More stories

  • in

    A Breakdown of Miley Cyrus’ Full “Flowers” Workout Routine

    If there’s one surefire way to get over a breakup, do as Miley Cyrus does and buy yourself flowers, take yourself dancing, and sweat it out—all the while looking glam and sexy. ICYMI, I’m referring to Miley Cyrus’ latest single and music video “Flowers.” With over 100 million views of #flowersmileycyrus on TikTok, her viral video shows her cutting a rug (in what’s believed to be Liam Hemsworth’s suit BTW), not to mention gives us a taste of her steamy, must-try fitness routine (those spider push-ups are no joke). Ahead, Julia Stern, a certified functional strength coach (CFSC) and instructor at Fiture, breaks down Miley’s key workout moves and the benefits of each. Plus, a no-equipment-necessary, Miley Cyrus-inspired workout you’re also going to want to try. 

    @newyearnewmiley
    less of a request, more of a demand
    ♬ Flowers – Miley Cyrus

    A breakdown of Miley’s workout in “Flowers” 
    If you searched for “Miley Cyrus workout routine” immediately after “Flowers” dropped, you’re not alone. Leave it to Miley to make burpees look enticing (the black lingerie set doesn’t hurt). “This workout comprises multi-joint, full-body movements covering multiple bases: you will focus on your strength, get in some cardio, and enhance your core stabilization,” explained Andrew Slane, a sports conditioning specialist and instructor at Fiture. Stern agreed: “All of [her] moves together make a great full-body workout, especially if you’re short on time and want to get a good sweat in,” Stern expressed. “Most importantly, it’s fun and challenging, so you’re likely to come back to it!”
    Eager to get started? Same. “If you want to get started with moves like this, your first step is to master basic patterns like a squat and hinge, as well as work on core activation,” Stern said. “As you get stronger, you can add in equipment and challenge yourself.” Read on for all the details of Miley’s six signature moves, according to Stern. Grab your battle ropes, a long resistance band, and a spicy ‘fit for good measure, and give them a go!

    Battle ropes
    Miley starts her intense sweat sesh with some alternating, heart-pumping battle ropes (hello, abs). Hot tip: Keep your knees bent as you pump each arm one after another à la Miley. The best part? Chances are you’ll feel like a total badass a few seconds in. “Battle ropes have so many benefits, and they’re a fun way to switch up your cardio routine. Similar to running and biking, battle ropes will also increase your heart rate and can be used for high-intensity intervals. Ropes also build strength–you’ll feel it right away in your shoulders, and your core has to be activated so you can move the ropes quickly. There’s a ton [of variations] to play with: Single-arm, double-arm, circles, and twists are all possible with ropes of different weight that can increase as you get stronger.”

    Spider push-ups
    Miley kicks it up a notch with her second exercise: a combo bear-crawl-spider-push-up, with a resistance band no less. If that sounds too hardcore, simply start with spider push-ups—they’re hard AF in their own right. Drive one knee towards the armpit on the same side as you go down for your push-up, then bring it back to a plank. “Spider push-ups are the ultimate combo of core and upper body strength. This will work your chest, triceps, and obliques. The resistance band pulls her momentum backward here, so she has to work a bit harder to [execute the] push-up and use core control to release the push-up slowly.”

    Glute bridges
    Hot take: The hip swivel Miley adds to her glute bridges is definitely not necessary, but if it makes you feel sexier, why not? If you’re sticking with good ol’ bridges, just make sure your hips are even as you hold them up, and squeeze that booty. “Glute bridges work your glutes, hamstrings, and core. Adding a weight or pausing at the top here can make it more challenging. Strong glutes protect your lower back, making it easier to climb stairs, sit down in a chair, and lift heavy boxes.”

    Burpees
    And now for the total-body move everybody loves to hate. That said, anyone else get the sudden urge to see how many you can do consecutively? “Burpees are so important! They get your heart rate up, but they also help you practice pushing yourself up off of the floor. A resistance band actually modifies this exercise because you don’t have to support your full body weight on the way up. It’s a great place to start if you’re newer to the move.”

