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      This Quick 10-Minute Butt Workout From A Trainer Will Grow Your Glutes Fast

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      Words by Andi Breitowich

      What if I told you you’re only 10 minutes away from a stronger booty? I’m only slightly exaggerating. There’s no quick fix for the perfect peach, but the good news is you don’t need a fully stocked weight room or oodles of time in it to grow your glutes. All you really need: a pair of heavy dumbbells, 10 minutes a few times a week, and consistency.

      Strengthening your glutes means working three distinct muscles—the gluteus maximus, gluteus medius, and gluteus minimus. Sure, those gains look good, but they will also help you in everyday activities like standing up, using the stairs, running, jumping, and walking, says Macy Pruett, CPT, a certified personal trainer and the founder of Fittest Core. Plus, training your glutes improves your overall body composition. “When you perform glute-focused exercises, you tie in a lot of other muscle groups, which leads to high metabolic cost and burning calories during and after a training session,” she explains.

      Clearly, glute workouts are worth the hype…but what’s the best way to approach them? “Progressive overloading is the most effective way to build glutes, and it simply means doing more over time,” says Pruett. That can mean increasing the weight, upping your reps, or minimizing rest. Those dumbbells you have on hand are more than sufficient for tightening, toning, and growing your bum.

      So, how do you select the right weight? Pruett says you want to pick a weight that you can accomplish 10 reps of an exercise without failing. “When you get to a point of performing 10 reps with ease, it’s time to increase your weight,” she says. (Remember the progressive overloading strategy.) Increase the weight in 5- to 10-pound increments, but make sure you can maintain proper form with the added iron.

      10-Minute Glutes Workout

      Pro tip: If you’re doing an exercise with fewer reps, you can opt for a heavier dumbbell, but if you’re doing an exercise with higher reps, you’ll likely need a lighter one.

      Remember: Consistency is key for results, and that means completing this 10-minute workout programmed by Pruett three to four times a week. Try it out and get ready for a serious booty burn.

      Time: 10 Minutes | Equipment: Dumbbells | Good For: Glutes

      Instructions: This glute workout includes three supersets (two exercises you complete back-to-back, with minimal-to-no rest) that engage all three muscles. Complete 3 sets of the bridge superset, 2 sets of the deadlift superset, 2 sets of the squat superset with no rest, and 3 sets of the finisher.

      Bridge Superset

      Weighted Glute Bridge

      Why it rocks: This move is a staple glute exercise because it’s easy to perform and can be done with or without weight.

      “It comes with a huge range of variations, and, most importantly, uses the glutes maximally without working the quads much,” says Pruett. “It works the gluteus maximus, which is the biggest muscle in our body and the one where we can see glute growth the most.”

      How to:

      Lie on the ground, with your feet flat on the floor about shoulder-width apart, knees bent and arms by your sides on the floor.

      Place the dumbbell where it’s comfortable on your hip bones and maintain a neutral pelvis. (Option to complete the move without a weight.)

      Engage your core, then push through your heels as you scoop your hips up toward the ceiling.

      Squeeze your glutes at the top when you reach full hip extension. Keep your ribs down (don’t flare them or arch your back) and chin slightly tucked or head at neutral throughout.

      Inhale as you lower down with control. That’s one rep. Complete 20 reps.

      Glute Bridge March

      Why it rocks: “This glute bridge variation is fantastic because it gives you that ‘feel the burn’ sensation that’s essential for glute growth,” says Pruett.

      Plus, this exercise also engages the hamstrings and quads with time-under-tension.

      How to:

      Press up into a glute bridge, as described above, with knees, hips, and shoulders in alignment, and hold this position. (Option to place a dumbbell on your hips or complete with bodyweight.)

      From here, raise one leg at a time, keeping the stationary leg firmly on the ground and pelvis stable.

      Keep your core engaged and alternate raising legs, maintaining the lifted butt position. Complete 20 reps on each side.

      Deadlift Superset

      Romanian Deadlift

      Why it rocks: Romanian deadlifts are a great addition to any glute workout because they focus on the “eccentric phase” of the movement, says Pruett—which is when the muscles lengthen.

      “This allows you to take it slow on the way down, while the hamstrings are lengthened, and requires more work from your glutes and hamstrings.”

      How to:

      Start standing with feet about hip-width apart, knees slightly bent, holding dumbbells in front of your thighs, palms facing body. (You can hold one heavier dumbbell, or a pair of dumbbells with one in each hand.)

      Keeping knees slightly bent, hinge at the hips while shifting them backwards.

