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Boost Your Morning Routine With This Easy 15-Minute Yoga Flow
by Markus Andrews 2 May 2023, 14:28
If you ask me, there’s no better way to start the day than with a morning yoga routine. Whether I need to ground down or feel more energized, the right flow of poses always helps me tune into my breath and body.
Yoga can be an especially powerful practice for anyone dealing with anxiety and depression — and I find that turning to yoga before busy or stressful days goes a long way toward feeling more balanced and centred.
Plus, mind-body therapies like yoga have been shown to reduce inflammation and boost the immune system, according to research published in Plos One.
And, yes, in case you’re wondering, a morning yoga routine also challenges your body (chair pose is no joke!), so you can move through your day feeling mentally and physically strong — and more flexible. It starts out with some warm-up poses, moves through a vinyasa sequence that you’ll repeat on each side, and then winds down.
Time: 15 minutes
Equipment needed: Yoga mat
Instructions: Flow from pose to pose listed below, holding and breathing as noted. After completing poses five through 12 on the right side, repeat on the left before moving on. Make this practice about moving intuitively. If you want to feel serene throughout the day, keep your movement slow and gentle. If you want to feel energized, build up to a quicker, more heated pace as you progress. The beauty of yoga is that it can be whatever you need it to be!
Cat-Cow
How to: Start on all fours with hands directly under shoulders and knees under hips. Inhale and arch spine so belly sinks down while face and tailbone lift upwards. (This is cow pose.) Then, exhale and push into hands and knees to hollow belly, round spine, and tuck chin towards chest. (This is cat pose.) Repeat for five slow breaths, or about one minute.
Feel the pose: Close your eyes and try to make your movements more dramatic with each round. Feel the collarbones spread wide in cow pose, and the back of the neck lengthen in cat pose. This one is all about finding a nice rhythm for your spine!
Downward-Facing Dog
How to: Start in a plank position. Lift hips up and back, sinking heels toward floor, until body forms an upside down “V” shape. Press shoulders away from ears and relax neck. Spread fingers wide on mat, with palms pressed against the floor. Hold for five slow breaths.
Feel the pose: Breathe loudly through your nose to tune into yourself and deepen the posture.
READ MORE: 10 Insanely Challenging Yoga Poses That Will Build Serious Strength
Side Bends
How to: Start standing with feet hip-distance apart and parallel, arms extended up overhead with hands interlaced. Inhale and lean up and over from waist to left side. Hold for a few breaths, then push through feet to return to standing and repeat on other side. Perform three rounds on each side.
Feel the pose: As you create space and length in the sides of the body, feel your ribs separating away from your waist.
Chair Pose
How to: Start standing with feet together and arms at sides. At the same time, raise hands overhead, palms facing in, until biceps are by ears while bending knees and sitting back as if lowering into a chair. Hold for five breaths.
Feel the pose: Challenge yourself and build heat in the body by staying here a little longer than you want to. Find ease in the neck as you breathe deep and feel energy extending out from your fingertips.
Interlaced Forward Fold
This pose begins your vinyasa sequence. Flow from this pose through pose number 12 (lizard pose) on the right side, then repeat on the left side.
How to: Start standing with feet hip-distance apart and hands interlaced behind back, arms straight. Lift fists back away from body, gaze toward ceiling, spread collarbones wide, and then hinge at hips to fold torso over legs and stretch arms overhead. Relax head down and shift weight towards balls of feet. Hold for three long breaths, then release and return to standing.
Feel the pose: Allow your head and neck to hang heavy and feel your spine decompress.
Low Lunge Twist
How to: Start in a low lunge with right foot forward between hands and left leg extended straight back. Draw right hand straight up overhead toward ceiling and rotate torso from waist to gaze up at it. Hold for three breaths.
Feel the pose: Twist from your belly and upper back while keeping your legs and core strong. Engage your back leg and lift up out of hand on the floor.
Warrior II
How to: Start with legs almost as wide as mat, right foot forward, toes facing straight ahead, left foot back, outside of foot parallel to back of mat (right heel lined up with middle of left inner arch), torse facing left side, and arms at sides. Keep left leg straight while deeply bending right knee until thigh is parallel to mat, then extend arms out to the sides at shoulder height. Gaze should be over front fingers. Hold for three to five breaths.
Feel the pose: Stretch through front and back fingertips equally and keep shoulders over hips.
Wide Forward Fold
How to: Start standing with feet wider than shoulders and parallel. Hinge at hips to bring torso in front of thighs, allowing head to relax and shifting weight toward balls of feet to open up backs of legs. Hold for three to five breaths, then return to standing.
Feel the pose: This pose invites us to literally face inward. Let it draw you into a space of calm introspection as it energizes the body and increases blood flow to the brain.
Fallen Triangle
How to: Start in high plank. Then, pull right knee toward chest and slide right foot outside of left hand until both legs are extended to straight (entire left foot and outside of right foot are both on the floor). Draw left hand up toward ceiling and rotate torso to face extended leg. Hold for five breaths, then reverse the movement to return to plank position.
Feel the pose: Lift hips high and raise gaze to look at top hand.
READ MORE: Banesa Tseki On How Yoga Gave Her A New Lease On Life
Low Plank
How to: Start in a high plank position. Keep elbows in close to sides, bend arms, and lower entire body as one unit on an exhale, stopping when biceps are parallel to mat. As you start to inhale, immediately flow to the next pose.
Up Dog
How to: From a low plank position, untuck toes, but keep thighs and shins off the floor. Push through palms to straighten arms and lift upper body until perpendicular to mat. Hold for one breath.
Lizard Pose
How to: Start in a low lunge with right foot outside right hand and left leg extended straight back. Keep spine long and core engaged, then slowly lower onto forearms. Hold for five to eight deep breaths, allowing hips to relax and open with each exhale. Push up through hands to return to low lunge. Then, return to pose number five (interlaced forward fold) and repeat this sequence on the left side.
Feel the pose: To modify, lower back knee to the ground.
Airplane
How to: Start lying facedown with legs straight and arms at sides, palms facing down. Inhale, draw shoulders back and down, and lift chest, arms, and legs up as high as comfortable, keeping neck long. Exhale, then lower back down with control. Repeat for five to eight breaths.
