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      These Strength Moves For Swimmers Are Total-Body Toners

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      These dry-land moves form a double-whammy for your bod: they’re the perfect strength moves for swimmers and will also tone and up your endurance for whatever your sport. “These moves may help you improve your swimming style in the water,” says Graham Hill, a top South African swimmer and former head coach for the national Olympic swimming team. Paralympic swimming sensation Natalie du Toit agrees. “It’s common practice to correct the way you’re moving in the water while you’re on land,” she says. “Any correction you do on land will immediately translate into a correction in the water.” Try these strength moves swimmers love a few times a week to see the difference. How to do these strength moves for swimmers Two or three days a week, do two sets of the following moves in the order shown, right after you hop out of the pool (or any other time). You can do them with or without shoes – and you might want to put down a towel if you’re on a concrete or slippery surface.Alternating SuperwomanLie face down with your arms extended forward, palms facing down, legs straight back and together. Raise your arms and legs a few centimetres off the floor, then simultaneously lift your left arm and right leg 15 to 20cm (A). Keeping your head and chest lifted, switch arms and legs, lifting your right arm and left leg (B). That’s one rep. Do 10.Down-Dog SweepStarting in a push-up position, lift your hips and move into the downward-facing dog pose, keeping your legs straight and heels just off the floor (A). From that position, drop your hips towards the floor as you simultaneously raise your chest and shift your weight forward into upward-facing dog (B). Reverse the movement to return to the starting position. That’s one rep. Do three or four.READ MORE: What You Really Need To Know About Running For Weight Loss, According To ExpertsUneven Push-UpsGet into a push-up position with your left hand on top of a rolled-up towel and your right hand on the floor (A). Lower into a push-up until your chest is as close to the floor as possible (B). Press back up. Do five or six reps, then repeat with your right hand on the towel and your left hand on the floor.Quick tip: If this move is too difficult, start in a modified push-up position, with your knees on the ground.Inverted HamstringStand with your arms at your sides, knees slightly bent (A). Lift your right leg behind you, bend to lower your torso until it’s parallel to the ground, and raise your arms out to the sides until they’re in line with your shoulders, palms facing down (B). Return to start. That’s one rep. Do 10, then switch legs and repeat.READ MORE: 15 CrossFit Workouts You Can Do At HomeGlute Bridge With Knee SqueezeLie face up with your knees bent and feet flat on the floor. Place a rolled-up towel between your knees and hold it there as you perform the movement (A). Raise your hips so that your body forms a straight line from your shoulders to your knees. Don’t allow the towel to slip (B). Pause, then lower your hips towards the floor. That’s one rep; do eight to 12.Star UpsLie on your back with your arms and legs outstretched so that your body forms an X. Brace your core and raise your head, arms and legs a few centimetres off the floor (A). From that position, simultaneously bring your right arm and left leg to meet over your abdomen (B). Lower back to start. Repeat on the opposite side. That’s one rep. Do eight to 12.Quick tip: Slowly raise and lower your arms and legs in a fluid, controlled movement.READ MORE: The Big Book Of Walking Workouts eBookSide Plank ReachAssume a side plank position, left elbow on the floor directly beneath your left shoulder, right arm along the side of your body. Stagger your feet so the right is in front of the left (A). In one motion, drop your hips slightly, then lift them as high as possible while sweeping your right arm overhead (B). Return to start. That’s one rep. Do eight to 12, then switch sides and repeat.Scorpion Lie face down, arms out to the sides at shoulder height (A). Lift your right leg off the floor, bend your knee 90 degrees and, twisting your torso, reach your leg across your body and touch your foot to the floor near your left arm (B). Hold for two seconds, then return to start. That’s one rep. Repeat on the other side, and keep alternating until you’ve done eight to 12 reps on each side.If you’re looking for a way to get lean, fit and strong, you’re in luck! Our No Gym Required e-book is perfect for working out anywhere! Get it here. More

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      in lifestyle and culture

