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      The 15-Minute Pregnancy Workout You Can Do At Home

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      Joanie Johnson, certified personal trainer and founder of Fit Pregnancy Club in New York City, says these exercises are safe for most pregnant women—provided you get your doctor’s okay.

      Time: 10 Minutes | Equipment: 2-4.5 kg Dumbbell | Good For: Total Body

      Instructions: Start with a five-minute warmup to get your heart rate up (march in place, step from side to side, etc.) For each exercise move, perform the reps as directed. Then continue to the next move. Repeat entire circuit more than once for a longer workout. Finish with a five-minute cool-down and stretches.

      READ MORE: Everything You Need To Know About Working Out While Pregnant

      Pump and kegel

      How to do the exercise: Stand up straight, with your hands over your belly. Slowly inhale using your diaphragm and release your core muscles. Then, use your ab muscles to hug the baby towards your body (imagine you’re trying to zip up a pair of pants that are too tight). gently lift your pelvic floor muscles at the same time. Inhale and release your abdominals and pelvic floor muscles. That’s one rep. Perform 20 reps, continue to the next move.

      Dancer’s triceps

      How to do the exercise: Stand with your feet spread out, wider than hip-width. Point your left foot away from your body, and right foot forward. Hold a dumbbell in each hand, arms bent, dumbbells near your shoulders. Slowly bend your left knee as far as you can, without letting your knee go past your foot. As you do, extend your right arm to the ground, then away from your body, engaging your triceps. Return to start. That’s one rep. Perform 20 reps on each side. Continue to the next move.

      Biceps Curl

      How to do the exercise: Hold a pair of dumbbells at your sides, palms facing forward, and keep your back straight and chest up. Without moving your upper arms, bend your elbows and curl the weights toward your shoulders. Slowly lower the weights back to the starting position, straightening your arms completely. That’s one rep. Perform 10 to 15 reps, continue to the next move.

      Lunge pulse with overhead press

      How to do the exercise: Stand with your left foot forward and your right foot a couple of feet behind. With a dumbbell in each hand, press your arm overhead as you drop into a lunge position. Return to start and repeat on the right side. Perform 10 reps on each side, continue to the next move.

      Squat

      How to do the exercise: Stand with your feet hip-width apart and hold a dumbbell in front of your chest, elbows pointing toward the floor. Push your hips back and bend your knees to lower into a squat. Lower the dumbbell to the floor at the same time. Push yourself back to start. That’s one rep. Perform 10 to 15 reps, continue to the next move.

      Side-lying leg extension

      How to do the exercise: Lie on your left side and place your left forearm on the floor. Bend your knees and stack your right leg on top of your left leg, with your left hip resting on the ground. Extend your right leg straight and behind your body. Return to start. That’s one rep. Perform 15 to 20 reps, then repeat on the other side. Continue to the next move.

      Clamshell

      How to do the exercise: Lie on your left side and place your left forearm on the floor. Bend your knees and stack your right leg on top of your left leg, with your left hip resting on the ground. Rotate your right knee towards the ceiling, keeping your feet together. Lower your leg, keeping your hips raised throughout. That’s one rep. Perform 20 reps, then repeat on the other side. Continue to the next move.

      Triceps Dip

      How to do the exercise: Sit with your hands stacked directly under your shoulders, fingers forward. Place your feet on the floor, knees bent. Keeping your arms straight, hover your butt above the ground. Bend your arms and lower your butt, stopping when you nearly reach the floor. Push yourself back up to starting position. That’s one rep. Perform 10 reps. Repeat entire sequence two to three times, as preferred.

      This article was originally published on www.womenshealthmag.com  More

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      This Full-Body Bodyweight Workout Builds All The Muscle

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      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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      Feel Strong And Powerful With This Explosive 15-Minute Workout