Feel the pose: Reach fingertips back to open up chest and heart.
Bridge
How to: Start lying on back with arms at sides and legs bent, feet flat on the floor. Squeeze glutes and lift hips into air. Pull shoulder blades together and bring hands to clasp under body on mat. Hold for three to five breaths, then repeat three times.
Feel the pose: Think about stretching knees over toes and energetically pulling heels toward glutes to create length in body at top of bridge.
Happy Baby
How to: Start lying on back with knees bent, feet flat on the floor, and arms at sides. Draw knees toward chest outside of ribs with legs bent and soles facing ceiling. Bring arms inside of legs and grab big toes with first two fingers and thumb of same hand. Gently pull knees toward floor. Hold for five to eight breaths.
Feel the pose: Enjoy this juicy position as you start to slow down your heart rate and draw your practice to a close.
Savasana
How to: Start lying on back with knees bent, feet flat on the floor, left hand on heart, and right hand on stomach. Extend legs and arms to straight on floor. Relax for one to two minutes.
Feel the pose: Let the body and mind restore after your hard work!
This article was originally published on www.womenshealthmag.com More
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Lift Your Look With Puma Fit Collection
by Markus Andrews 28 April 2023, 09:25
This winter we have the perfect solution to staying active. For those looking for inspiration, the new PUMA FIT COLLECTION inspires you to get active and look good while you’re at it.
Take your workout to the next level with PUMA FIT, a training collection that fuses performance and style. Flattering, form-fitting designs feature bold branding and innovative fabrics, making them instant favourites for the gym and day-to-day social scenes too.
PWRFRAME TR 2 Training Shoes
Start every workout the right way—with the ultimate foundation. PWRFrame TR 2 is a high-performance training shoe that features a 3D midsole frame system engineered for forefoot support during explosive movements. This targeted technology helps keep you steady through every interval and a wide range of routines. Prepare to own your session in this function-packed style.
SUPPORT: PWRFrame: Engineered 3D midsole frame system provides enhanced support and stability.
CUSHIONING: PROFoam: High-rebound EVA provides cushioning and responsiveness.
SUPPORT: PWRTAPE: Targeted reinforcement for upper support and durability.
GRIP: PUMAGRIP: Durable rubber compound provides multi-surface traction.
Feeling energetic? Try the Beginners 5K Running Training Plan
PUMA Fit Medium Support Bra
Designed for moderate-intensity workouts, the crisscross-back PUMA FIT Medium Support Bra is a bold two-tone style that will dial up any fitness routine. Smoothing EVERSCULPT fabric with UltraForm ensures a flattering finish, while moisture-wicking fabric keeps sweat in check. Made using at least 70% recycled material, cool just got more conscious.
DRY: Highly functional dryCELL materials draw sweat away from your skin and help keep you dry and comfortable during exercise.
FOREVER BETTER: Made with at least 70% recycled materials as a step toward a better future.
SUPPORT: Medium support for moderate-intensity activity.
FIT: EVERSCULPT fabric with UltraForm ensures a smooth, supportive, and body-contouring fit.
PUMA Fit Fashion Woven Flow Short
Featuring contrasting cutlines inspired by our iconic Formstrip, the PUMA FIT Fashion Woven Flow Short is a duotone two-in-one design with style to spare. A high waist is both fashion forward and flattering, while the fitted underlayer lets you move with confidence. Moisture-wicking technology keeps sweat at bay and recycled material means you can go hard while going easy on the environment. A premium heat transfer badge celebrating the brand’s 75th anniversary completes this elevated essential.
DRY: Highly functional dryCELL materials draw sweat away from your skin and help keep you dry and comfortable during exercise.
FOREVER BETTER: Made with at least 30% recycled materials as a step toward a better future.
COMFORT: Formstrip-inspired ergonomic cutlines for enhanced comfort and freedom of movement.
FIT: Flattering high waist for extra coverage and elastic waistband for a secure, comfortable fit.
Click HERE to get the look, as worn by fitness icon, Pamela Reif and Takkies More
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“Here’s How I Lost Over 20 Kilos And Regained My Confidence”
by Markus Andrews 26 April 2023, 18:58
One woman, powered by research and a strong resolve, lost over 20 kilos in just two years. Here’s how Carol did it.
When 40-year-old Carol Mgenge was young, she thought that being big was natural for her body, taking the cue from her big-boned family. “I think it was [in] high school where I realized that no, it’s not normal for me to be this size,” she recalls. During her time at school, she started becoming interested in fashion but felt left out when clothes didn’t fit the way they were supposed to. “So I tried in school to get into sports, but I couldn’t get into any sport because of my size,” she says.
She kept struggling along, trying different forms of exercise to lose weight. “I tried weightlifting, [but] nothing worked, actually,” she says. As time went on, she started accepting her weight but wasn’t happy with it. “And then I started realizing ‘No, you know what, maybe they are right. Maybe I’m born this way and that’s that,” she says.
The turning point
At the age of 36, Carol finished her studies and was about to graduate. As is custom, she wanted to look her best on stage, so she sought out the perfect graduation dress. “There was this pretty dress that I wanted and it couldn’t fit me,” she recalls. “I was so broken.” Carol resorted to asking someone to custom-make the dress for her, but it wasn’t what she wanted. She resorted to going back to the gym to try and shift kilos, but it took her two years to lose only two kilograms.
“I wanted to quit but I said to myself, ‘You know what, let me just do this and break the myth that says that in my family, we are big’,” she explains. From then on, Carol made more of an effort and started doing research. “You’ll be surprised by all the wrong information you are given online,” Carol notes. She tried different diets in an effort to really shed some weight, even opting for something called the egg diet, where she ate tiny portions, including an egg and lots of citruses. While it worked, it wasn’t sustainable and once she stopped, the kilos piled back on. “I started doing my research and going for 20-minute walks every day, then doing park runs on Saturdays. But I was not losing any weight,” she says.
