Young MC demanded that we all Bust a Move. Thong leotards (worn over shiny spandex shorts) were totally acceptable…
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Take Your Workout To The Next Level
Read More: Take Your Workout To The Next LevelWith only a few minutes of preparation, you can improve each workout, lift heavier, train longer and get greater results by using these five warm-up protocols. When you’re crunched for time, it’s tempting to skip a warm-up and get right to training. But while your brain is ready to go, your body has not yet…
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Total-Body Mobility Circuit
Read More: Total-Body Mobility CircuitTabata is not just for high-intensity interval training — this routine uses it to mobilize and elongate. Regular mobility practice ensures that your body is functioning at its best, and though we understand this as athletes, it’s not always easy to find the time, the space or the right exercises to construct a meaningful session.…
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Exercises by Bodypart for Women, Leg Exercises for Women, Leg Workouts for Women, Training Tips for Women, Workouts for WomenForm and Function Hamstring Workout
Read More: Form and Function Hamstring WorkoutTry these two essential hamstring moves that can improve your training potential — and your rear view. Well-trained hamstrings can improve athletic performance, boost strength in heavier lifts and round out your rear view. Romanian Deadlift Form: Romanian (Stiff-Legged) Deadlift A standard barbell deadlift begins with the weight on the floor with your knees bent,…
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3 Stretches To Avoid
Read More: 3 Stretches To AvoidThree stretches you should never do — and what to do instead. It some point, a little training snobbery is okay, especially when the risk outweighs the reward. Stretching on the whole is a safe practice, but not every stretch is good for every body, and unless you’re a contortionist, pro athlete or seasoned yogi,…
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Form and Function Oblique Workout
Read More: Form and Function Oblique WorkoutTrim the torso? Support the spine? Power your punch? Strong obliques do it all. Though resistance exercises have no ability to spot-reduce, they can definitely spot-enhance, and exercises like weighted side bends or heavy Russian twists have the potential to add size and bulk where it’s not wanted. To carve a long, lean torso with…
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Total-Body Workouts for Women, Training Advice for Women, Training Tips for Women, Workouts for Women
The Lift-to-Be-Lean Program
Read More: The Lift-to-Be-Lean ProgramGet more out of your workout in less time by stealing some secrets from one of the world’s strongest women. You’ve heard it before — there are no shortcuts when it comes to fitness. But what if this were only halfway true? What if there was a faster and arguably better way to change your…
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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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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…