      An editor-approved guide to fitness and wellbeing at ICD Brookfield Place

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      Life

      by Ruman Baig
      1 hour ago

      As the festive season fades and January ushers in a fresh start, prioritizing wellness becomes a natural resolution. Dubai’s ICD Brookfield Place offers more than just award-winning office spaces; it’s a vibrant hub designed to integrate fitness, recovery, and holistic well-being into your lifestyle.
      Discover a Plethora of Options Under One Roof
      Whether you crave high-octane workouts or prefer a more personalized approach, ICD Brookfield Place caters to every fitness journey. Here’s a glimpse of what awaits you:

      Unlock Your Potential with Embody Fitness
      If you seek a personalized and results-driven approach to fitness, Embody Fitness offers a tailored solution. With locations in both the Lamborghini Building and ICD Brookfield Place, they cater to high-performing individuals seeking the best in personal training.
      Their signature programs combine physical training, nutrition guidance, recovery techniques, and mental resilience coaching to help you achieve measurable results. Here’s what sets them apart:
      Results-Driven Transformation: Experience noticeable improvements in strength, health, and physique with their dedicated team.
      Holistic Wellness Programs: Their integrated approach addresses all aspects of wellness, ensuring your program complements your lifestyle.
      Advanced Recovery Services: Maximize results and maintain peak physical well-being with ice baths, saunas, and physiotherapy services.
      Exclusive Training Environment: Train in a private, member-only environment with Dubai’s top trainers, guaranteeing privacy and personalized attention.

      Reform Athletica: Revolutionizing Fitness in Dubai
      Within the vibrant ecosystem of ICD Brookfield Place, Reform Athletica stands out as a cutting-edge fitness studio that’s revolutionizing the fitness landscape in Dubai. With a focus on high-performance training and a holistic approach, Reform Athletica empowers individuals to achieve their fitness goals, whether it’s building strength, improving mobility, or enhancing overall well-being.
      Unique and Exclusive Workouts
      Reform Athletica offers five signature workout methods that cater to all fitness levels, from beginners to seasoned athletes. Their hero workout, the Reform Method, is performed on the Lagree Megaformer, a state-of-the-art machine that provides a full-body, high-intensity, low-impact workout. This unique method combines elements of Lagree Fitness, Pilates, strength training, mobility work, and functional training, offering an unparalleled fitness experience.

      State-of-the-Art Facilities and Expert Coaching
      Reform Athletica studios are designed to provide a welcoming and inclusive environment where clients can unwind and reconnect with their bodies. The interiors evoke the feeling of a private art gallery, showcasing art from around the world. The studios are equipped with top-of-the-line fitness equipment, including Lagree Megaformers and Microformers, TRX training systems, and high-end fitness accessories.
      The studio’s team of certified coaches is dedicated to delivering results-driven workouts. They provide expert guidance and support throughout each session, ensuring that clients of all fitness levels can achieve their goals safely and effectively.
      – For more on luxury lifestyle, news, fashion and beauty follow Emirates Woman on Facebook and Instagram
      Images: Supplied  More

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      in lifestyle and culture

      A guide to fitness and wellbeing at ICD Brookfield Place

      by

      Life

      by Ruman Baig
      21 seconds ago

      As the festive season fades and January ushers in a fresh start, prioritizing wellness becomes a natural resolution. Dubai’s ICD Brookfield Place offers more than just award-winning office spaces; it’s a vibrant hub designed to integrate fitness, recovery, and holistic well-being into your lifestyle.
      Discover a Plethora of Options Under One Roof
      Whether you crave high-octane workouts or prefer a more personalized approach, ICD Brookfield Place caters to every fitness journey. Here’s a glimpse of what awaits you:

      Unlock Your Potential with Embody Fitness
      If you seek a personalized and results-driven approach to fitness, Embody Fitness offers a tailored solution. With locations in both the Lamborghini Building and ICD Brookfield Place, they cater to high-performing individuals seeking the best in personal training.
      Their signature programs combine physical training, nutrition guidance, recovery techniques, and mental resilience coaching to help you achieve measurable results. Here’s what sets them apart:
      Results-Driven Transformation: Experience noticeable improvements in strength, health, and physique with their dedicated team.
      Holistic Wellness Programs: Their integrated approach addresses all aspects of wellness, ensuring your program complements your lifestyle.
      Advanced Recovery Services: Maximize results and maintain peak physical well-being with ice baths, saunas, and physiotherapy services.
      Exclusive Training Environment: Train in a private, member-only environment with Dubai’s top trainers, guaranteeing privacy and personalized attention.