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      By Wanita Nicol, equipment sponsored by REBEL Elite Fitness
      If you’re looking to find your strength and power, that high after you’ve completed something particularly tough, look no further than this explosive 15-minute workout.
      This workout combines fat-busting movements with strengthening exercises to tone your whole body – with emphasis on the wobbly bits around your butt and legs. Perform these moves as a circuit three or four times a week. For each exercise, do all required reps without rest, rest for up to a minute, then move on to the next exercise. Once you’re done, repeat the entire circuit for a total of three rounds. As you get fitter, decrease your rest time by 10 seconds. Always start with a quick warm-up — include shoulders, wrists and legs.
      READ MORE: This 4-Week Bodyweight Challenge Is The Ultimate New Year Workout Plan
      You’ll need: a step and a medicine ball (or any weighted object that’s easy to hold)
      Watch one of our WH staffers perform the moves for this 15-minute explosive workout:
      [embedded content]
      READ MORE: Get Strong, Shapely Legs With This Do-Anywhere Leg Workout 
      1. Step and Extend
      Stand about 30cm behind a sturdy box or step, feet hip-width apart, holding a medicine ball at your chest. Place your right foot on the box. Keeping your upper body straight, step up onto the box, straightening your right leg and extending your left leg out and back. Pressing the ball out explosively as you extend your back leg. Pause, then reverse the movement to return to start. That’s one rep. Do 10 to 12, then repeat on the other side.
      2. Donkey Kick
      Start in push-up position, legs extended behind you, feet together, hands under your shoulders. Keeping your legs together, brace your core and glutes, then kick both legs up simultaneously, bending your knees to bring your feet towards your butt. Try to land softly on the balls of your feet, back in the start position. That’s one rep. Do 12 to 16.Medi
      READ MORE: Tone Up The Fun Way With This Strength And Cardio Dance Workout
      3. Calf Raise
      Stand with your heels together and toes pointed out in a V shape. Slowly rise onto the balls of your feet. Hold for two seconds, then slowly return to start. That’s one rep. Do 10 to 15.
      4. Quarter-turn Squat Jump
      With feet shoulder-width apart, lower into a squat, arms straight down. Jump up explosively, swinging your arms overhead and rotating 90 degrees left in mid-air. As you land softly, immediately drop back into a squat. Reverse the movement to return to start. That’s one rep. Do 12 to 16.

      Wanita Nicol

      Wanita Nicol is a freelance writer and storyteller. She’s also a certified personal trainer and has been a fitness editor for more than 10 years. When she’s not trying a new workout or testing new fitness gear, she’s living her best nerd life on Instagram @TheFitNerdSA. More

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      This 4-Week Bodyweight Challenge Is The Ultimate New Year Workout Plan

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      Bored of bodyweight movements? We get it – you probably feel like you did enough of them to last a lifetime in 2020 alone. But before you toss them aside, hear us out: Even though it’s easier to come by equipment these days, bodyweight exercises still play an important role in fitness. And this bodyweight challenge will show you just that.

      “Bodyweight movements are the foundation to being able to load heavier,” says Certified Personal Trainer Lauren Kanski. “Everyone wants to lift the heavy weights, but very few people move well without weight. Balance and stability with proper form is more important than how heavy our equipment is.”

      READ MORE: 4 Core Moves That’ll Create A Stronger Body All Over

      And in case you’re doubting the effectiveness of bodyweight exercise, don’t worry: You can still make strides, according to Kanski, as long as you stay consistent and follow a progressive programme.

      Enter this four-week bodyweight challenge, in which you’ll progress in skill rather than simply adding more sets and reps. (Because who wants to do 37 glute bridges anyway?)

      You’re guaranteed to feel like even more of a badass (it’s possible, trust) when you can do perfect burpees and supermans in week four, but that’s not all. “There’s a huge mental component to movement,” says Kanski, who created this exclusive plan for WH. “You can have the strongest muscles in the world, but they cannot function without sensory input from the brain.” That’s why establishing a rock-solid mind-body connection pays off in the long run. “And when we focus on components of the skill itself, the brain has to adapt in a good way,” Kanski says.

      READ MORE: Sculpt Your Body With This 15-Minute HIIT Workout

      What’s more, the stability and explosive elements (like the single-side exercises and jumps) are designed to get your entire system operating better as a team – crucial to becoming fitter and preventing injury.

      Think of this sweat test as a total-body training programme in disguise. “It hits almost all of our biggest movement patterns and incorporates balance, strength, and power,” says Kanski. Nothing gets left out!

      A few things to keep in mind for this challenge: First of all, Kanski recommends inviting some friends or family members to join in, too. “Community makes it easier to stick to it,” she says. And don’t forget to take note of the steps you take toward your goals.

      “Most people can set goals and have a vision, but they don’t track their progress closely enough,” Kanski explains. “So it becomes impossible to know what to change or reevaluate in order to stay on track.” In other words, she says, what gets measured gets managed.