    Banded lunge to knee drive
    Don’t stop now. You’ll for sure feel the burn with this move, which consists of lower body strength mixed in with cardio. Expect to activate your core, glutes, and hamstrings while getting your heart rate up. Word to the wise: Don’t be fooled by how easy Miley makes them look. “The lunge to knee drive is a move that will work your lower body as well as your core. Because this requires so much stability, your core needs to be activated so you can maintain balance. When you step back into a lunge, focus on driving your front heel into the floor. Then, slowly lift your knee towards your chest without falling over. In the beginning, you can modify this move by dropping your foot between each rep. If you want more of a challenge, see if you can do them in a row without stopping in between.”

    Bird dog
    Slowing things down for the end of her workout (phew!), Miley simultaneously extends her right arm and left leg out for the bird dog exercise. “The quadruped move is a great move regardless of your fitness level. It works on core strength stability and balance while also increasing mobility. I love to include this one at the beginning of my workouts to activate my core and prep my body to lift weights. You can modify this one by just working your arm or your leg one at a time and alternating from there.”

    Don’t have equipment? Here’s a Miley-inspired workout for you
    No equipment on hand? All you need is your own bodyweight for this “Flowers”-inspired workout courtesy of Fiture. 

    Mountain climbers: 3 sets of 16 reps
    Hip raises (to make it more challenging, place a dumbbell on hips): 3 sets of 16 reps
    Spiderman push-ups: 3 sets of 12 reps
    Lunge with knee drive hop: 4 sets of 10 reps total (2 sets per side)
    Bird dog: 3 sets of 12 reps (alternating sides), holding for 3-5 seconds at a time

    I Tried the Taylor Swift Treadmill Workout for a Week—Here’s What Happened More

  • in

    I Tried Over 20 Pairs of Plus-Size Leggings—These 4 Made the Cut

    Finding plus-size activewear is tough, to say the least. Everything is either too tight or too camel-toe-y or too loose or too ugly (sorry, not sorry). And honestly, having good workout clothes makes working out actually bearable for me. One of the most important parts of a good workout to me is having a good pair of leggings that don’t slip or slide and actually make me feel confident, but finding a good pair of plus-size leggings is equivalent to finding a needle in a very large haystack.
    While it’s not a one-and-done motivator, I’ve been on the hunt for activewear that makes waking up at 6am to do squats just a liiiiiittle more bearable. I’ve tried on dozens of pairs, but these are the ones that actually made the cut. TBH, some of these even make me want to book that yoga class I’ve been talking about for months. Flattering, comfortable, and cute? What more could a girl ask for.
    For reference, I usually wear a size XXL.

    Our Social Editor Keely wore these on a casual day in the office once, and I went to Nordstrom the next day to try them on. On her, they looked like the perfect black leggings: cute with an oversized sweatshirt, but also durable enough to actually work out in.
    These didn’t disappoint. Nike leggings are a little weird size-wise, so I had no idea what size to try on. I took both a 1X and 2X in the fitting room, and the 1X ended up being the perfect fit. I think these would be great for a yoga class (especially hot yoga) because the material is definitely sweat-wicking without being too compressive. I also would totally wear these on a normal day, so these work double-duty. On me, I didn’t feel like they were worth the price after I’d found leggings that did the same thing at a lower price point, but if these are in your price range, I would definitely go for them.

    For the price, these are incredible. I have another pair from this brand from a few years ago, and they have lasted so long without any pilling. I basically survived with these exclusively as my go-to workout pants for months, and they’ve still managed to keep their shape and style.
    So, I had to try another pair. I tried on an XXL in these leggings (because that’s all I found in store), and they were great. I wouldn’t call them my favorite leggings of all time, but if you’re working on a budget, these are a great option. I did a few squats in the dressing room to test, and they stayed in place well without having to hold them up or move around, and had a good amount of compression.
    I would wear these for all kinds of workouts without worrying about them not holding up. (The online sizing is definitely limited on these, however, as they only go up to an XXL).