      Reform Athletica: Revolutionizing Fitness in Dubai
      Within the vibrant ecosystem of ICD Brookfield Place, Reform Athletica stands out as a cutting-edge fitness studio that’s revolutionizing the fitness landscape in Dubai. With a focus on high-performance training and a holistic approach, Reform Athletica empowers individuals to achieve their fitness goals, whether it’s building strength, improving mobility, or enhancing overall well-being.
      Unique and Exclusive Workouts
      Reform Athletica offers five signature workout methods that cater to all fitness levels, from beginners to seasoned athletes. Their hero workout, the Reform Method, is performed on the Lagree Megaformer, a state-of-the-art machine that provides a full-body, high-intensity, low-impact workout. This unique method combines elements of Lagree Fitness, Pilates, strength training, mobility work, and functional training, offering an unparalleled fitness experience.

      State-of-the-Art Facilities and Expert Coaching
      Reform Athletica studios are designed to provide a welcoming and inclusive environment where clients can unwind and reconnect with their bodies. The interiors evoke the feeling of a private art gallery, showcasing art from around the world. The studios are equipped with top-of-the-line fitness equipment, including Lagree Megaformers and Microformers, TRX training systems, and high-end fitness accessories.
      The studio’s team of certified coaches is dedicated to delivering results-driven workouts. They provide expert guidance and support throughout each session, ensuring that clients of all fitness levels can achieve their goals safely and effectively.
      – For more on luxury lifestyle, news, fashion and beauty follow Emirates Woman on Facebook and Instagram
      Images: Supplied  More

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      in health and weelbeing

      5 Ways To Actually Make Your New Year’s Resolutions Stick

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      If packed gyms on January 1 are any indication, everyone starts off the new year with the best of intentions – from upping your organisation skills to getting fit after a hectic holiday season. However, statistics have found that only a fraction of people actually stick with their resolutions. Here are some simple ways to see a happy and healthy New Year all the way through.Start off slowlyIt might have been the champagne talking when you decided you were going to run a marathon – even though you don’t own running shoes. Rather than setting unrealistic goals, start with ones you can achieve, like starting off with a beginner’s running plan and then moving onto training for a 5K or a 10km race if you’re new to running and build from there.READ MORE: Step Into Your Best Shape With The WH Walking ChallengeWork with your personality – not totally against itDon’t set yourself up for failure. If you’ve never been a morning person for example, don’t decide to start working out every day at 6 am. Instead, pick a time when you’ll actually enjoy going to the gym and you’ll be much more likely to keep that motivation and feel positive about the changes.Monitor your successApps and fitness trackers are great tools for helping you along the way. You can use various apps to track your weight, measure body fat and water levels and obtain bone mass info.READ MORE: 20 Fitness Apps To Kickstart Your Wellness JourneyFind support in numbersIt’s easy to join a gym and just not show up, but signing up for a class or a running group means you’ll have a built-in network to help you see it through. Even pairing up with a friend means you’re not just letting yourself down, and accountability is a powerful motivator.Check In with YourselfAdd a reminder to your calendar at three months, six months, and nine months to see how well you’ve stayed the course. It’s never too late for a resolutions re-boot and following up with yourself down the line will either make you feel proud or motivate you to get back on track. More