The Change
Carol, like most of us, scrolls through Instagram and follows weight loss and wellness pages as inspiration. It was there that she came across a Women’s Health live workout. Carol joined in and was struck by something the trainer said at the end. “You don’t have to be strict on yourself; put yourself under pressure for weight loss. Just take your time,” the trainer had said, adding, “80% of weight loss is down to what you eat and the other 20% is exercise.” This stuck out to Carol. At the time, she realized that she’d been eating lots of junk food for comfort. She decided to try something new. She opted for healthier, nourishing meals and stocked up on protein sources. “It works for me. I eat lots of protein now,” she adds. “I started watching what I each and followed the recipes that are published in Women’s Health magazine, which help me a great deal and improved my cooking as well.”
Carol opted for filling smoothies for breakfast, then a healthy snack at around 11 am, like avocado. She’d have fish for lunch and get more exercise. Dinner would be protein-packed, with veggies. She also loves weightlifting and adds in cardio and dancing.
Carol Mgenge’s weight loss results
Over the course of two years, Carol lost more weight than she’d ever lost before. When she started, she weighed in at 98kg. Now, she weighs 74kg and can fit into clothes she couldn’t wear before. “I now wear a size 36, and I’d never worn a size 36 in my life,” she marvels. Now, Carol is training for a marathon. She also established a positive dialogue with her body. “Another thing I discovered is that your body talks to you. If I need water, my body tells me, and I drink water, not cooldrink,” she notes.
To her, her journey is as much about weight loss as it is about demystifying cultural norms. “When you are a big, thick woman, they give you this impression that that’s how a woman is supposed to be,” Carol says. “And then you forget about what you want, how do you feel? And then how is going to affect you in the long run especially when you are a teen, going into womanhood.” Carol says her journey has impacted her life in many ways, including boosting her confidence. She’s now able to stand up in church and speak more confidently in ways she didn’t before. “I got into leadership; I’m able to stand in the pulpit and say something and I’m more comfortable now,” she says. And what better reward is there than that, really? More
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Try This Tough-ish Workout To Really Build Your Strength
by Markus Andrews 26 April 2023, 05:00
Let’s admit it: most workouts are tough going. There’s always the element of challenging yourself every time you step up and throw down. But this workout, by Willow Way trainer and gym owner Alida Hendrikz, is tough as nails (ish) and will really test your mettle. At Willow Way, workouts work in six-week cycles. “Through our signature workouts, Strength, Effort, Grind and Speed, we focus on different strength movements, cardio, engine-building and gymnastics,” says Alida.
Keen to give it a try? This tough-ish workout incorporates strength moves along with functional full-body movements that combined, make for an all-over torch that’ll burn calories like it’s nobody’s business.
This workout consists of a warm-up and strength training circuit.
Warm-Up
For the warm-up, do three rounds of each move.
10 Ring Rows
Lateral Box step-ups, 8 per side
10 Band pull-aparts
The Tough-ish Workout
Strength builder
For this section, do a superset of moves for four minutes, completing three rounds.
Barbell lunges, 8 per side
Start by lowering your one leg into a lunge position, being careful to stabilise through your glutes and through your feet. Stand and return to start. That’s one rep.
Pull-ups, between 9 and 12 reps
The strict pull-ups can be performed with or without bands to help with assistance. You can break up the reps into smaller sets taking a quick break between reps to see if you can reach the top end of the reps range.
EMOM (Every Minute On The Minute)
For five minutes, work as hard as you can, completing this circuit before resting and going again for four rounds in total, giving you a quick 20-minute workout. “It is important to choose the right weight that will allow you to hit the rep ranges and challenge you to get the correct stimulus of the workout,” explains Alida. And don’t go too fast, she cautions, rather keep up a consistent tempo throughout that you can sustain.
Minute 1: 15 Dumbbell floor presses
Start by laying on the floor and bring your feet up closer to your body. Engage your core and keep your lower back pressed into the ground. Then, get your dumbbell ups and have your elbows not straight next to your body but more at a 45-degree angle from your body. Press the dumbbell up and breathe out when pressing up. Move through the movement with control.
Minute 2: 20 Weighted box step-ups
Stand in front of the box and step up with one foot pressing through the heel to straighten your leg and make sure you are extended at the top before stepping down from the box. Make sure to engage your core, keeping your back straight and don’t drop your shoulders.
Minute 3: 8 – 10 per side Dumbbell bent-over rows
Keep your core engaged and your torso parallel to the floor. Exhale as you pull the dumbbell to your hip – control the movement on the way down and focus on keeping your shoulders square. Exhale as you pull the dumbbell to your body.
Minute 4: 8 – 12 Knee tucks / Toes to bar
Jump onto the rig in an active position making sure your core and lats are engaged and that you have a full grip on the bar. From the active hanging position use your core to drive your knees to your chest and back down. Control the movement and perform as slow and strict as possible. If you’re doing toes to bar, the principle remains the same.
Minute 5: 10 Calorie row
See exactly how they’re done with this video below: More
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The 30 Best Winter Workout Gear To Bag, RN
by Markus Andrews 24 April 2023, 06:00
If you’re looking for comfy warmth during cold-weather sessions, look no further than this winter workout gear. The pieces we’ve chosen have added warmth without that stuffy feeling, repel moisture like a toxic ex and keep you cool but comfy during early-morning runs, outdoor sessions in the wind and more.
Sports bras
adidas Lift Your Mind Powerreact bra
Made for that compressive-ain’t-going-nowhere feel, this bra offers support for lifting and light runs and training sessions. Plus, with at least 60% of it made from recycled materials, you can’t go wrong.
Asics Nagino seamless bra
Made for low-impact workouts, this stretchy bra accommodates your movements. 50% of the materials are recycled (yay!) and there are breathable zones at the back to facilitate airflow during the sweatiest of sessions.
Cotton On Workout training crop
This high-support bra, made with adjustable straps for those of us with ever-changing bodies, is made to support. It’s also go an adjustable clasp and of course, moisture-wicking fabric.
New Balance Shape Shield Printed Crop Bra
Moisture-wicking NB DRYx technology keeps you from getting that icy sweat feel when running in the cold. It’s also uber stretchy while being lightweight and provides maximum coverage.
ACTV8 Extreme Control Black Crop
Made with moisture-wicking fabric, offering high support and adjustable straps, this bra will tackle jumps, direction changes and lunges with ease.