      Maintain a flat back and engaged core as you inhale and lower the weights toward the floor, keeping them close to your body. Make sure to keep your shins vertical and your weight back on your heels.

      Exhale, and bring the dumbbells back up to the starting position engaging your glutes by extending your hips and raising your torso.

      Continue to keep the weight close to your body and squeeze your glutes at the top of the position. That’s 1 rep. Complete 10 reps.

      Single-leg Dumbbell Deadlifts

      Why it rocks: This variation of a deadlift isolates the glutes. Plus, performing this single-leg exercise allows you to focus on one side of your body at a time, in turn, creating more work for that side, says Pruett.

      This is also the exact movement as a Romanian deadlift, so you’ll perform it using the same techniques as above, but unilaterally.

      How to:

      Start standing on the right leg with your left leg slightly back behind your body, toe pointed and resting on the floor, right arm on hip, and left arm extended straight down at the side while holding your dumbbell. (Pruett always suggests holding one dumbbell in the opposite hand of the working leg.)

      Inhale, engage your abs, and maintain a neutral spine as you slowly lean forward, lifting your left leg straight back behind your body and lowering your torso toward the floor until both are parallel to the ceiling, with the left hand/dumbbell almost touching the floor.

      Exhale and drive into the right heel to return to the starting position. That’s 1 rep. Complete 10 reps on the left, then switch sides and repeat.

      Squat Superset

      Dumbbell Sumo Squat

      Why it rocks: “The sumo squat is essential for glute workouts because it targets the glutes more than a standard squat by allowing you to lift heavier weights and achieve a deeper range of motion,” says Pruett.

      As an added bonus, sumo squats also work your adductors to build up strength around your knees, ankles, and core.

      How to:

      Stand with your feet slightly wider than shoulder-width apart, weight evenly distributed, and toes turned out to 10 and 2 o’clock, while holding one heavy dumbbell with your arms straight down, or one dumbbell in each hand.

      Keep your core engaged and chest tall as you inhale and bend your knees, sinking your hips down until your thighs are parallel to the floor. Think about pushing your knees out at the button of the position, while maintaining a neutral spine and your weight in your heels.

      Exhale as you drive through your feet back to an upright standing position. That’s 1 rep. Complete 10 reps.

      Pro tip: Always make sure your knees stay in line with your feet to prevent any injury, says Pruett.

      Bodyweight Sumo Squat Pulse

      Why it rocks: Pulse variations are great for “pumping up” the muscles since they isolate and activate your glutes, and fatigue them more quickly, which helps build endurance and increases muscle growth, explains Pruett.

      This move also allows for high reps, which is perfect for supersets.

      How to:

      Stand with your feet slightly wider than shoulder-width apart, weight evenly distributed, and toes turned out to 10 and 2 o’clock.

      This is the same movement as a sumo squat, but instead of performing it to its full range of motion, squat down and only come up about half the distance before returning down to the bottom position (this is your “pulse”). You can keep your hands on your hips or out in front of you.

      Continue to pulse up and down while maintaining an engaged core and neutral spine. Complete 30 pulses.

      Finisher: Glute Kickback

      Glute Kickback

      Why it rocks: No glute workout is complete without a burnout, says Pruett. She suggests wrapping things up with glute kickbacks because they target the gluteus maximus and hamstrings. You can also torch the medius if you internally rotate your foot.

      “Glute kickbacks are one of my favourite glute exercises to add into any glute workout because they can be done standing, quadruped, with bands, weight, or the cable machine.”

      How to:

      Begin on all fours, with wrists under shoulders and knees under hips. Make sure your hips are square throughout the entire move and your core is engaged.

      Using your glutes (really focus your mind on that working muscle), raise and extend the active leg and squeeze at the top of the movement.

      Lower back down to starting position. That’s 1 rep. Complete 15 reps on each side.

      This post This Quick 10-Minute Butt Workout From A Trainer Will Grow Your Glutes Fast was originally published on womenshealthmag.com. More

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      This Full-Body Bodyweight Workout Builds All The Muscle

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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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      The Exact Science Behind Dancing Workouts – And How To Do Them

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      TikTok has taught us many things: how salads can become more popular than celebrities, the historical accuracy of Bridgerton costumes and that nothing catches on faster than a dance. There’s something about watching people move joyfully to some juicy tune that just makes you want to get off your butt and do the same dancing workouts. What’s uncanny is how long you’re bouncing around before you realise your quads hurt. “You don’t even notice that you are doing jumping jacks and jump squats and whatever it might be because you’re so focused on the enjoyment of the song,” says Kirsten Johnson, former dancer and founder of the Find Balance Kindly workout app, a series of dance-inspired functional workouts. 