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      in fitness and body

      How Instagrammer The Healthy Process Healed Her Relationship With Food

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      Like so many of us, Kelly van der Walt tried hard to carve out a weight that felt comfortable for her. At 34, she weighed 82kg and to reach her goal weight, she felt she needed to be in a process of restraint, of following rules that needed to be upheld, no matter what. “I had been restricting my favourite – what I call ‘fun foods’ – and trying to be super disciplined,” she explains. But so often, this prohibitive approach can yield the opposite result. And Kelly experienced it first-hand. “This led to a cycle of bingeing, restricting, starting [again], and the cycle continued,” she reflects.While out one day, she caught sight of a photograph her husband had taken of her. “I will never forget it,” she says. “I knew then something needed to change.” To that end, Kelly took a different approach: she decided to learn about nutrition. Her aim was to become a certified health coach, but in the process, she learned valuable insights that spurred her weight-loss journey.READ MORE: “How I Went From Being A Party Girl To A Fitness Fanatic – And Lost 31kg”“I learned something that changed my outlook completely,” she says. “It is a word, ‘diatia’. It means ‘diet’ in Greek. We think ‘diet’ means restriction, cardio, etc. But what it really means is a way of life, a way of living. I learned that in order to succeed I needed to make my journey a way of life. I needed to heal my relationship with food and learn how to incorporate fun foods into my life rather than completely restrict them.”Kelly van der Walt Before & AfterWith her focus shifted, Kelly hauled out cookbooks and made simple, nutritious meals. “I focused on whole foods and adding nutrients rather than subtracting [them],” she explains. “I increased my daily movement by increasing my step goal and did weight training twice a week.”She persisted with consistency. Two years on, Kelly, now 36, is slimmer but more importantly, at peace with her body. “It’s amazing that what started as a weight loss journey changed every aspect of my life,” she says. “I feel lighter yet stronger in my body, more capable and independent. It has made me a better person, wife and mom!”Resetting TipsTalk Positively“Stop listening to yourself and start talking to yourself. The process is 100 percent mental!”Chase Health“Health is a feeling that looks different on every body! Chase the feeling and your body will meet you there.”Go Slowly“The fastest way to get to where you want to be is slowly.”

      Michelle October

      Michelle is the features editor at WH. She’s immensely curious about the world, passionate about health and wellness and enjoys a good surf when the waves are good. Find her on Instagram here. More

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      in fitness and body

      7 Easy Ways To Stay In Shape If You Genuinely Suck At Working Out In The Heat

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      “Just landed in paradise… Can’t wait to hit the hotel gym!” tweeted no one, ever.Working out on holiday (and in the heat) can be… a challenge. Maximise your leisure time by sneaking fitness into your itinerary. Here are 7 super-easy ways to stay in shape on holiday this time round…Aside from saving on car rental and bus fare, you’re burning around 21kJ for every minute you spend hoofing it around town. Plus, walking strengthens your abs not to mention the heart and lungs and if you do it on different terrain, such as sand or pebbles, you’ll get your muscles working. To make your strides the fat-melting kind, think up and stay in shape. You’ll get a 60 percent boost in kilojoule burn from walking uphill or climbing a flight of stairs.2. Carry A LoadStudies show that toting extra weight can help you torch more kilojoules — up to 12 percent more while walking! In the gym, you’d use a weighted vest; on the street, stuff a backpack with a load that’s three to five percent of your own bodyweight. Choose a bag with a hip strap to distribute the weight and minimise injury.READ MORE: The Ultimate No-Gym Required Workout3. Burn 400kJWhile waiting in an airport security line for 15 minutes, walk through the metal detectors once, lift and lower a 20kg suitcase twice, then run for three minutes to catch your flight (stupid lines!).4. Dance Your Butt Off And Stay In Shape!So there was no room in your suitcase for running shoes. Don’t stress. Research suggests that busting moves on the dance floor can raise your heart rate as much as an interval session and torch mega kilojoules.READ MORE: A Beginner’s Guide To Hiking5. Broaden Your (Muscle) HorizonsGet out of your workout rut and try exciting new challenges to recruit muscles you forgot you had to stay in shape.UPPER BODYTone your arms, shoulders and back with these activities…Canoeing/kayaking

      Stand-up paddleboarding

      Zip-liningLOWER BODYSculpt a gorgeous butt, legs and thighs in no time by trying…Cycling

      Hiking

      RollerbladingFULL BODYGet a total-body turn-around with these summertime pursuits…Rock climbing

      Beach volleyball

      Waterskiing6. Gain The Outside EdgeNot keen to break your routine? You can still reap the benefits of a change of scenery by simply taking it outdoors. An Italian study showed that after two 20-minute workouts — one on a treadmill, one on an outdoor track — participants kept a steadier speed and reported a more pleasant experience when outside. Scenery might lead people to perceive exercise as less strenuous, says study author Dr Carlo Baldari.7. Strike A BalanceBalance training can help you build muscle faster, according to a study in the International Journal of Sports Medicine. “Balance training may precondition muscles for strength training by improving coordination and motor control,” explains lead study author Dr Albert Golhofer.Try this: stand on one leg on a rolled-up towel while you brush your teeth in the morning, then switch to the other leg when you brush at night. More