    We’re huge fans of Girlfriend Collective here—their ethics and commitment to both diversity and sustainability makes supporting them feel good, and that’s without even going into how good their products are.
    I ordered these thinking I’d return them after I tried the magic that are the next leggings, but these are a VERY close second and will certainly not be leaving my closet anytime soon. I actually immediately went to work out once I put them on because I was excited to show them off. These are extra sweat-wicking, which makes working out in them extremely comfortable. It’s honestly kind of cooling on the skin (is that even possible lol?), so I’ll definitely wear these for my most intense workouts.

    Everyone I talked to said I had to try Fabletics plus-size leggings, and this adventure finally got me to order a couple pairs online. DING DING DING, we have a WINNER! These were truly the best leggings I’ve ever tried on. I got the leggings with the highest amount of compression because they had incredible reviews, but I was really nervous about the sizing. I went with what the size guide told me, and upon first receiving the leggings, I thought there was no way they’d fit. They look so tiny before you put them on your body, but they stretch to fit you perfectly.
    I love the compression and feel of these leggings so much. I’ve worn them to the gym a few times (tiny flex, yeah, I work out, what’s it to ya), and I can’t imagine a workout where these don’t work. I love them for weight-training, but when I went for a treadmill run (HUGE flex for me, but I should admit it was a five minute warm-up and was more of a light jog than a run but whatever), they stayed in place the entire time. Truth be told, I’ve had these for a few weeks now, and they haven’t begun to pill even though I’ve washed them a few times.
    Basically, I’d buy these over and over again. I’m planning to place a lot more Fabletics orders in the future; their sports bras are calling my name! I picked them up in red and black because I knew I’d wear them constantly.

     

    I Recreated Famous Pinterest Outfits on My Plus-Size Body

      More

  • in

    Take your health and fitness to the next level with Fitbit in 2023

    Lifestyle

    by Team Emirates Woman
    2 hours ago

    IN PARTNERSHIP: As you set fresh new intentions for 2023, Fitbit is here to play a key role in bringing about these changes. With the importance of small yet sustainable changes, regular fitness activities can help destress individuals from the stresses of daily life. Designed to constantly motivate people to do activities beyond their comfort zone, the brand has garnered a growing community of enthusiasts who want to prioritise fitness and make it part of their daily lifestyle.
    Recently, Fitbit, part of the Google family, hosted an exclusive wellness day at The Retreat Palm – a wellness hotel, which included a range of fitness and wellness activities along with some meaningful conservations and a networking session.
    Prateek Kewalramami, Head of Marketing of Fitbit – MEA at Google, opened the event with a keynote and shared an interesting statistic,“2022 was an incredible year for the Fitbit community. We stepped up and clocked 20 billion total miles in 2022, which was enough to walk to Mars 143 times.”

    For many people, the month of January is synonymous with New Year’s resolutions. Google Search trends back this up: Every January, we see spikes in searches related to making positive changes, particularly around health and wellness, like getting better sleep, reducing stress and increasing fitness. Products like Fitbit can be of great help as they come with tools and features that provide insights into your body and behaviours. Those insights can help you figure out how best to tackle your goals and feel better in general.

    In an interactive session with David Amehame, Regional Sales Manager, Middle East & Africa, Fitbit at Google, he mentioned that “One of the biggest reasons people shy away from setting health goals is that they believe they must set grand aims for themselves.”
    “A health goal can be as simple as dedicating 30 minutes to exercising daily or swapping an item in your groceries for a healthier alternative. Not only are lots of small changes easier to maintain than one significant change, but they’ll also probably deliver a broader range of health benefits,” he emphasised.

    Throughout the evening, guests were able to push boundaries through a series of adrenaline-fuelled activities such as Aquafit, where they could pedal on stationary bikes in the swimming pool for healthy resistance. Participants also had an opportunity to make their own fruit smoothie on a spin-cycled powered juicer specifically designed for the evening.

    Through interactive sessions, the brand also highlighted the innovative Active Zone Minutes (AZM) which tracks the amount of time a user spends in a heart-pumping activity. During the programme, the team shed light on another achievement of the global community in 2022 reaching a combined total of 173 billion AZM, proving the device’s capability to make fitness a priority for its users.