Tights
Copenhagen Cartel Power leggings
Copenhagen Cartel products are made from almost 80% reclaimed ocean waste and contribute to cleaning up our oceans. They’re breathable and don’t show through, no matter how deeply you squat. Bonus: pockets included, people!
Kheper VPOP tights
We LOVE a local brand and these cute tights can take you from the gym straight to the party. Plus, they’re odour-resistant, which is super helpful when it comes to those rank sweaty smells. Plus, they’re super soft.
Mr Price Sport Elite Power Tights
With expert detailing that elongate and shape your legs, these tights are also stretchy, so you can horse pose away in comfort while moisture-wicking fabric pulls sweat away from the body, to keep you dry. Bonus: pockets!
Reebok Lux Perform High-Rise Tights
These compression tights, with high waistband, will have you feeling secure as you power through HIIT workouts. Mesh panels at the back create more breathability, plus there’s odour-repelling tech so your gear doesn’t smell awful.
Under Armour Outrun the cold tight II 9
Not only are these tights beautiful, they’re also teched-out. Under Armour Storm Technology provides protection from the elements, whether it be wind or rain. Moisture rolls right off of the surface, allowing you to stay dry when conditions take a turn for the worse. It also has a few pockets – score!
Tops
adidas Lift Your Mind Training Graphic Sweatshirt
Yes, you can train in this sweater. It’s made with moisture-wicking fabric while keeping you snug during cold sessions outdoors. Bigger sleeves create that little bit extra room to move around in.
Mr Price Sport Crop Top
This warm and stylish cover-up with criss-cross detailing on the hem will keep you toasty during runs and errands in the cold.
Under Armour Outrun The Cold top
This top won’t allow the elements in, and moisture rolls right off. It’s also kitted out with little peep-holes so you can check your smartwatch without having to roll up your sleeves. Plus, the higher neckline keeps you protected from wind and rain. What’s not to love?
Nike Therma-FIT One
Soft fleece is the main material used in this top but it won’t overheat you. It remains sweat-wicking while the stylish cut flatters those tights you love so much.
Jackets
Asics visibility jacket
This jacket, made from lightweight fabric, protects you from the elements, while mesh under the arm area keeps you cool and sweat-free. Front pockets are also clutch for storing the essentials.
Burnt Aspen Lightweight Jacket
Lightweight but warm, this stunning pullover does away with wind and rain on your top half. The high collar with a rounded hoodie and a quarter lightweight zip allows you to adjust the warmth. Plus: pockets for the essentials.
K-Way Cascade Waterproof Rain jacket
Think of this jacket as the shell protecting you from the elements. Its high neckline keeps out wind and icy droplets, plus the straps on the arms mean you can easily adjust the tightness. And you can draw the hood tighter around your face with adjustable straps.
Nike Therma-FIT ADV Women’s Downfill Running Gilet
This body warmer is so soft but durable and can be folded up into the side pockets for when you’re ready to layer down. Since it’s made from down feathers and finished with water-repellent fabric, you’ll stay cosy.
ACTV8 Hyper Glide Grey Run Jacket
With an adjustable hood, this jacket takes you from rain to windy days with ease. It’s also got reflective tech so you’re fully seen on those evening or morning runs.
Shoes
adidas X_Plrboost Shoes
Made with a series of recycled materials, this upper features at least 50% recycled content. It’s also responsive, since it uses proprietary BOOST tech to propel you forwards and hit the ground flying.
Under Armour Hovr Machina 3 Storm
These shoes are made for running, with UA Storm technology treated upper that repels water without sacrificing breathability. Responsive UA HOVR™ cushioning reduces impact, returns energy & helps propel you forward. All-over reflectivity keeps you visible on low-light sessions.
Reebok Nano X3
Finally, a training shoe you can actually run in! An all-new Lift and Run Chassis system compresses when you lift and creates support, but when you push off to run, it gives you that extra oomph to go faster. Keep a lookout for this shoe drop; it launches on the 8th May.
Puma ForeverRUN NITRO
Made this stability in mind, pronators will love this shoe. An asymmetrical heel counter holds the foot in place through every stride while a firm density ankle support keeps your foot stabilised. The cushioned sole also responds to pressure, with nitrogen-injected foam designed to provide superior responsiveness.
New Balance Fresh Foam X 1080 v12
Made for both training and running, this shoe does it all. Part of the shoe is made with renewable resources to reduce the carbon impact while the sole spreads pressure evenly throughout to give you superior comfort.
Accessories
Fit Gymwear Face Cover
Icy mornings will no longer prosper over you! This breathable face cover allows you to breathe while taking out the sting of cold air whipping your face.
Cotton On Active Drink bottle
Stainless steel keeps our coffee hot for post-run drinks while this fun colour matches your outfit nicely. You can’t go wrong with a spill-proof built-in straw, either.
Cotton On Active Crossbody Bag
Adjustable straps mean you can wear this as a fanny pack during your runs and then convert it into a chic crossbody bag for running errands. There are pockets galore for storing your phone, cards, keys and anything else.
Old Khaki Aztec Multi-Scarf
Cold no more! This multi-scarf can be worn over your arms, legs or neck for added comfort on long, chilly hikes, boot camps and runs.
Burnt Activewear Daily Crew Socks
Reviewers say it feels like you’re walking on clouds and they’re just so aesthetically pleasing over a pair of tights and your fave sneakers.
Mr Price Sport Reflective Arm Warmer
Wear these under your top for added warmth and layer down when you get warm enough. They’re breathable and light without feeling like there’s a boa constrictor on your arm.
Women’s Health participates in various affiliate marketing programmes, which means we may get commissions on editorially chosen products purchased through our links to retailer sites. More
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The 28 Best Winter Workout Gear To Bag, RN
by Markus Andrews 24 April 2023, 06:00
If you’re looking for comfy warmth during cold-weather sessions, look no further than this winter workout gear. The pieces we’ve chosen have added warmth without that stuffy feeling, repel moisture like a toxic ex and keep you cool but comfy during early-morning runs, outdoor sessions in the wind and more.