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      in fitness and body

      Get Fit Anywhere With This Resistance Band Workout

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      You know you’re winning when working out feels less like a task and more like just another part of your day – like grabbing a coffee or taking a shower. That kind of consistency doesn’t just happen; it’s something you’ve built up over time. So, as the holidays start to roll in, don’t stress about perfection. It’s about keeping the momentum going and not letting a holiday pause get in your way. You’ve come this far – keep it going!Gym In Your Beach BagYou may not be able to go to the gym when you’re hitting the seaside in Scottburgh on the South Coast, but you can take the gym circuit along with you wherever you’re headed these holidays. All you need are two totally affordable, uber-packable pieces of equipment and this workout from Joburg-based trainer Inge Bezuidenhout (pictured). “The resistance band is very small and can easily fit into your luggage,” says Inge. “You also don’t need a lot of space to perform exercises with a resistance band and it can be used for training almost every muscle in your body. Plus, the intensity can be adjusted, the same as with any machine.” When choosing a resistance band, you get a variety of thicknesses. The thicker the band, the higher the intensity – just like adding more bricks to your weight stack increases resistance on a cable machine.READ MORE: This 15-Minute Full-Body Workout Is Perfect For BeginnersIf you’re new to exercise or typically set your circuit machines to just one or two bricks, Inge recommends using the thinnest band you can find, which will be the easiest to train with. “Also, don’t place too much resistance on the band,” she advises. You can adjust the resistance by altering the band’s length – hold a short section or fold it over and you have high resistance; use it at its full length for lowest resistance. “I use a resistance band with all my clients because it can adjust to various fitness and strength levels,” says Inge, who specialises in training women at their homes. “It’s also so versatile – it can be used as is, in a loop format or you can tie it to a pole or pillar for pulling exercises. Alternatively, you can use it with a partner or connected to a door to perform various exercises.”How It WorksThe workout is divided into two sets, each consisting of three exercises. Starting with Set 1, do the three exercises in order for the prescribed number of reps, then go back and repeat twice more for a total of three rounds. Once you’ve done three rounds of Set 1, move on to Set 2, following the same pattern.Set 1Rounds: 3- start each round with 60 seconds of skippingMovesBand pushups: Beginner | 10 reps

      Advanced | 15 reps

      Band pelvic lifts and pull: Beginner and Advanced | 15 reps + hold at hips for 10 seconds

      Band side steps: Beginner | 15 reps each side

      Advanced | 20 reps each sideSet 2Rounds: 3- start each set with 20 jumping jacks (for an extra challenge, use a band to make them harder)MovesBand hamstring kickbacks: Beginner |15 reps each leg

      Advanced | 20 reps each leg

      Band double-arm core pulls: Beginner | 10 reps each side

      Advanced | 15 reps each side

      Band squat and press: Beginner | 15 reps

      Advanced | 20 repsREAD MORE: The Ultimate Core Workout For Abs Of Steel – From A TrainerThe Workout MovesBand Push-UpsFold the band and place it around your shoulders, holding one end in each hand, then get into the top of a push-up, tummy tight and bum squeezed (A). Keeping your spine straight, lower your body until your chest is a few centimetres above the ground.  (B), then push back to start.Band Pelvic Lifts and PullTie the band to a pole about 30cm from the floor, then lie on your back, holding the band with both hands, shoulder width apart and extended above your head (A). As you lift your hips so that you form a straight line from your knees to your shoulders, pull the band to your hips with straight arms, squeezing your bum (B). Lower back to start. That’s one rep.Band Side StepsStand on a band, feet shoulder-width apart, then cross the ends of the band and hold one in each hand (A). Step your right leg to the right and then your left leg to the left (B). Return to start. That’s one repBand Jumping JacksStart by holding the band in both hands, with your hands above your head and your feet together (A). As you jump your legs apart, pull the band open in front of your face (B) then hop back to start. That’s one rep.Band Hamstring KickbacksTie the band at the bottom of a sturdy pole. Put one foot inside the loop and lift your heel to put the band underneath your foot (A). Stand upright, holding onto a wall for balance, and slowly kick your foot backwards by straightening your leg (B). Control the movement back to start. That’s one repBand Double-Arm Core PullsTie the band to a sturdy pole at shoulder height and stand with feet shoulder-width apart, holding the band with both hands together towards the pole (A). Use both arms to pull the band in front of you (B). Control the movement back to start. That’s one rep.Band Squat and Press Stand on the band with feet hip-width apart, holding the ends in both hands. Your hands should be shoulder-width apart in line with your chest, palms facing upwards (A). Sit back into a squat (B) and as you come up, press with both hands overhead (C). That’s one rep. Immediately lower back into another squat for your next rep.   More