    By bringing a series of new opportunities to the table, Fitbit is committed to supporting your health goals and has added new enticing premium workouts to complement their users’ new year intentions.
    – For more on luxury lifestyle, news, fashion and beauty follow Emirates Woman on Facebook and Instagram
    Images: Instagram @FitbitMENA More

  • in

    If You Do One Type of Workout in 2023, Experts Say It Should Be This

    Ever noticed how babies and four-legged furry friends instinctually crawl, climb, and jump their way around? They don’t need a trainer, routine, or Youtube video to tell them how to move–they just do. It turns out we can learn a thing or two from the way they work their muscles, and fitness trends are taking notice. According to the Pinterest Predicts 2023 report, primal movement–or moving our bodies in the manner they were built to–is the fitness trend of the year. Known as primal movement or primal fitness, the back-to-basics approach to getting your heart pumping focuses on movement patterns we’ve naturally been doing for hundreds of thousands of years.
    The end goal? To feel your best and improve strength, cardiovascular health, and endurance in the way your body was actually meant to. With WFH life staying put (looking at you, tech neck) and diet culture (and the draining fitness fads that come with it) finally making its exit, it’s no wonder we’re following our instincts and going back to what naturally feels good, making the expert what it should’ve been all along: our own bodies. Read on to learn the ins and outs of primal movement and how to get in on the workout.
     

    In this article

     
    What is primal movement?
    Forget fancy workouts with complicated exercises that you’d never do in everyday life. Primal movement encourages moving away from the sedentary life we’ve become accustomed to by practicing fundamental movements the way our ancestors did to improve our physical function. “Primal movements are the foundation for any movement that occurs in the body and are essential to building and maintaining, a strong, resilient, and pain-free body,” explained Hollis Tuttle, a lululemon studio trainer, lululemon ambassador, and marathoner.
    “Primal movement is how we bend, rotate, push, pull, and walk in the most intuitive way,” conveyed Thea Hughes, a strength training coach and Founder of Max Effort Training. “They are the movements that we practice daily, subconsciously. When translated to exercise, primal movement patterns become a pull, push, squat, lunge, hinge, rotation, and walking. Each incorporating a need for stability, adequate mobility to move through the range of motion with ease, and strength.” 
    In other words, the workout method is no new concept. It’s the OG way we were designed to move. “The human body is wired to move in basic patterns,” said Dr. Richard Joseph, a certified personal trainer and Chief Medical Officer at Restore Hyper Wellness. “We’re born to do these movements naturally. We see kids do them with ease, but as we age they can become more difficult to do. These movement patterns can become restrictive in certain ways over time, and if they aren’t done properly, there’s a higher risk of injury.”
     
    What are the benefits?
    Don’t let the simplicity of primal movement fool you: It targets your full body, while helping your body run more smoothly, akin to your car after getting a tune-up. The workout directly translates to activities outside the gym, giving you a leg up in better and more easily performing everyday actions you don’t think twice about: sitting, walking up and down stairs, lifting an object off the floor, or pushing open a door. “Primal movements are particularly great at improving mobility, strength, coordination, and movement patterns,”described Louis Chandler, an Alo Moves instructor and Alo Wellness Club Head Trainer. “They’re able to do all these things simultaneously, creating a deep mind-body connection.” 
    But it doesn’t stop there. By mimicking how your body moves IRL and training muscles to efficiently work together in your workouts, you increase your awareness of how your body moves, teaching you how to move safely and purposefully. “There’s a decreased chance of injury with proper primal movement,” Dr. Joseph expressed. “You’ll also see an improvement in your exercises, workouts, and what your body can withstand when training. Therefore, increasing your strength overall.” 

    How do you practice it?

    As with starting any new wellness trend, talk with your doctor if you’re unsure primal movement is safe for you, and start slow. “The best way to start practicing primal movement is to improve the mechanics and ease of getting up and down from the floor or low positions,” Hughes spelled out. “Starting with squats. Squats turn into lunges, into walking lunges. Then, try inchworms that walk out into a long plank, push up, walk back in and roll up, or any exercises that move you through rotation, flexion, stabilization. Most importantly, have fun.” 