Sports bras
adidas Lift Your Mind Powerreact bra
Made for that compressive-ain’t-going-nowhere feel, this bra offers support for lifting and light runs and training sessions. Plus, with at least 60% of it made from recycled materials, you can’t go wrong.
Asics Nagino seamless bra
Made for low-impact workouts, this stretchy bra accommodates your movements. 50% of the materials are recycled (yay!) and there are breathable zones at the back to facilitate airflow during the sweatiest of sessions.
Cotton On Workout training crop
This high-support bra, made with adjustable straps for those of us with ever-changing bodies, is made to support. It’s also go an adjustable clasp and of course, moisture-wicking fabric.
New Balance Shape Shield Printed Crop Bra
Moisture-wicking NB DRYx technology keeps you from getting that icy sweat feel when running in the cold. It’s also uber stretchy while being lightweight and provides maximum coverage.
Tights
Copenhagen Cartel Power leggings
Copenhagen Cartel products are made from almost 80% reclaimed ocean waste and contribute to cleaning up our oceans. They’re breathable and don’t show through, no matter how deeply you squat. Bonus: pockets included, people!
Kheper VPOP tights
We LOVE a local brand and these cute tights can take you from the gym straight to the party. Plus, they’re odour-resistant, which is super helpful when it comes to those rank sweaty smells. Plus, they’re super soft.
Mr Price Sport Elite Power Tights
With expert detailing that elongate and shape your legs, these tights are also stretchy, so you can horse pose away in comfort while moisture-wicking fabric pulls sweat away from the body, to keep you dry. Bonus: pockets!
Reebok Lux Perform High-Rise Tights
These compression tights, with high waistband, will have you feeling secure as you power through HIIT workouts. Mesh panels at the back create more breathability, plus there’s odour-repelling tech so your gear doesn’t smell awful.
Under Armour Outrun the cold tight II 9
Not only are these tights beautiful, they’re also teched-out. Under Armour Storm Technology provides protection from the elements, whether it be wind or rain. Moisture rolls right off of the surface, allowing you to stay dry when conditions take a turn for the worse. It also has a few pockets – score!
Tops
adidas Lift Your Mind Training Graphic Sweatshirt
Yes, you can train in this sweater. It’s made with moisture-wicking fabric while keeping you snug during cold sessions outdoors. Bigger sleeves create that little bit extra room to move around in.
Mr Price Sport Crop Top
This warm and stylish cover-up with criss-cross detailing on the hem will keep you toasty during runs and errands in the cold.
Under Armour Outrun The Cold top
This top won’t allow the elements in, and moisture rolls right off. It’s also kitted out with little peep-holes so you can check your smartwatch without having to roll up your sleeves. Plus, the higher neckline keeps you protected from wind and rain. What’s not to love?
Nike Therma-FIT One
Soft fleece is the main material used in this top but it won’t overheat you. It remains sweat-wicking while the stylish cut flatters those tights you love so much.
Jackets
Asics visibility jacket
This jacket, made from lightweight fabric, protects you from the elements, while mesh under the arm area keeps you cool and sweat-free. Front pockets are also clutch for storing the essentials.
Burnt Aspen Lightweight Jacket
Lightweight but warm, this stunning pullover does away with wind and rain on your top half. The high collar with a rounded hoodie and a quarter lightweight zip allows you to adjust the warmth. Plus: pockets for the essentials.
K-Way Cascade Waterproof Rain jacket
Think of this jacket as the shell protecting you from the elements. Its high neckline keeps out wind and icy droplets, plus the straps on the arms mean you can easily adjust the tightness. And you can draw the hood tighter around your face with adjustable straps.
Nike Therma-FIT ADV Women’s Downfill Running Gilet
This body warmer is so soft but durable and can be folded up into the side pockets for when you’re ready to layer down. Since it’s made from down feathers and finished with water-repellent fabric, you’ll stay cosy.
Shoes
adidas X_Plrboost Shoes
Made with a series of recycled materials, this upper features at least 50% recycled content. It’s also responsive, since it uses proprietary BOOST tech to propel you forwards and hit the ground flying.
Under Armour Hovr Machina 3 Storm
These shoes are made for running, with UA Storm technology treated upper that repels water without sacrificing breathability. Responsive UA HOVR™ cushioning reduces impact, returns energy & helps propel you forward. All-over reflectivity keeps you visible on low-light sessions.
Reebok Nano X3
Finally, a training shoe you can actually run in! An all-new Lift and Run Chassis system compresses when you lift and creates support, but when you push off to run, it gives you that extra oomph to go faster. Keep a lookout for this shoe drop; it launches on the 8th May.
Puma ForeverRUN NITRO
Made this stability in mind, pronators will love this shoe. An asymmetrical heel counter holds the foot in place through every stride while a firm density ankle support keeps your foot stabilised. The cushioned sole also responds to pressure, with nitrogen-injected foam designed to provide superior responsiveness.
New Balance Fresh Foam X 1080 v12
Made for both training and running, this shoe does it all. Part of the shoe is made with renewable resources to reduce the carbon impact while the sole spreads pressure evenly throughout to give you superior comfort.
Accessories
Fit Gymwear Face Cover
Icy mornings will no longer prosper over you! This breathable face cover allows you to breathe while taking out the sting of cold air whipping your face.
Cotton On Active Drink bottle
Stainless steel keeps our coffee hot for post-run drinks while this fun colour matches your outfit nicely. You can’t go wrong with a spill-proof built-in straw, either.
Cotton On Active Crossbody Bag
Adjustable straps mean you can wear this as a fanny pack during your runs and then convert it into a chic crossbody bag for running errands. There are pockets galore for storing your phone, cards, keys and anything else.
Old Khaki Aztec Multi-Scarf
Cold no more! This multi-scarf can be worn over your arms, legs or neck for added comfort on long, chilly hikes, boot camps and runs.
Burnt Activewear Daily Crew Socks
Reviewers say it feels like you’re walking on clouds and they’re just so aesthetically pleasing over a pair of tights and your fave sneakers.
Mr Price Sport Reflective Arm Warmer
Wear these under your top for added warmth and layer down when you get warm enough. They’re breathable and light without feeling like there’s a boa constrictor on your arm.