      Your New Year Bodyweight Challenge

      Time: 15 to 20 minutes each

      Equipment: none

      Good for: total body

      Instructions: Do each week’s workout three times, ideally on nonconsecutive days. Perform three sets of each exercise (either the prescribed number of reps or for time), with 30 seconds of rest between moves. Then continue on to the next.

      Pro tip: Also aim to add three or four days a week of low- or moderate-intensity, low-impact cardio, like walking at an incline, spinning, or rowing, to let your joints and muscles recover while improving cardiovascular health.

      READ MORE: Boxing Inspired Workout: 8 Moves That Will Help You Get a Knockout Body RN!

      Week 1

      High Plank

      How to: Start at the top of a pushup with wrists under shoulders and feet together – you can separate them to make the move easier. Keep core engaged and tailbone tucked under. Hold for 30 seconds. That’s 1 set.

      Superman With Legs Down

      How to: Lie facedown with arms bent 90 degrees, elbows in line with shoulders, all four limbs, and forehead on floor. That’s your start position. Contract core and lift head, chest, and arms a few centimetres off floor. Keep neck neutral by gazing just past nose, and extend arms straight forward. Reverse motion to return to start. That’s 1 rep. Do 10 to 12.

      Bilateral Glute Bridge

      How to: Lie faceup with legs bent, feet hip-width apart and flat on floor about a ruler’s length from butt, ankles under knees. Contract core and lift hips. Pause, then lower back down. That’s 1 rep. Do 10 to 12.

      Frog Hop

      How to: Start in a high plank with hands directly under shoulders and body forming a straight line from head to heels. Jump feet forward to just outside hands, coming into a low squat position. Jump back to start. That’s 1 rep. Do 10 to 12.

      Split Squat

      How to: Stand with legs staggered, right leg forward and left back, left heel high. Bring hands together in front of chest and lower body until both knees are bent 90 degrees, then return to start. That’s 1 rep. Do 10 to 12, then repeat on opposite side.

      READ MORE: This 17-Day Slimdown Plan Will Help Get You Back In Shape

      Week 2

      Incline Pushup

      How to: Start in a plank with hands elevated on a chair, bench, or step. Bend arms to lower chest toward chair, elbows pointing 45 degrees away from sides, body in a straight line. Press back up to return to start. That’s 1 rep. Do 10 to 12.

      Superman With Legs Up

      How to: Lie facedown with arms bent 90 degrees, elbows in line with shoulders, all four limbs and forehead on floor. Contract core and squeeze glutes to lift head, chest, arms, and legs a few centimetres off floor. Gaze just past nose and straighten arms. Reverse motion to return to start. That’s 1 rep. Do 10 to 12.

      Glute Bridge Holds

      How to: Lie faceup with legs bent, feet flat on floor hip-distance apart, ankles under knees, and arms on floor at 45-degree angles away from body. Contract core and lift hips up. Hold for 30 seconds. That’s 1 set.

      Squat Thrust

      How to: Start in a high plank, then quickly jump feet forward into a low squat, lifting hands and torso up into the air at the top. Reverse movement to return to start. That’s 1 rep. Do 10 to 12.

      Forward Lunge

      How to: Start standing with feet shoulder-width apart. Then, take a big step forward with right foot and lower down into a lunge, stopping when both legs form 90-degree angles. Press through right foot to return to start. That’s 1 rep. Do 10 to 12 per side.

      READ MORE: The Right Way To Do Reverse Lunges

      Week 3

      Pushup

      How to: From a high plank, engage core and bend elbows at 45-degree angles from sides to lower body, keeping a straight line from head to heels. Pause at lowest point, then press back up to start. That’s 1 rep. Do 10 to 12 . (Full pushups too hard? No prob – perform with knees on floor.)

      Superman Hold

      How to: Lie facedown with arms bent at 90 degrees and elbows in line with shoulders, all four limbs and forehead on floor. Contract core, squeeze glutes, and lift head, chest, arms, and legs a few centimetres off floor. Gaze just past nose to keep neck neutral, then extend arms straight forward. Hold for 30 seconds. That’s 1 set.

      Marching Glute Bridge

      How to: Lie faceup with legs bent, feet flat on floor hip-distance apart, ankles under knees, and arms on floor by sides. Lift hips toward ceiling, keeping core engaged and pressing arms into floor for more stability. Raise left knee up over hip. Lower it back down, then repeat on opposite side. That’s 1 rep. Do 10 to 12.