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      in fitness and body

      15 CrossFit Workouts You Can Do At Home

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      When you think of CrossFit, you probably picture people throwing around heavy barbells, swinging kettlebells all over the place, and jumping up onto impossibly high boxes. Turns out, though, you don’t need any of these things to channel CrossFit’s famously badass vibes. And, even better: home CrossFit workouts do the work, are tough as nails and require minimal equipment.Yep, there are plenty of daily CrossFit workouts (known as WODs, or workouts of the day) that require only your body weight. (Well, that and the desire to #werk.) “No-equipment workouts force you to master key movement patterns, which lays down a foundation for long-term success,” says CrossFit Games athlete and coach Ian Berger CF-L2.They’re also much more accessible (and safer!) for beginners curious about — but intimidated by — CrossFit and its hardcore rep. While working out in your living room or garage might not have the same feel as a CrossFit box (read: gym), you’ll still score the same great sweat.Need proof? Give one of these bodyweight home CrossFit workouts a go — and know that you can always up the intensity with a pullup bar, jump rope, or kettlebell if you’re feelin’ it.1. Murph

      Best for: a full-body challenging workout

      Arguably the most famous CrossFit workout, Murph isn’t for the faint of heart. Every Memorial Day weekend in the U.S., CrossFitters everywhere sweat through this workout in tribute to U.S. Navy Lieutenant Michael Murphy, who was killed in Afghanistan on June 28, 2005.

      If you can’t do a pull-up (or don’t have access to a pull-up bar), try chair-pulls instead, suggest Berger. And, remember, you can always drop to your knees for push-ups.2. Cindy

      Best for: upper and lower body endurance

      Set a timer, then cycle through as many rounds of these three exercises as you can in 20 minutes. “It’s not complicated, but it’s effective at working your upper body and lower body,” says CrossFit Games competitor and coach Brooke Ence CF-L2.READ MORE: 7 Proven Pilates Benefits And The Best Apps To Download3. Annie

      Best for: cardio conditioning

      For this one, you’ll perform 50 reps of each move, then 40, then 30, then 20, then 10. Double-unders (which involve swinging a jump rope around your body twice during every jump) are a fire way to get your heart pumping, says Ence. Can’t do ’em? That’s A-OK. Just count regular jump rope skips or hop completely rope-free.

      Pro tip: Pop a pillow, towel or yoga mat beneath your tailbone for the endless sit-ups.4. Death By Burpee

      Best for: conditioning, cardio, all-over strength

      For this WOD, start a timer and perform the designated number of burpees at the top of every minute. Continue adding a burpee each minute until you can’t burpee anymore.

      “Death by burpees is one of my favourite full-body workouts,” says Ence. “It sneaks up on you. The first six to eight minutes you think the workout is easy, and then all of a sudden you’re out of breath.” Like, really out of breath.

      Plus, it’s fast! The longest you’ll likely last if you’re absolutely c-r-u-s-h-i-n-g it, is 20 minutes. Hanging on ’til somewhere between 13 and 16 minutes is a good goal, though.READ MORE: How Many Carbs Should I Eat If I’m Trying To Lose Weight?5. Karen

      Best for: full-body endurance burn

      This six- to 10-minute workout sounds simple: All you do is stand arm-distance from a sturdy wall or column holding a medicine ball (opt for 3–4kg for beginners or 5-6kg for advanced) in front of your chest, elbows bent and close to body. Then, lower into a squat, and as you rise back up, bounce the ball off the wall slightly above your head. Catch it and lower into another squat. That’s 1 rep. Simple, right?