Women’s Health participates in various affiliate marketing programmes, which means we may get commissions on editorially chosen products purchased through our links to retailer sites. More
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This Quick 10-Minute Butt Workout From A Trainer Will Grow Your Glutes Fast
by Markus Andrews 19 April 2023, 05:00
Words by Andi Breitowich
What if I told you you’re only 10 minutes away from a stronger booty? I’m only slightly exaggerating. There’s no quick fix for the perfect peach, but the good news is you don’t need a fully stocked weight room or oodles of time in it to grow your glutes. All you really need: a pair of heavy dumbbells, 10 minutes a few times a week, and consistency.
Strengthening your glutes means working three distinct muscles—the gluteus maximus, gluteus medius, and gluteus minimus. Sure, those gains look good, but they will also help you in everyday activities like standing up, using the stairs, running, jumping, and walking, says Macy Pruett, CPT, a certified personal trainer and the founder of Fittest Core. Plus, training your glutes improves your overall body composition. “When you perform glute-focused exercises, you tie in a lot of other muscle groups, which leads to high metabolic cost and burning calories during and after a training session,” she explains.
Clearly, glute workouts are worth the hype…but what’s the best way to approach them? “Progressive overloading is the most effective way to build glutes, and it simply means doing more over time,” says Pruett. That can mean increasing the weight, upping your reps, or minimizing rest. Those dumbbells you have on hand are more than sufficient for tightening, toning, and growing your bum.
So, how do you select the right weight? Pruett says you want to pick a weight that you can accomplish 10 reps of an exercise without failing. “When you get to a point of performing 10 reps with ease, it’s time to increase your weight,” she says. (Remember the progressive overloading strategy.) Increase the weight in 5- to 10-pound increments, but make sure you can maintain proper form with the added iron.
10-Minute Glutes Workout
Pro tip: If you’re doing an exercise with fewer reps, you can opt for a heavier dumbbell, but if you’re doing an exercise with higher reps, you’ll likely need a lighter one.
Remember: Consistency is key for results, and that means completing this 10-minute workout programmed by Pruett three to four times a week. Try it out and get ready for a serious booty burn.
Time: 10 Minutes | Equipment: Dumbbells | Good For: Glutes
Instructions: This glute workout includes three supersets (two exercises you complete back-to-back, with minimal-to-no rest) that engage all three muscles. Complete 3 sets of the bridge superset, 2 sets of the deadlift superset, 2 sets of the squat superset with no rest, and 3 sets of the finisher.
Bridge Superset
Weighted Glute Bridge
Why it rocks: This move is a staple glute exercise because it’s easy to perform and can be done with or without weight.
“It comes with a huge range of variations, and, most importantly, uses the glutes maximally without working the quads much,” says Pruett. “It works the gluteus maximus, which is the biggest muscle in our body and the one where we can see glute growth the most.”
How to:
Lie on the ground, with your feet flat on the floor about shoulder-width apart, knees bent and arms by your sides on the floor.
Place the dumbbell where it’s comfortable on your hip bones and maintain a neutral pelvis. (Option to complete the move without a weight.)
Engage your core, then push through your heels as you scoop your hips up toward the ceiling.
Squeeze your glutes at the top when you reach full hip extension. Keep your ribs down (don’t flare them or arch your back) and chin slightly tucked or head at neutral throughout.
Inhale as you lower down with control. That’s one rep. Complete 20 reps.
Glute Bridge March
Why it rocks: “This glute bridge variation is fantastic because it gives you that ‘feel the burn’ sensation that’s essential for glute growth,” says Pruett.
Plus, this exercise also engages the hamstrings and quads with time-under-tension.
How to:
Press up into a glute bridge, as described above, with knees, hips, and shoulders in alignment, and hold this position. (Option to place a dumbbell on your hips or complete with bodyweight.)
From here, raise one leg at a time, keeping the stationary leg firmly on the ground and pelvis stable.
Keep your core engaged and alternate raising legs, maintaining the lifted butt position. Complete 20 reps on each side.
Deadlift Superset
Romanian Deadlift
Why it rocks: Romanian deadlifts are a great addition to any glute workout because they focus on the “eccentric phase” of the movement, says Pruett—which is when the muscles lengthen.
“This allows you to take it slow on the way down, while the hamstrings are lengthened, and requires more work from your glutes and hamstrings.”
How to:
Start standing with feet about hip-width apart, knees slightly bent, holding dumbbells in front of your thighs, palms facing body. (You can hold one heavier dumbbell, or a pair of dumbbells with one in each hand.)
Keeping knees slightly bent, hinge at the hips while shifting them backwards.
Maintain a flat back and engaged core as you inhale and lower the weights toward the floor, keeping them close to your body. Make sure to keep your shins vertical and your weight back on your heels.
Exhale, and bring the dumbbells back up to the starting position engaging your glutes by extending your hips and raising your torso.
Continue to keep the weight close to your body and squeeze your glutes at the top of the position. That’s 1 rep. Complete 10 reps.
Single-leg Dumbbell Deadlifts
Why it rocks: This variation of a deadlift isolates the glutes. Plus, performing this single-leg exercise allows you to focus on one side of your body at a time, in turn, creating more work for that side, says Pruett.
This is also the exact movement as a Romanian deadlift, so you’ll perform it using the same techniques as above, but unilaterally.
How to:
Start standing on the right leg with your left leg slightly back behind your body, toe pointed and resting on the floor, right arm on hip, and left arm extended straight down at the side while holding your dumbbell. (Pruett always suggests holding one dumbbell in the opposite hand of the working leg.)
Inhale, engage your abs, and maintain a neutral spine as you slowly lean forward, lifting your left leg straight back behind your body and lowering your torso toward the floor until both are parallel to the ceiling, with the left hand/dumbbell almost touching the floor.
Exhale and drive into the right heel to return to the starting position. That’s 1 rep. Complete 10 reps on the left, then switch sides and repeat.
Squat Superset
Dumbbell Sumo Squat
Why it rocks: “The sumo squat is essential for glute workouts because it targets the glutes more than a standard squat by allowing you to lift heavier weights and achieve a deeper range of motion,” says Pruett.