      Squat Jump

      How to: Stand with feet shoulder-width apart, then lower into a squat, and jump up into air. Land gently back in squat. That’s 1 rep. Do 10 to 12.

      Step-Up

      How to: Begin standing in front of a stair or box with hands on hips. Put right foot flat on top of elevated surface, then transfer weight into it in order to bring left foot up and rest it next to right. Reverse movement to return to start. That’s 1 rep. Do 10 to 12 per side.

      READ MORE: This 13-Move Upper Abs Workout Will Help You Sculpt Those Six-Pack Muscles

      Week 4

      Pushup Isometric Hold

      How to: Start in a high plank, then bend elbows to lower down as far as possible while keeping body in a straight line from head to heels. Hold for three counts, then press back up to return to start. That’s 1 rep. Do 5 or 6.

      Superman Hold

      How to: Lie facedown with arms bent 90 degrees, elbows in line with shoulders, all four limbs and forehead on floor. Engage abs and squeeze glutes to lift head, chest, arms, and legs a few centimetres off floor. Gaze just in front of nose to keep neck neutral, and extend arms straight forward. Hold for 45 seconds. That’s 1 set.

      Broad Jump

      How to: Stand with feet under shoulders, knees bent, hips pushed back, and arms extended behind body. Use momentum to jump as far forward as possible, bringing hands to clasp in front of chest. Land gently in a shallow squat. That’s 1 rep. Do 10 to 12.

      Burpee

      How to: Stand, then swing arms overhead and jump a few inches into the air. Land softly, then immediately fold forward to place palms on floor and hop feet back into a high plank. Reverse movement to return to start. That’s 1 rep. Do 10 to 12.

      Single-Leg Deadlift

      How to: Stand with weight on left leg and arms by sides. Hinge forward at hips to simultaneously lower upper body toward floor while lifting right leg into the air until both are parallel to ceiling and body forms a T shape; extend arms straight down in line with shoulders for extra balance and stability. Slowly return to start. That’s 1 rep. Do 10 to 12 per side.*This article was originally published on Women’s Health US More

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      Tone Up The Fun Way With This Strength And Cardio Dance Workout

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      The best workout is one that doesn’t actually feel like a workout at all, but rather feels like you’re just having a good time. And that kind of fun fitness sesh is what group fitness instructor and Next Fitness Star finalist Botle Kaymaba specialises in. Case in point: This high-energy cardio dance workout. “It’s a cardio jam session that incorporates aerobic movements as well as freestyle dancing,” says Botle. “It’s a great cardio burner workout that will make you feel good, proud and confident at the end of the session.”

      READ MORE: This 17-Day Slimdown Plan Will Help Get You Back In Shape

      How It Works

      Start with the cardio workout. Pump up the volume on the video below and follow along with Botle or simply freestyle. “Just listen to the music and move to the beat,” says Botle. Feel free to play the song more than once. When you’ve warmed up, move on to the strength circuit. Do all sets of each move before proceeding to the next. Once you’ve finished your last set of the third move, you’re done.

      Cardio warm-up

      Pump up the volume and follow along with Botle… 

      READ MORE: Try These Exercises To Build A Stronger, Bigger Butt

      For the next workout, you’ll need: A stability ball and a resistance band

      The Cardio Dance Workout

      1. Lateral Raises

      Reps: 8-25

      Sets: 2-3

      Stand on the resistance band. Hold the tip of the band with palms facing your thighs. Lift your arms sideways to should height and back down to start. That’s one rep.

      2. Overhead Tricep Extensions

      Reps: 4

      Sets: 2

      Grab the ends of the resistance band with each hand and stand on the middle of the band with your feet. Pull the band up over your shoulders so that your elbows are pointed forward. Extend your arms upwards until they’re straight, hold for eight counts, then return to start. That’s one rep. Rest for 10 seconds between reps

      READ MORE: Just These Two Workouts Make A Killer Six-Week Workout Routine

      3. Stability Ball Plank With Single Leg Lift

      Reps: 10-12

      Sets: 3

      Lie on your belly on a stability ball, then walk your hands out so the ball is underneath your shins and your hands are in line with your shoulders. Draw your belly button towards your spine to engage your abs – this will help keep your spine straight and your body stabilised. Raise one leg straight behind you, then slowly lower it back to start. Keep your pelvis stable.