      Well, don’t be deceived: “Karen is a really great full-body burner,” says Ence. Don’t have a medicine ball to throw around? Do thrusters with a textbook, milk jug, or backpack instead. Or, churn out 150 bodyweight squats.6. CrossFit Open Workout 12.1

      Best for: all-over strength and cardio

      If you’re really short on time and need a short, snappy, and sweaty workout, this is it.

      Berger recommends trying to hold a pace of 10 to 15 burpees per minute (that’s 70 to 90 burpees total).READ MORE: Consider This Yoga HIIT Workout A Total-Body Shred7. JT

      Best for: upper-body strength

      Need a quick upper-body burn? “JT is the perfect recipe for not being able to lift your arms up overhead tomorrow,” says Berger.

      If handstand push-ups aren’t your thing, swap them for pike push-ups (essentially a push-up to downward-facing dog) instead, he suggests. For the dips, just make sure to plant your hands on a stable surface like a bench, table, or step.8. Chad

      Best for: lower-body strength

      Got a ledge, step, or super-sturdy table? That’s all you need for this WOD. “Be sure to switch your leading leg every step,” says Berger. “Don’t worry about whether or not it’s faster to lead with one leg than the other, prioritise symmetry over speed.”

      To keep things interesting, feel free to alternate between side step-ups and standard ones.READ MORE: Sculpt A Great Butt With This Home Booty Workout9. Bounce

      Best for: combined cardio and strength

      Already a master of burpees? Give burpee tuck jumps a try. This plyometric move will jack up your heart rate while working your legs, Berger says. Combine it with running and dips and you’ve got yourself a quality, all-around workout.10. Active Rest Day

      Best for: rest days, sore muscles

      If you don’t have much gas in the tank, this restorative workout will get the blood flowing so you can get sweaty tomorrow. “Our bodies need time to recover in order to actually reap the benefits of all our workouts,” says Berger.

      Wondering what a couch stretch is? Open up your hip flexors by standing facing away from your couch with one foot planted on the floor and the other leg bent so your knee rests on a seat cushion and the top of your foot rests on the back cushion behind it. You should feel the stretch along the front of your bent leg from hip to knee.11. Angie

      Best for: full-body strength

      Fancy a full-body workout? Annie is just that. “With a push, pull, squat, and hinge movement, Annie is a muscular endurance workout that challenges you head to toe,” says Libby Landry, CF-L3 coach at CrossFit Invictus and member of the CrossFit Headquarters Seminar Staff.

      As with other workouts, swap in chair-pulls if pull-ups aren’t happening.READ MORE: Build Killer Abs With This Quick Core Workout12. 5K Run

      Best for: cardio

      Yep, one of the most-used CrossFit WODs ever is a classic 5k run. “It’s a great test of cardiovascular endurance, even if you need to intersperse walking throughout the 5K,” says Landry.13. Dealer’s Choice

      Best for: all-over conditioning

      For this one, break up the moves however you like until you work through all of the reps. If you can’t do pistol squats (understandable, they’re darn hard), swap in skater squats instead, Berger says.READ MORE: This Do-Anywhere Workout Will Have You Sweating Up A Storm14. 3-Part Press Blast

      Best for: cardio and conditioning

      This three-part AMRAP gets your cardio up with plenty of quick runs — and though it’s a little more complicated than other workouts on the list, you definitely won’t get bored.

      The gist of it: Set a timer to complete each AMRAP, resting for two minutes between them.15. 15-Minute EMOM

      Best for: cardio

      Next time you’re feeling meh about working out, Berger recommends EMOM (every minute, on the minute) workouts, which require you to jump back into action when a new 60-second interval starts.

      For this one, you’ll work through five, three-minute rounds, focusing on one of three exercises for 40 seconds out of every minute.

      “If you don’t have a kettlebell, put a few books in a tote bag or use a 5-litre jug of water,” Landry says.This article was originally published on www.womenshealthmag.com More