      And right there lies the beauty of dancing workouts: you’ll be working hard without even knowing it, all while having the time of your life. 

      If joy – and sticking to a workout, any workout – is what you’re after, dancing could be the key. But there’s a caveat: just swaying along for hours like a dandelion in the wind isn’t going to cut it. Not least because swaying around indicates that you’re not having much fun at all. We’ve dug around to find what you should be doing instead. 

      Dance ‘till you drop 

      As a teenager, professional dancer Kelly Ernstzen danced constantly. In the hallways between classes, in the bathroom, while chatting to friends. It’s no wonder, then, that she was incredibly fit and slim. “You enjoy it so much that you don’t think about how tired you’re getting,” she says. Now that she’s in her thirties and dancing professionally, she’s realised just how fit her dancing has kept her fit for so long. Science backs it up: a Los Angeles study found that just 20 minutes of hard dancing is also the equivalent of running for 20 minutes but is a more balanced workout, engaging the core, upper and lower body all at once. 

      “A Los Angeles study found that just 20 minutes of hard dancing is also the equivalent of running for 20 minutes but is a more balanced workout, engaging the core, upper and lower body all at once.”  

      But in order or gain the benefits, you’d need to be going hard. That means dancing to a faster song and using more vigorous movements than say, simply bobbing your head. While you can take your pick of the kinds of dances you’d like to try (there are many), know that each kind affects your body in different ways. 

      Ballerinas have long, slim lines because they’re lifting their legs and arms constantly, working against gravity. As a student, Kelly needed to study various forms of dancing – and felt the different muscle groups from class to class. “African dancing is much more grounded, so I felt like my legs – or the bottom half of my body – were developing much faster,” she says. “My upper body and my core were developing much more when I was doing contemporary [dance]. And with hip-hop, it’s more cardio-based, fast, keeping with the rhythm and the tempo.” 

      Boost your brain  

      A study in the journal Psychology of Sport and Exercise found that when dance class participants were at just 60% of their maximum heart rate, cognitive function improved. That’s because dance class is a little more than jumping up and down to Drake on a Friday night – there’s choreography to learn. And since dancing incorporates your entire body, you need to pay attention to cross-body movements, coordinating the left side of your body to move in sync with your right (like rubbing your tummy and patting your head at the same time). Research has found that dance promotes brain plasticity – that is, it’s as much a workout for your brain as it is for your body. The results are exciting: because of the cross-body movement, the connection between the hemispheres of your brain is strengthened. Think: improved balance, memory and attention.

      “Research has found that dance promotes brain plasticity – that is, it’s as much a workout for your brain as it is for your body.”

      There’s more. Grooving can even ward off dementia by as much as 76% – greater than the effects of doing crossword puzzles four days a week, according to a study of seniors by the Albert Einstein College of Medicine. 

      Shake it off   

      “We are too busy being active and enjoying ourselves to feel the aches and pains,” is the title of one Cape Town-based study on the effects of dancing. Investigating the effects of dancing on women between the ages of 60 to 80, researchers found that participants did not subscribe to the typical belief that mental capacity and physical endurance start to decline when a woman hits 60. They just didn’t see it that way. Makes sense, since dance is its own kind of therapy, capable of alleviating depression, increasing mindfulness and boosting self-esteem. 

      For Johnson, the biggest shift she’s seen is in her clients’ mindset. “My biggest objective with any client is that they change the way they see exercise,” she says. “On bad days in the past, clients would always say, ‘I’m having a bad day, I don’t feel well and therefore, I’m going to cancel my session,’ whereas now I notice they say, ‘I’ve had a really bad day, I really need to work out today.’” 

      “My biggest objective with any client is that they change the way they see exercise”
      Kirsten Johnson, dancer and instructor

      For Ernstzen, what’s great is seeing how her students start feeling more confident. “I think besides all the physical aspects of it, once you start dancing, you kind of get to learn about your body a bit more,” she says. “I think you just get a little bit more in tune with your body. And you start appreciating what your body can do more.” 

      So where to begin? Pick the right kind of music and start jamming. It can not only chisel your bod and mind, but make you feel so good, too. And when you’ve got only one body to work with, shouldn’t you appreciate it as joyfully as you can? 

      Dancing workout apps

      Steezy

      Steezy has a plethora of dance classes of different styles to choose from, including ballet, contemporary, hip hop and salsa.

      FitOn

      Try out something new with FitOn, which has not only regular workouts but dance routines, too.