As an added bonus, sumo squats also work your adductors to build up strength around your knees, ankles, and core.
How to:
Stand with your feet slightly wider than shoulder-width apart, weight evenly distributed, and toes turned out to 10 and 2 o’clock, while holding one heavy dumbbell with your arms straight down, or one dumbbell in each hand.
Keep your core engaged and chest tall as you inhale and bend your knees, sinking your hips down until your thighs are parallel to the floor. Think about pushing your knees out at the button of the position, while maintaining a neutral spine and your weight in your heels.
Exhale as you drive through your feet back to an upright standing position. That’s 1 rep. Complete 10 reps.
Pro tip: Always make sure your knees stay in line with your feet to prevent any injury, says Pruett.
Bodyweight Sumo Squat Pulse
Why it rocks: Pulse variations are great for “pumping up” the muscles since they isolate and activate your glutes, and fatigue them more quickly, which helps build endurance and increases muscle growth, explains Pruett.
This move also allows for high reps, which is perfect for supersets.
How to:
Stand with your feet slightly wider than shoulder-width apart, weight evenly distributed, and toes turned out to 10 and 2 o’clock.
This is the same movement as a sumo squat, but instead of performing it to its full range of motion, squat down and only come up about half the distance before returning down to the bottom position (this is your “pulse”). You can keep your hands on your hips or out in front of you.
Continue to pulse up and down while maintaining an engaged core and neutral spine. Complete 30 pulses.
Finisher: Glute Kickback
Glute Kickback
Why it rocks: No glute workout is complete without a burnout, says Pruett. She suggests wrapping things up with glute kickbacks because they target the gluteus maximus and hamstrings. You can also torch the medius if you internally rotate your foot.
“Glute kickbacks are one of my favourite glute exercises to add into any glute workout because they can be done standing, quadruped, with bands, weight, or the cable machine.”
How to:
Begin on all fours, with wrists under shoulders and knees under hips. Make sure your hips are square throughout the entire move and your core is engaged.
Using your glutes (really focus your mind on that working muscle), raise and extend the active leg and squeeze at the top of the movement.
Lower back down to starting position. That’s 1 rep. Complete 15 reps on each side.
This post This Quick 10-Minute Butt Workout From A Trainer Will Grow Your Glutes Fast was originally published on womenshealthmag.com. More
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This Full-Body Bodyweight Workout Builds All The Muscle
by Markus Andrews 14 April 2023, 09:13
If you ask me, bodyweight training doesn’t get the credit it deserves. People think you can’t burn tons of calories or build muscle without any equipment — but I’m here to tell you that you can. This full-body bodyweight workout will prove it.
First of all, bodyweight workouts give you the opportunity to really develop an awareness of your body and perfect your form, which are MUSTS if you do want to work out with weights or resistance bands at some point (and don’t want to get injured).
The fact that you can score a full-body bodyweight workout without any equipment means that you can boost your fitness and see *very* real results whether you’re at a gym or in your bedroom. (Home workouts FTW.)
Plus, since bodyweight workouts are easy to modify or progress, you can make little tweaks to increase every exercise’s difficulty, so you continue to sculpt and get stronger. It can be as simple as adding a jump to your split squats or switching from incline pushups to full pushups.
I promise: As long as you feel challenged, you are building muscle.
Need I say more? With the 20 exercise options below, you can build your perfect full-body bodyweight workout circuit — whether you want to keep it low-impact and beginner-friendly or crank up the heat and spike your heart rate with some high-intensity moves. Just make sure to incorporate upper- and lower-body movements in order to reap full-body benefits.
Time: 20 Minutes | Equipment: Bodyweight | Good For: Total Body
Instructions: Select four of the exercises below, including a balance of upper-body and lower-body moves. Perform each for 30 seconds to one minute, then continue onto the next, resting only as needed. When you’ve completed all four exercises, rest for 30 seconds to one minute, then repeat for three to four total rounds.
Beginner-Friendly, Low-Intensity Moves
1. Plank
How to: Start kneeling at back of mat with toes tucked and butt resting on heels. Walk hands forward to an all fours position with knees under hips and wrists under shoulders. Lift knees to form one straight line from heels to head. Keep hips high and abs engaged.
Hold for 30 seconds to one minute, then continue immediately to your next exercise, resting only as needed.
Remember, you’re doing four total moves and showing your upper and lower body equal love.) When you’ve completed all four moves, rest for 30 to 60 seconds, then repeat for three to four total rounds.
2. Deadbug
How to: Start lying on back with arms extended straight over chest and legs lifted in the air and bent at 90-degree angles. Maintaining contact between low back and floor, brace core, then slowly and simultaneously straighten and lower right leg until heel nearly touches floor and left arm until hand nearly touches floor overhead. Pause, then return to start and repeat on the opposite side. That’s one rep.
Repeat for 30 seconds to one minute, then continue immediately to your next exercise, resting only as needed.
3. Incline Pushup
How to: Start in a plank position with hands on a chair, bench or step and feet on floor. Lower down, with elbows pointing 45 degrees away from body, until arms bend to 90 degrees. Then press back up. That’s one rep.
Repeat for 30 seconds to one minute, then continue immediately to your next exercise, resting only as needed.
4. Squat to Lunge
How to: Start start standing with feet slightly wider than shoulders, toes facing forward or slightly turned out, hands clasped in front of chest. Lower down into a squat, making sure to keep your knees from passing your toes. Rise back to stand, and then take a large step forward with your left foot and lower down into a lunge, stopping when both legs form 90-degree angles. Keep right heel high. Return to start, then repeat on the other leg. That’s one rep.
Repeat for 30 seconds to one minute, then continue immediately to your next exercise, resting only as needed.
5. Glute Bridge
How to: Start lying on back with legs bent, feet flat on floor, and arms by sides. Engage abs, squeeze glutes, press into heels, and raise hips toward the ceiling until body forms one line from shoulders to knees. Hold the position for two seconds before lowering to start. That’s one rep.
Repeat for 30 seconds to one minute, then continue immediately to your next exercise, resting only as needed.