    The best part about working out the primal way? You don’t have to hit the pavement or go all-out in HIIT classes on the reg. There’s no shortage of modalities to carry primal movement out: Take your pick from a shorter, more intense strength training sesh to a 3-hour long hike. Tuttle provided examples of functional movement exercises based on the seven movement patterns the body is meant to do. Add a variety of exercises from each movement pattern into your routine to reap the benefits of primal movement.
    Squat: bodyweight squat, kettlebell goblet squat, dumbbell front squat, barbell back squat
    Lunge: forward lunge, reverse lunge, lateral lunge, step up (bodyweight or with load)
    Push (vertical and horizontal): dumbbell strict press (vertical), push-up (horizontal)
    Pull (vertical and horizontal): pull-up (vertical), kettlebell gorilla row (horizontal)
    Twist (rotational and anti-rotational): medicine ball throws (rotational when standing sideways to the wall), plank with alternating shoulder taps (anti-rotational)
    Hinge (also referred to as bending): barbell deadlift, kettlebell single-leg Romanian deadlift
    Gait (also referred to as locomotion): walking, hiking, or running More

  • in

    Get Strong, Shapely Legs With This Do-Anywhere Leg Workout

    These moves, forming part of a killer leg workout, works *hard* to build lean muscle and firm those legs fast.
    The explosive moves (plyometrics) in this leg workout increase strength and help your body absorb impact to prevent injuries, says Juan Carlos Santana, director of the Institute of Human Performance in Florida.
    Warm up for 10 minutes and do two sets of eight reps twice a week. Or, slot them into your regular workout and witness the burn in your glutes, core and quads.
    Vertical Jumps
    Level: ModerateStand with your legs shoulder-width apart and your arms slightly in front of you. Squat down about 45 degrees and jump up as high as you can. Land on the balls of your feet, but make sure your whole foot touches the ground before repeating immediately.
    READ MORE: 4 Postpartum Exercises That’ll Give You A Tighter Core
    Long Jumps
    Level: AdvancedStand with your legs shoulder-width apart. Get into a quarter squat and immediately jump forward as far and as high as you can. Bring your arms in front for balance as you jump. For a more challenging move, jump forward over obstacles like cones or sticks.
    READ MORE: 6 Dance Fitness Lessons From The Fitness Marshall
    Lateral Obstacle Jumps
    Level: OlympianStand next to a step or cone with your feet shoulder-width apart and your hands in front of you for balance. Get into a quarter squat and jump as high as you can laterally over the obstacle, landing on both feet. As soon as you touch the floor, jump back the other way.
    READ MORE: This 4-Week Bodyweight Challenge Is The Ultimate New Year Workout Plan More

  • in

    6 places in the UAE for an unforgettable horse riding experience

    Lifestyle

    by Sarah Joseph
    58 mins ago

    From a spacious paddock to qualified instructors, the UAE is well-known for this exhilarating sport which is available all year round for you to enjoy.
    So, get your equestrian hat on to enjoy the outdoors and experience nature at its finest.
    As here at Emirates Woman we are quite the fans of horse-riding, here’s a curated list of stables with fully equipped facilities for you to embrace throughout the year, especially now.
    Dubai Polo & Equestrian Club

    With a state-of-the-art polo and equestrian community located in Dubailand, with over six million square feet of land, it consists of four world-class polo fields, a polo academy, a riding school with a dedicated riding aren’t emulating that Andalusian elegance with an oasis of excellence and uncompromising luxury. The instructors help fine-tune your skills with the well-schooled horses as it operates from Sunday to Saturday, 6am to 12am. Prices start at Dhs240 for beginners in a group setting and Dhs475 for a private beginners class.
    For more information visit poloclubdubai.com
    JA Equestrian centre

    Featuring its own air-conditioned stables with a vast expanse at JA, The Resort. This wonderful place for horse riding in the UAE provides expert qualified instructors for both experts and beginners in a fully-equipped schooling environment where regular riders can venture out and enjoy the natural desert environment, making it available all year round. The stables operate from 7am to 12pm and 4pm to 7pm.
    For more information visit jaresortshotels.com
    Dubai City stable