      TikTok

      Why not try one of the many viral TikTok dances? Play the clip back at half-speed so you can learn slowly. More

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      This Strength Leg Workout Will Build Strong, Sexy Legs

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      By Rachel CosgroveThe easy exercises in this strength leg workout will reward you with a flat stomach, tight butt and slim thighs so you can rock a skirt with total confidence.

      Carrying extra weight on your thighs? That could point to a dependence on steady-state cardio. To lean out your legs, you need to supplement your slow-and-steady routine with fast-and-furious interval strength training. Along with burning kilojoules, you’ll also be building lean muscle, which sets off a chain reaction that boosts your metabolism, fires up your fat burners and sculpts the lean, toned legs you long for.

      For this strength leg workout, perform 10 reps of each move without resting between exercises. Do as many rounds as you can in two minutes. Then rest for two minutes. Repeat two or three times.

      Time: 30 Minutes | Equipment: A pair of dumbbells (start with four to six kilos and increase the weight as that becomes too easy) | Good For: Legs

      The Strength Leg Workout

      1/ Dumbbell squat to overhead press

      Hold a pair of dumbbells at shoulder height with your elbows bent and feet hip-width apart. Keeping your chest upright, bend your knees and lower until your thighs are at least parallel to the floor (A). As you stand, press the weights overhead until your arms are straight (B). Return to start. That’s one rep.

      2/ Alternating lateral lunge

      Holding a pair of dumbbells at your sides (A), step out to the left with your left leg; bend your knee and sit back to lower into a side lunge, keeping your back flat as you lower the right dumbbell to the inside of the left foot (B). Press through the left foot to return to start. That’s one rep. Repeat on the other side and continue alternating for five reps on each side.

      3/ Straight-leg deadlift with row

      Hold a pair of dumbbells in front of your thighs and stand with your feet hip-width apart (A). Bend forward and lower the weights until your back is parallel to the ground, keeping your back flat and the weights close to your body (B), then bend your elbows and pull the dumbbells up towards your chest (C). Return to start. That’s one rep.

      4/ Dumbbell squat jump

      Holding a pair of dumbbells at your sides, sit your hips back and lower into a squat (A), then push through your heels and jump as high as you can (B). That’s one rep.

        More

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      You Need To Try This 45-Minute Stationary Bike Workout!

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      If you’ve ever been to a spinning class, you know that the 45-minute interval ride will leave you high on endorphins and drenched with sweat, not to mention help you burn between 1,673 and 3,347 kilojoules (depending on how hard you ride, of course).

      But if you aren’t fortunate enough to get into one of the packed gym classes, you can still try this 45-minute spinning-inspired workout, designed by Flywheel Sports creative director Danielle Devine-Baum, to spin on your own. Just crank the playlist below—striving to pedal to the song’s BPM (beats per minute) unless otherwise indicated—and get riding.

      Spinning Class Necessities

      Ciovita Apex Cycling Shorts

      adidas Microfiber Towel

      Camelbak Podium Chill Race Edition

      Hey Siri, please play…

      Song #1: “Everybody Wants To Run The World,” Tears For Fears

      Flat road, time to warm up! Ride around 112 BPM. On a scale of one to 10, you’d be around a three. Once the song’s chorus hits, speed up each time. Halfway through the song, add a bit more resistance as your body starts to feel warmer and your muscles get ready to work.

      READ MORE: 5 Absolutely Insane Body Benefits Of A 40-Min Spin Class

      Song #2: “River,” Eminem [Feat. Ed Sheeran]

      You’re still warming up, but at this point, you’re getting into the ride. The speed is 90 BPM.  If you were running, you’d be at a jogging pace. On this song, alternate between second position (butt off the seat, hands on the front bar), third position (butt off the seat, hands on top of the side handles), and the saddle (butt in seat) while maintaining the speed. Two times during the song, increase your speed. Your resistance here is, on a scale of one to 10, around a four. By the end of this song, you should be sweating a bit!

      Song #3: “Walking In Memphis,” Marc Cohn

      You’re on a hill. On a scale of one to 10, your resistance is around a six. Your speed is 65 BPM. Each time the chorus hits, speed up your pace. You should feel slightly breathless on these intervals. On the first two, use third position when you push. On the last one, challenge yourself to push as hard as you can in the saddle.

      Song #4: “Work R3hab Extended Mix,” Rihanna [Feat. Drake]

      This is a slow, flat incline ride. Your speed is a 100 BPM. On a scale of one to 10, even though it is a rather flat road, you’re around a five on the resistance. Start in the saddle and then hit second position, focusing on stabilising the core. When you hit the saddle, speed up. Repeat this four times during the course of this song.

