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Might you be looking for an exercise routine to perform at home? Look no further than this full-body workout that aims to build strength and lose weight using nothing but your own body! Read on to see the final circuits to complete the full routine. Spaceman Jump Start in a standing position, keeping your feet separated by shoulder width. Lower your right leg slightly before pushing off hard towards the left side, landing onto the left foot. As soon as you have landed on your left foot, repeat the action instead moving to right side. That will complete one rep, with eight in total required to finish a set. Rest for 30 seconds after this and perform a further two times to finish. Standing Long Jump Starting in the standing position, place your feet shoulder-width apart, and then lower your body into a squat. As you do so, bring your arms back behind you and then swing tem forward to give you the momentum to launch forward with a jump, using the legs to help add more power to the jump. Go as far as possible with one jump and be sure to land on the feet. As you land, […]
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As long as you have some floor space—okay, and maybe a mat—you have all you need to start working your abs. And that’s important, since training your core, which includes the muscles around your spine, lower back, and hips, as well as your abdominal muscles, plays a huge role in improving your strength and mobility both during your workouts and in everyday life. “Every movement you do—whether it’s walking, getting up, lying down, or whether you are in the gym or carrying your child—whatever it is, there is so much core involvement,” Noam Tamir, C.S.C.S., founder and CEO of TS Fitness in New York City, tells SELF. “So having a strong core and a functional core is really important just for quality of life.” Not only will core strength help you perform those movements more easily, but it’ll also help guard against pain in your back, hips, and knees, he says. You don’t need to spend hours at the gym doing exercise after exercise to start seeing results either. In fact that can actually stall your progress (which is good news for anyone hoping to squeeze in a couple of episodes of Schitt’s Creek after the gym but before bed […]
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Batwing arms causing you the blues? Use these tips for toned triceps and say goodbye to fly away arm flaps. Best of all – equipment is optional, so no excuses. Push-ups This humble exercise may not be the latest craze on the exercise scene. It has been around seemingly always and remains a go-to for good reason – it works. Push-ups are a bodyweight exercise that get results without fancy equipment. You’ll target not only your triceps but also your chest, core and biceps. Push-ups build bone and burn calories, too. Add at least two sets of ten to your routine if you are a beginner. Increase that number as you gain the strength needed to maintain proper form for the duration of the set. Standing tricep kickbacks You’ll start to feel this one pretty quickly. To begin, hold the weight on your right side and lean slightly forward with knees softly bent. Move your upper arm until it is parallel with your torso and bend your lower arm to bring the weight midline. Straighten your arm fully to extend the weight behind your back in ski pole fashion. Return to start and repeat for the desired number […]
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The quadriceps, commonly known as quads, are a large group of four muscles on the front of the thigh. They are responsible for most of the movement in the leg. Hence, they are often targeted by common leg exercises. However, because they are at work pretty much all the time every day, developing them would mean having to isolate them completely in your workouts. By develop, we don’t just mean to get them big and have your tear drop muscles pop, but also strengthen them so you can perform other leg exercises better too. 6 best workouts for quads Some of these variations target not just your quads, but your glutes, hamstrings, calves, and adductors too. Regular practice of these will have your quads looking great within weeks! Barbell Squat A classic move, the barbell squat is common among gym-goers on leg days. You can do this exercise by holding a barbell on your shoulders behind your neck, or balancing it on them in front. • Start by standing straight with your feet hip-distance apart. Place the barbell on your shoulders and hold it firmly. Step back from the rack and take a breath in. • Make sure […]
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Getting ripped or big—or both—aren’t exclusively the goals of fully-grown men. But teens and even younger 20-somethings aren’t yet grown men (sorry), so your training has to be a little different, too. Mostly in good ways, though; younger bodies respond better than older ones—all those raging hormones are good for something! With the right plan, you can and will put on muscle and become stronger or leaner or whatever your goal is, says Ewunike A. Akpan, BOKS (Build Our Kids’ Success) Fitness program developer and an ACE-certified personal trainer and owner of Lotus Fitness in Washington DC. And while of course you want to look good, training has other awesome benefits, including increasing strength, improving sports performance, and even preventing injury, she says. But a lot of teens (like a lot of adults) don’t know where to start, even if they’ve spent a little time around a weight room. “When it comes to programming, we talk about training age, not just chronological age,” says Jim Kielbaso, MS, CSCS, International Youth Fitness Association expert and owner of Detroit-area Total Performance Training Center. “In general, teenagers are beginner lifters simply because they haven’t lifted weights long enough to really get great at […]