     
    This family-friendly oasis located in Umm Sequim district, being only 10 minutes from Dubai’s Downtown area is perfectly suited for city residents who are either trained or wish to begin their horse riding journey as this stable is truly the perfect point for all horse desert adventures as they offer both private and group tuition for beginners through various events too. Starting at Dhs190 for 45 minutes, this place is definitely one to visit.
    For more information visit dubaicitystable.com 
    Sharjah Equestrian and Racing club

    Being one of the first equestrian clubs in the UAE established under the patronage of H.H. Sheikh Dr. Sultan Bin Mohammed Al Qassimi, this riding club is located on Al Dhaid Road. It’s home to one of the largest indoor riding facilities in the Middle East ensuring that its well equipped with qualified trainers and riding instructors who have advanced their technical skills. The riding school is closed on Tuesday and is open from morning 8am to 12pm and 4pm to 8pm.
    For more information visit serc.ae
    Emirates Equestrian centre

    Whether you’re interested in horse riding or simply wish to experience a tranquil equine desert escape, riders of all levels are welcome and also have the opportunity to learn about show jumping, dressage, eventing, join the pony club or visit the riding school. With fully qualified instructors being able to answer your queries, polo events also take place for you to simply visit. The lesson hours are available from 7am to 11am and 4pm to 7pm and is located on Al-Ain Road, Dubai.
    For more information visit emiratesequestriancentre.com
    Al Wadi Equestrian Centre
    Located at the Ritz Carlton resort Al Wadi in Ras Al Khaimah, this equestrian centre offers lessons and experiences for guests of all ages and skill levels. Group and private lessons are available for experienced and beginner riders, including children. Spacious paddocks and a horse-walking arena are among the facilities.
    For more information visit www.ritzcarlton.com/en/hotels/uae/al-wadi-desert/

    – For more on luxury lifestyle, news, fashion and beauty follow Emirates Woman on Facebook and Instagram
    Feature Image: Al Wadi Equestrian Centre More

  • in

    4 Postpartum Exercises That’ll Give You A Tighter Core

    Hey mama! Congratulations on your new baby and we’re sure you can’t wait to get back into action to start working out. Don’t forget, we all heal at a different pace, but a good indication of how well you’re healing would be to get the ‘all clear’ from your doctor when you go for your six weeks check-up. Before then, walking and light exercise is great. Grab the stroller, the baba, and get some fresh air.
    Fitness instructor, mother of three, and former Women’s Health Next Fitness Star Finalist, Phia-Lee Rabie shares her top four core recovery exercises, that will tighten the corset and slim your waistline, after childbirth.
    [embedded content]
    Postpartum Exercises
    1/ The Vacum
    Perform these postpartum exercises standing, sitting or lying down.

    Take a deep breath in and on the exhale, draw the belly button in and up towards your spine squeeze out all the air.
    Hold your breath forming a vacuum when you can’t hold your breath any more breath slowly keeping your belly button drawn.
    Perform this hold as long as you can or do a 30-second hold for 5 sets.

    READ MORE: How Yoga Helped This Woman Cope With Her Pregnancy
    2/ Vacuum Twist
    Perform these postpartum exercises while standing.

    Do the vacuum hold (drawn in holding your breath) and add an upper-body twist with hands behind your head.
    Keep the movement smooth with 10 reps and work up to 20 reps for 5 sets.

    3/ Heal Taps
    Performed lying down with knees bent.

    Place your hands under your bottom for extra support.
    Draw the belly button in and keep your upper body on the floor.
    Curl up the lower body knees towards your chest.
    Rollback down and tap the heels on the floor that’s one rep. Start with 30sec 4 to 5 sets.

    READ MORE: 6 Weight Loss Strategies That’ll Get You Closer To Your #BodyGoals
    4/Leg Slides
    Performed lying down, with knees bent and feet flat.

    Draw the belly button in and slowly slide the one leg down the floor to straighten it out, then slide it back.
    Take a deep breath, draw in the belly button, and repeat on the other side.
    Do 4 to 5 sets per side. Increase your reps as you get stronger.