      Watch Botle perform the moves: 

      [embedded content] More

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      19 Slider Exercises That Will Make Your Abs And Glutes WORK

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      Slider exercises are a killer. The discs, also known as gliders, can be replaced with any household object, like a towel or paper plate. What’s key is that you use a smooth surface.
      Sliders are what’s called an “instability surface,” which “forces you to engage your muscles the entire time” to do the move correctly, says Janeil Mason, head trainer at Brrrn in New York, who also has a Masters in exercise physiology. Whether you’re doing the concentric or eccentric part of an exercise (flexing vs releasing), you’re always working. And slider exercises especially work your core and glute muscles during every move, but you can expect to tone your arms and legs, depending on which limb is making contact with the discs. “It’s challenging for everyone—even an elite athlete,” says Mason.
      Another benefit: They’re super-convenient. You can carry them around with you, and use them anywhere—all you need is a floor. “Sliders are also a great way to up the intensity of a bodyweight workout, without adding weights,” says Mason. And, last but not least, they’re cost-effective (you can score a set for less than R100 from MRP Sport.)
      Try out some of Mason’s favourite slider exercises below.
      Time: 10 minutes
      Equipment: Sliders
      Good for: Total body
      Instructions: Choose five moves below. For each move, complete 50 seconds, followed by 10 seconds of rest. Repeat the entire five-move circuit twice.
      Slider Exercises #1: Alternating Leg Curl

      How to: Lie on your back with your knees bent, feet on the floor 12 to 16 inches from your butt. Brace your core, then press into your heels and squeeze your glutes to raise your hips toward the ceiling, with your feet placed on sliders. From this position, slide your right leg out until it’s nearly straight, then return to start. Repeat with your left leg. That’s one rep. Complete for 50 seconds, then rest for 10 seconds.
      READ MORE: 11 Lat Exercises That Will Totally Sculpt Your Back
      2 Bear Shoulder Tap With Tuck

      How to: Start in tabletop position, with sliders under your feet. Your wrists should be under your shoulders and your neck aligned with your spine, then raise your hips slightly to lift your knees off the floor, with your toes tucked. Keeping your core tight and hips level, lift your left hand up to touch your right shoulder. Return to start. Then repeat on the right side. While bracing your core, extend your legs behind you, until your body forms a straight line from head to feet. Return to start. That’s one rep. Complete for 50 seconds, then rest for 10 seconds.
      3 Burpee

      How to: Stand with feet hip-width apart, with sliders under your feet. Drop your body down into a low squat position, with your hands touching the ground. Then slide your feet back, landing in the pushup position. Lower into a pushup, then press back up. Now, repeat the motion backwards: Jump your feet forward to the outside of your hands so you’re in a low squat position, then stand back up. That’s one rep. Complete for 50 seconds, then rest for 10 seconds.
      4 Cross-Body Mountain Climber

      How to: Get into a pushup position with your arms straight and your body in a straight line from your head to your ankles. Bring your right knee toward the left side of your chest. Return to the starting position and repeat with your left leg. That’s one rep. Complete for 50 seconds, then rest for 10 seconds.
      READ MORE: Here’s Exactly How To Start Working Out Again, After A Winter Hibernating
      5 Curtsy Lunge

      How to: Stand with your feet hip-width apart, with sliders under your feet. Slide back with your right leg, crossing it behind your left. Bend your knees and lower your hips until your left thigh is nearly parallel to the floor. Keep your torso upright and your hips and shoulders as square as possible. Keeping your feet in the same position, raise to stand. That’s one rep. Complete for 50 seconds, then rest for 10 seconds. Repeat on the other side.
      6 Knee Tuck To Pike

      How to: Get into a plank position, with your shoulders stacked over your wrists, and sliders underneath your feet. Squeezing your core, bend your knees as you slide your feet forward until your thighs hit your chest. Return to start. Then, keeping your knees straight, bring your feet toward your arms, ending in a pike position. Return to start. That’s one rep. Complete for 50 seconds, then rest for 10 seconds.
      READ MORE: The 10-Minute Abs Workout That Will Totally Transform Your Abs
      7 Knee Tuck To Pushup