6. Step Up
How to: Start standing facing a box or step. (You can skip the dumbbells!) Place left foot on the bench and right foot on the floor. Pushing through left foot, lift body up until you’re standing on top of the bench. Drive right knee up until it forms a 90-degree angle. Pause, then return to start and repeat on the other leg. That’s one rep.
Repeat for 30 seconds to one minute, then continue immediately to your next exercise, resting only as needed.
7. Tempo Squat
How to: Start standing with feet parallel and shoulder-width apart, arms at sides. Engage core push hips back, and bring arms forward to clasp at chest height. Begin to lower down slowly to the count of five, stopping when thighs are parallel with the floor. Press through feet to reverse the movement in one count and return to start. That’s one rep.
Repeat for 30 seconds to one minute, then continue immediately to your next exercise, resting only as needed.
8. Military Press
How to: Start standing with feet shoulder-width apart, hands extended straight overhead, palms facing forward, with biceps by ears. (Note: You can use dumbbells for an added challenge.) Keeping back straight and core engaged, slowly lower arms by sides until elbows are bent at 90 degrees. Be sure to squeeze shoulder blades together at the bottom of this movement. Return to starting position. That’s one rep.
Repeat for 30 seconds to one minute, then continue immediately to your next exercise, resting only as needed.
9. Pushup Plus
How to: Start lying on stomach, with legs straight, toes tucked, arms bent, elbows pointed toward the ceiling, and palms close to body in line with ribs. Engage abs, then exhale and push the floor away until arms are straight. Next, continue to push palms into the floor, spread shoulder blades wide and lift upper back toward the ceiling. Reverse movement to return to start. That’s one rep.
Repeat for 30 seconds to one minute, then continue immediately to your next exercise, resting only as needed.
10. Around the World
How to: Start lying on stomach, arms extended forward, legs straight behind body, feet pointed, all four limbs, plus head and chest lifted to hover off floor. Then, circle arms out wide and back by sides, squeezing shoulder blades together. Reverse movement to return to start. That’s one rep.
Repeat for 30 seconds to one minute, then continue immediately to your next exercise, resting only as needed.
Advanced, High-Intensity Moves
1. Burpee 180 Jump
How to: Start standing in middle of mat with feet shoulder-width apart and arms by sides. Complete a burpee by squatting down to place palms flat on mat in front of toes, hopping feet back into a high plank position and lowering body down to floor, then pushing through palms to reverse the movement. As you rise to stand, hop around to face the opposite direction and then perform another burpee. Hop back around to start position. That’s one rep.
Repeat for 30 seconds to one minute, then continue immediately to your next exercise, resting only as needed.
2. Plank Up-Down
How to: Come down into a forearm plank with toes tucked, elbows under shoulders, and hips at the same height as shoulders. Pick up one arm and press hand into the ground toward a high, straight-arm plank; repeat the same action with the other hand to complete the transition from low plank to high. With the lead arm, lower back to forearm, then follow with the other hand. Try to keep hips still. That’s one rep.
Repeat for 30 seconds to one minute, then continue immediately to your next exercise, resting only as needed.
3. Bulgarian Split Squat
How to: Start standing about two feet in front of a step. (You can skip the dumbbells!) Extend left leg back and place left foot on step. Bend knees to lower body as far as you can (or until knee hovers right above the ground), keeping shoulders back and chest up. Pause, then press through right heel to return to start and repeat on other side. That’s one rep.
Repeat for 30 seconds to one minute, then continue immediately to your next exercise, resting only as needed.
4. Single-Leg Glute Bridge
How to: Lie on back with arms out to the side, knees bent, and feet flat on the floor, hip-width apart. Keeping thighs aligned, straighten one leg so that toes point up. Squeeze glutes to lift hips evenly off the floor, then lower and repeat on other side. That’s one rep.
Repeat for 30 seconds to one minute, then continue immediately to your next exercise, resting only as needed.
5. Hand-Release Pushups
How to: Place hands shoulder-width apart on floor, then extend legs with feet about hip-width apart, forming a straight line from head to heels. Keeping core tight, bend elbows to lower body all the way down to the floor. At the bottom, allow torso to rest on the ground and briefly lift hands a couple centimetres off floor. Push back up to high plank. That’s one rep.
Repeat for 30 seconds to one minute, then continue immediately to your next exercise, resting only as needed.
6. Prone Pull
How to: Start lying face-down on floor with legs extended straight, forehead resting on a folded mat or towel, and arms bent with palms flat on floor close to ribs and elbows pointed toward ceiling. Lift palms off the floor, squeezing shoulder blades together, then extend arms straight overhead until biceps are by ears. Bend arms to bring palms back in line with chest. That’s one rep.
Repeat for 30 seconds to one minute, then continue immediately to your next exercise, resting only as needed.
7. Bear Crawl
How to: Start in tabletop position at the back of mat with wrists under shoulders, knees under hips, and neck neutral. Keeping elbows slightly bent and back flat, raise hips slightly to lift knees off the floor. Slowly walk hands and feet forward in an alternating pattern to the top of mat, then reverse the movement. That’s one rep.
Repeat for 30 seconds to one minute, then continue immediately to your next exercise, resting only as needed.
8. Walk-Up Squat
How to: Start in a kneeling position, toes tucked under, knees hip-distance apart. Bring right foot forward to a half-kneeling position. Bring left foot forward, into a low squat. Come up to standing. Return to start by lowering down to a squat and bringing right knee down first.
Repeat for 30 seconds to one minute, then continue immediately to your next exercise, resting only as needed.
9. Tricep Pushup
How to: Start in a plank position. Lower body down a few inches, with elbows pointing toward feet and biceps close to ribs. Then press back up. That’s one rep.
Repeat for 30 seconds to one minute, then continue immediately to your next exercise, resting only as needed.
10. Jumping Split Squat
How to: Start in split squat with torso upright, right leg forward and left leg back (both bent at 90 degrees), left arm bent in front of chest, and right arm extended behind body. Engage abs and drive through right heel to jump up into the air with straight legs, switching arms and leg positions to land softly back into a split squat with left leg and right arm forward. Reverse movement to return to start. That’s one rep.
Repeat for 30 seconds to one minute, then continue immediately to your next exercise, resting only as needed.
This article was originally published on www.womenshealthmag.com More

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