    READ MORE: 11 Best Workout Tights To Give You All The Gym Inspo
    Postpartum exercises: a word from the expert
    Gynaecologist and Laparoscopic Surgeon, Dr Natalia Novikova, says postpartum exercises are very important for maintaining general health and mental wellbeing. “There are different ways of getting back to exercise. It’s possible to return to physical exercise within a few weeks of giving birth if you had a vaginal birth and within four weeks after Caesarean section,” she says.
    Dr Novikova advises, if you suffer from medical illnesses or have had complications with your pregnancy,  it’s advisable to consult your treating doctor regarding the return to physical activity. “Listen to your body, don’t overstretch —  stop if you are sore. I suggest finding time every day for at least 30 minutes workout,” she says.
    Tiredness and lack of sleep make it very hard to get into any exercise routine, but once you start exercising your energy levels will improve and you will be happier so it’s certainly worth trying to fit it in. Any exercises will work well — lunges, squats, sit-ups, push-ups, yoga, core exercises, spinning, swimming. More

  • in

    6 Dance Fitness Lessons From The Fitness Marshall

    So you thought exercise was boring? Nuh-uh! Use these lessons from the Fitness Marshall to turn your workout into a fierce dance-fitness sweat sesh.
    At the end of May we teamed up with Cotton On BODY for their tenth birthday celebration — an early-morning dance party in Nelson Mandela Square with the Fitness Marshall himself, Caleb Marshall. Let’s be honest, it didn’t take much convincing to get us there — we were already huge fans of the Fitness Marshall YouTube videos.
    But while we expected a rocking good time, we weren’t totally convinced that the Fitness Marshall brand of cardio dance fitness counted as a legit workout. Until we tried it. And discovered that breaking it down to catchy pop tunes gets your heart rate up enough to ditch your jersey on an icy Jozi winter’s morning. Plus, it’s also surprisingly taxing on your muscles. So if your idea of working out is suffering through endless sets of mindless repetitions, use these lessons from the Fitness Marshall to turn your lounge dance-offs (we know you do them!) into bonafide exercise.
    1. Up The Energy
    To reap the heart-healthy, fat-burning benefits of cardio, you need to get that heart rate up. Incorporating jumps into your workout (even little ones) makes it more explosive, which ups your heart rate and the burn. Bonus: It’ll sculpt your calves, too.

    READ MORE: 4 Core Moves That’ll Create A Stronger Body All Over
    2. Get Low
    Nobody enjoys squats. But they’re brilliant for toning your legs and perking up your butt. Take the pain out of repetitive squats by getting low on the dance floor. And holding it there. Same muscle activation, way more fun.

    3. Get Flexi
    Flexibility is one of the markers for overall fitness because the more flexible you are, the better you move and the lower your risk for injury. If you sit at a desk all day or do sports that involve repetitive movements (hey there, runners and cyclists!) you’re already at a disadvantage. Sorry. Add a yoga class or two to your workout schedule or take time for dynamic stretching.

    READ MORE: “Here’s How I Got My Fitness Back After The Pandemic”
    4. Move In Different Directions
    There’s a reason athletes do agility drills. They create new pathways in your brain that help you respond quicker (say, dodging out the way when someone’s about to bump you on the street) and improve your balance and spatial awareness. Practise moving backwards, sideways and changing direction quickly.

    5. Work That Core
    Having a strong core is going to help you in everything you do. These are the muscles that support your spine and they’re connected to all the other major muscle groups in your body. Strengthening them also lengthens your body and keeps you upright, making you look slimmer. Score!

    READ MORE: Pro-Fighter Jess Mouneimne Shows Why You Should Take Up MMA
    6. Use Your Whole Body
    There are certainly times for working muscles in isolation (say, if you’re a bodybuilder or doing rehab) but for overall functional fitness and strength, train your body the way it moves in life — as a unit.

     Need more inspiration? Check out what went down in Nelson Mandela Square…
    [embedded content]
    Looking for more dance-inspired workouts? Put the fun back into ‘leg day’ with these four POUND moves. More