      How to: Get into a plank position, with your shoulders stacked over your wrists, and sliders underneath your feet. Squeezing your core, bend your knees as you slide your feet forward until your thighs hit your chest. Return to start. Complete a pushup, then return to start. That’s one rep. Complete for 50 seconds, then rest for 10 seconds.
      8 Lateral Lunge

      How to: Stand with your feet hip-width apart, hands on your hips, with sliders under your feet. Slide to the side with your right leg, then push your hips back, bend your right knee, and lower your body until your right knee is bent nearly 90 degrees. Return to start. That’s one rep. Complete for 50 seconds, then rest for 10 seconds. Repeat on the other side.
      9 Lateral Lunge With Pulse

      How to: Stand with your feet hip-width apart, with sliders under your feet. Slide to the side with your right leg, then push your hips back, bend your right knee, and lower your body until your right knee is bent nearly 90 degrees. Lift up an inch, then lower back down. Return to start. That’s one rep. Complete for 50 seconds, then rest for 10 seconds. Repeat on the other side.
      READ MORE: ‘Hold’ These Moves For An Isometric Workout That’ll Torch Kilojoules
      10 Lying Leg Curl

      How to: Lie flat on your back, with your arms at your sides, and heels on top of sliders. Engage your hamstrings, bend your knees, and bring your feet toward your butt. Slowly return to start. That’s one rep. Complete for 50 seconds, then rest for 10 seconds.
      11 Plank Jack

      How to: Start in a plank position, with your shoulders stacked above wrists, and sliders under your toes. Slide your feet out to the sides, making sure your upper body doesn’t move. Return to start. That’s one rep. Complete for 50 seconds, then rest for 10 seconds.
      READ MORE: The 11 Best Lower Abs Exercises To Add To Your Routine ASAP
      12 Plank Up-Down

      How to: Get in a plank position, with your shoulders stacked over wrists, and feet placed on sliders. Lower one elbow down to the ground, followed by the other. Then, press your right arm into the ground, followed by your left, to lift your body back to a high plank position. Be sure to keep your torso as still as possible the whole time. That’s one rep. Complete for 50 seconds, then rest for 10 seconds.
      13 Pushup With Plank Jack

      How to: Start in a plank position, with your shoulders stacked above wrists, and sliders under your toes. Slide your feet out to the sides, and lower your body down into a pushup at the same time. Push back to start. That’s one rep. Complete for 50 seconds, then rest for 10 seconds.
      14 Bear Crawl Tuck

      How to: Start in tabletop position, with sliders under your feet. Your wrists should be under your shoulders and your neck aligned with your spine, then raise your hips slightly to lift your knees off the floor, with your toes tucked. Keeping your core tight and hips level, reach your right hand out, followed by your left until you’re in a full plank position. Then, bend your legs and slide your feet forward, until your knees nearly touch your chest. That’s one rep. Complete for 50 seconds, then rest for 10 seconds.
      15 Sliding Pushup

      How to: Place your hands about shoulder-width apart on the floor, with sliders underneath. Then extend your legs behind you, so your body should form a straight line from head to heels. Keeping your core tight, slide your hands to the side, and immediately lower your body toward the floor. Press back to start. That’s one rep. Complete for 50 seconds, then rest for 10 seconds.
      16 Lateral Lunge

      How to: Stand with your feet hip-width apart, with sliders under your feet. Slide to the side with your right leg, as you push your hips back, bend your right knee, and lower your body until your right knee is bent nearly 90 degrees. Keeping your knee bent, slide your right leg back to meet your left. That’s one rep. Complete for 50 seconds, then rest for 10 seconds. Repeat on the other side.
      17 Reverse Lunge

      How to: Stand with your feet hip-width apart, with sliders under your feet. Slide back with your right leg and lower until your left knee is bent 90 degrees. Keeping your left knee bent, bring your right leg to meet it. Slide back, until your knees are 90-degree angles. Push through your left foot to stand. That’s one rep. Complete for 50 seconds, then rest for 10 seconds. Repeat on the other side.
      18 Twisted Lunge With Tuck

      How to: Get into a lunge position, with sliders under your feet. Then, press your right hand into the ground next to your leg, and twist your body open to the left, with your left hand in the air. Maintaining this position, bring your right leg in to meet the left, then return to start. That’s one rep. Complete for 50 seconds, then rest for 10 seconds. Repeat on the other side.
      19 Reverse Lunge With Twist