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As the expression goes, hindsight is 20/20. Think back to most major accomplishments in your life and ask yourself, if you knew at the beginning what you knew when you reached your goal – how would that have changed your journey? For most of us, it would have meant a less bumpy road, right? And with that in mind, we present you with Elevate Fitness’s gym tips for beginners. Tip #1: Remember that Rome wasn’t built in a day. It’s going to take time to reach your fitness goals, and more importantly, it’s probably going to take some time before you even start to notice progress. Think about it this way: one workout isn’t going to magically get you into shape just like it wasn’t missing one workout, or spending one lazy day on the couch that got you out of shape in the first place. If you start your journey toward fitness with the expectation that you’ll see big results fast, you’re going to end up disappointed and back on the coach. The best way to avoid this is to be realistic about both your goals and the program you’re going to use to achieve them. Consider sitting down […]
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Whatever your reason might be for wanting to build bigger biceps – a perfect gym selfie or enhanced muscle endurance and strength – we have five effective exercises that can help you achieve your goal. 5 best exercises for bigger biceps 1. Dumbbell Concentration Curls Sit on a flat bench or chair with your legs open and forming a “V” shape. Now, hold the dumbbell in one hand and slightly lean forward. Place the elbow of the arm holding the dumbbell on one thigh and rest your other hand on the other thigh. Curl the dumbbell slowly towards your shoulder while twisting your wrist slightly so that the palm faces your shoulder. Then slowly bring it back to the starting position. Do this for 15 reps for each arm. 2. One-Arm Dumbbell Preacher Curl This is one of the best exercises to increase the overall size of your biceps. For this, you can either use a preacher bench or the back of your sofa (basically any surface that provides a downward incline). Hold the dumbbell in one hand using a strong underhand grip. Keep your elbows fixed to the surface and slowly curl the dumbbell up and […]
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The term posture describes the position of a person’s body when standing, sitting, or lying down. Good posture can boost more than a person’s self-confidence. It also offers long term health benefits, such as: reduced back pain decreased risk of injury reduced stress on the muscles and joints improved circulation, digestion, respiration, and flexibility As people start improving their posture, they may gain a greater awareness of their body. A person may begin noticing when their muscles feel tense and become more attuned to misalignments in various areas. Over time, the body will learn to correct bad posture naturally. Proper posture guides The following guidelines describe good posture when standing, sitting, and lying down: Standing Stand with your feet flat on the floor, shoulder width apart. Stand tall, as if a string is pulling upward from your head, and let your arms relax by your sides. Pull your belly button gently toward your spine. Keep your chin parallel with the floor. Sitting at a desk or table Sit with your back straight and shoulders back. Keep your feet flat on the floor. Do not cross your legs or ankles. Rest your forearms on the table while keeping your shoulders back. Your […]
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Get healthier in the new year with fun exercise formats, nifty home gadgets and easy-to-implement wellness habits. The pandemic has resulted in several worrying health trends, particularly in terms of weight gain and sedentary lifestyle habits. According to Herbalife Nutrition’s Asia Pacific Personal Habits Survey, many respondents reported putting on excess weight. About half of these individuals gained 3kg to 5kg, while a fifth added 6kg to 10kg. The main culprit was not exercising or being less active, as reported by 61 per cent of those who gained surplus weight. The survey also found that poorer stamina or fitness levels, excess weight gain and a weaker immune system are among the most common negative consequences resulting from unhealthy lifestyle habits developed over the past two years. If you need a little push to get that exercise routine back on track and reverse the effects of a sedentary lifestyle, consider some of these fitness trends recommended by Ms Samantha Clayton, vice president of Worldwide Sports Performance and Fitness at Herbalife Nutrition. WALK ON The simplest exercises may also be the most efficient. Walking and running – which are free, effective and can be done just about anywhere – will […]
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Workouts take away a lot of energy from the body, making you feel tired and hazy, sometimes. Hence, you need all the nutrition in the body to refuel it. And if you don’t eat proper meals after pumping that iron, it could lead to disastrous results. Read here to know more. A good workout makes you feel elated. And why not? Exercise is known to boost mood and release happy hormones. But to remain happy, you need to eat and nourish the body. Skipping post-workout meals can make you feel more tired and hazy. Those who suffer from health conditions like diabetes can also get disoriented from low blood sugar. Doctors recommend eating at least 30 minutes post working out to replenish and refill the body, especially with carbs and proteins to repair the damage done to the muscles. Also, not eating can seriously hamper your body’s goals since there are no calories to burn. Here is what happens to the body when you don’t eat enough after exercising: Breakdown of the muscle: During intense workouts, there is a lot of muscle wear-and-tear. Not consuming protein and carbohydrates can hamper the repair. Poor weight management: Many people exercise […]