      How to: Stand with your feet hip-width apart, with sliders under your feet, and hands behind your head. Slide back with your right leg and lower until your left knee is bent 90 degrees. Keeping your hands behind your head, twist your body to the left. Return to centre, then push through your left foot to return to start. That’s one rep. Complete for 50 seconds, then rest for 10 seconds. Repeat on the other side.
      This article was originally published on www.womenshealthmag.com  More

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      These Heart-Pumping Cardio Circuit Workouts Are Perfect For When You’re Short On Time

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      Maybe the weather is absolutely brutal outside and you can’t make it to the gym, or maybe you just have a quick 10 minutes to break a sweat in your living room. Either way, the perfect solution is this at-home cardio circuit workout (with video!). In no time at all, you’ll rev your heart rate, and feel damn good about yourself for making it happen.
      By incorporating jumps and explosive moves, you’re building strength using your own body weight – so cardio doubles up as resistance training, which is clutch for building toned muscle and upping endurance.
      To help you get your cardio fix for the day, celebrity fitness trainer and “Revenge Body” star Lacey Stone has you covered. Choose one of the three-move cardio circuit workouts below and get sweating.
      Time: 10 minutes
      Equipment: None
      Good for: Cardio
      Instructions: For each move, do 20 reps, then continue to the next move. Repeat the entire three-move circuit three times total.
      Cardio Circuit Workout 1
      1. Jump And Shuffle

      How to: Start in a squat position, with your hips back and knees in line with your ankles. From here, hop forward as far as you can, and land in the same squat position. Shuffle backwards until you reach your starting point. That’s one rep. Do 20 reps. Immediately move to the next exercise.
      READ MORE: 14 Dumbbell Exercises For Seriously Toned Arms
      2. Lateral Hops

      How to: Stand with both feet flat on the floor. Lift your left knee, and using your right leg for power, leap to the left. Land on your left leg with your right knee raised. As soon as you land, leap back to the starting position. That’s one rep. Do 20 reps. Immediately move to the next exercise.
      3. Wonder Woman

      How to: Start in a standing position, as if you’re setting up to do a jumping jack. Jump your feet out, wider than hip-width apart, and stretch your arms out to the side at the same time. Jump your feet to the centre and cross them, one in front of the other. At the same time, cross your forearms in front of your face. That’s one rep. Continue for 20 reps.
      Repeat the entire circuit three times.
      READ MORE: This At-Home Workout Targets Every Area For A Total-Body Transformation
      Cardio Circuit Workout 2
      1. Wrist To Ankle

      How to: Start in a standing position. Then, raise your right leg in front of you, keeping it straight, as you hop on your left foot. At the same time, swing your left hand in front of your body toward your right ankle. Immediately repeat on the other side. That’s one rep. Do 20 reps. Immediately move to the next exercise.
      2. Star Jump

      How to: Start with both feet together, firmly planted on the ground, with your hips slightly hinged backwards. From here, jump as high as you can and stretch your arms out straight in either direction. Return to start. That’s one rep. Do 20 reps. Immediately move to the next exercise.
      READ MORE: 6 Reasons That Explain Why You’re Constantly Tired
      3. Tuck Jump

      How to: Begin standing with your feet hip-width distance apart. Drop down into a half squat as you prepare your legs to explode. Let your arms drop back behind to assist in the jump. Using your arms to pull, explode up into a high jump, bringing your knees up to your chest in a tuck. Land softly and immediately drop back into the half squat. That’s one rep. Do 20 reps.
      Repeat the entire circuit three times.
      This article was originally published on www.womenshealthmag.com  More

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      5 Benefits Of HIIT That Will Have You Literally Jumping For Joy During Your Next Workout

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      Regular aerobic exercise has been shown to boost heart health, keep blood sugar levels in check, and maintain the health of our minds for the long haul. But just as there are a multitude of ways to work out and keep your body (and mind) healthy and strong, there are a trove of different approaches you can take to doing cardio. Enter: HIIT, or high-intensity interval training.
      READ MORE: Try This 25-Minute Total-Body HIIT Workout And Torch Calories Fast
      HIIT’s definition is a heckuva lot more simple than you might think, says Annie Mulgrew, founding instructor for CITYROW and Certified Personal Trainer. “High-intensity interval training is a form of interval training that alternates between short bursts of intense energy or activity followed by minimal rest, ideally until that person is unable to continue,” she explains.
      What Makes A HIIT Workout
      And, as Mulgrew notes, HIIT can be just about anything – from swimming to running to mountain climbers in your apartment to even weight training. The key, she says, is ensuring that the “short burst of energy” is at least 80 percent of your maximum effort (so, 8 on a scale of 10).
      “For HIIT to be effective, your ‘on’ intervals need to be all-out,” she says. Mulgrew also notes that your rest period shouldn’t exceed your active period (try, 20 seconds on and 10 seconds off). That rest period can contain no movement or moderate-effort movement – that part really isn’t important, she says. Those maximum-effort bursts are where the gains are made, Mulgrew reiterates.
      In Mulgrew’s CITYROW classes, for example, that on/off scheme translates to both metres rowed on the rowing machine, as well as resistance training off the rower. “You may find short rowing distance repeats or hip thrusters programmed as 40 seconds on and 20 seconds off,” she says.
      READ MORE: 5 Workouts To Help You Tone, Trim, and Build Muscle This Summer
      If you’re using weights for your HIIT workout, choose a weight that allows you to complete 10 to 20 reps repeatedly in your “on” periods, Mulgrew recommends. Beginners should aim for no more than 20 minutes of HIIT total. And if you’re a total HIIT nut, keep it no longer than 50 to 60 minutes (so the actual HIIT portion of the workout is around 30 minutes and the warm-up/cool-down roughly 20 minutes). “Going any longer than that would most likely mean you’re not able to maintain the intensity you need in order to achieve the benefits of a HIIT workout,” she says.
      Speaking of benefits, here are five major health perks associated with HIIT, plus, how to maximize your next interval workout.
      1. You’ll burn a boatload of calories – even after you’ve finished working out.
      Although aerobic exercise is a great tool in maintaining your heart health, as far as weight loss tactics go, that steady-state run isn’t the best calorie-burner. And while weight training is typically the most reliable weight loss tactic when it comes to fitness type (remember though, weight loss is achieved through a calorie deficit, which is most easily achieved through diet), if there is one form of cardio that blasts calories, it’s HIIT.
      One 2015 study (of healthy men) that compared calorie burn after 30 minutes of HIIT to other forms of steady-state exercise noted that HIIT burned 25 to 30 percent more calories. Other studies (also on men) have noted that HIIT propels your production of human growth hormone, or HGH, upwards of 450 percent in the 24 hours following a session, increasing overall calorie burn.
      2. They may help you lose fat quicker (especially around the midsection).
      Yep – a study in Journal of Diabetes Research confirmed this. The researchers divided obese, sedentary women into groups: those who partook in a HIIT program and those who did a moderate-intensity (but continuous energy expenditure) routine. The former group achieved similar body composition and aerobic capacity results in half the time.
      READ MORE: This 4-Week Bodyweight Challenge Is The Ultimate New Year Workout Plan
      3. It doesn’t require doing crazy workout moves.
      One major (assumed) drawback to HIIT, of course, is the notion you need to be flying, flailing, bounding, and sprinting (with a series of complicated tools, no less) in order to achieve a solid workout. But as Mulgrew points out, the hallmark of HIIT lies in exertion, not the modality, so pretty much any form of exercise fits—and that includes the simplest form of cardio there is: walking.
      In one Japanese study, for five months, 700 middle- and older-aged adults engaged in walking intervals (shorter bursts of speed interspersed with periods of rest). At the conclusion of the study, the individuals had noticeably improved endurance and strength.
      4. HIIT keeps your brain in shape.
      Studies have shown that regular HIIT exercise can boost your memory and make you sharper in everyday decision-making. One (potential) reason why, according to Mulgrew: “During a HIIT workout, you have to stay focused,” she explains.
      5. It’s the perfect exercise for that perpetually strapped-for-time person.
      And, what’s more, you don’t have to sweat for very long in order to see results. A 2006 study compared two groups of college men for two weeks: those who did stationary bicycling at a moderate pace for roughly an hour-and-a-half to two hours for three times a week, and those who did six 30-second all-out sprints with four minutes of recovery.
      Surprise, surprise: The HIIT-ers were just as fit (in terms of exercise performance and muscle growth) as those moderate-intensity exercisers by the end of the trial—with far less time invested.
      *This article was originally published on Women’s Health US

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