      Song #5: “Fallen Empires,” Snow Patrol

      This is a light hill. Your speed is a 74 BPM. On a scale of one to 10, start lighter than you want to at about a four on the resistance. Every 30 seconds, add a bit more resistance. By the end of the song, you should barely be able to hold your pace at 74 BPM. Alternate saddle and third position with every resistance change.

      Song #6: “Changes,” 2PAC

      Now you’re on a heavy hill. Your speed is a 55 BPM. Start in third position. Leaving the resistance high from the previous song, slow your legs down. You should be at around an eight on your scale of one to 10 resistance. It’s going to get really heavy. Each time the chorus hits, speed up as fast as you can through the resistance. If you find that your legs want to go faster than 55 BPM when you’re not on the chorus, add more resistance right away. This should be thick and challenging. Sit when you feel you need, then come out. Your power is in third!

      Song #7: “Gold Dust (Extended Mix),” Galantis

      This is a flat to a hill. Your speed is whatever you want! Take the resistance down while you’re in the saddle. The speed of the music is 128 BPM, but take a moment to ride lighter and hydrate. Once you feel ready, start to speed up as close as you can to the rhythm. Toward the end of the song, take the resistance to a five out of 10, come to third and ride the hill at 65 BPM.

      Song #8: “Silver Springs,” Fleetwood Mac

      Now you jog. Your speed is 88 BMP. Starting in the saddle, close your eyes, take a moment, and just ride. You’re riding at about a six on your scale of one to 10. Find third position when you’re ready. When the chorus hits, hit the saddle and go all out. Push as hard as you can. Repeat until the song ends.

      Song #9: “O.P.P. (Re-Recorded),” Naughty By Nature

      This is a light flat. Your speed is 98 BPM. On your scale of one to 10, you’re at a four. Starting in the saddle, just ride and find your breath. This song is about big changes in resistance. When the chorus hits, add as much resistance as you can while still holding your speed. When the chorus ends, take it off. Feel free to use second position when it feels good to come up.

      READ MORE: 5 Workouts That Burn More Kilojoules Than A Spin Class

      Song #10: “Thunder Road,” Bruce Springsteen

      Last song, last hill! Your speed is 70 BPM. Out of your 10, find a seven. Take the first half of the song to ride in third and notice how your body feels; energized and strong. As the second half of the song approaches, take a seat and start to remove resistance little by little. Take the last 60 seconds of the song to put your head down and push as hard as possible right to the finish line!

      You might also like Which Cardio Is Better for Your Body: Cycling or Elliptical Training?

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

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      Try This Quick And Effective Workout When You’re Seriously Busy

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      At loggerheads with your busy schedule? Like many women today, trainer Stacie Clark is juggling a career, family and social life, all of which doesn’t leave much time for working out! So, in keeping with her mantra – “burn kilojoules, not time” – she creates quick and effective workout routines that are pretty much excuse-proof and work like a charm.

      Can you believe she’s forty-something with two kids?! Also, Stacie can’t be bothered with fitness and diet fads; instead, her approach focuses on functional strength training, which uses exercises that mimic real-life movements (think squatting down to pick up a washing basket or hoisting hand luggage into an overhead compartment on a plane) and engages multiple muscle groups at once to maximise results.

      The seven moves here in this quick and effective workout are a taste of her method for scoring an amazing lean, toned, fit body.

      Time: 20 Minutes | Equipment: Dumbbells & Medicine Ball | Good For: Total Body

      1/ TRACK-START DEADLIFT

      Many women neglect the muscles on the back of their body. Get a brand-new rear view with this move, which concentrates on toning your hamstrings and glutes.DO IT: Place a dumbbell on the floor in front of you and stand with your right foot a few steps in front of your left. Bend both knees, keeping your right knee over your ankle. Lower to grab the dumbbell by both ends, keeping your chest lifted (A). Press through your right heel to straighten your leg, raising your left leg into the air behind you (forming a T shape with your body) and lifting the weight off the ground, arms straight and directly under your shoulders (B). Slowly lower your body back to start. That’s one rep. Do 10 to 12, then switch sides and repeat.

      2/ ROPE CLIMB

      Some ab moves don’t fully engage your obliques; others completely neglect them. This one recruits your entire core to cinch your waist with every reach.DO IT: Sit on the floor, knees slightly bent, and lean your torso back. In one motion, reach your left arm up and across your body while lifting your right foot and glute off the floor (A). Slowly repeat on the other side (B). That’s one rep. Do 12 to 15.

      3/ PLANK TO POP-UP SQUAT

      A twist on one of the most effective body-weight exercises there is: the burpee.DO IT: Start in push-up position, hands under your shoulders and legs extended, body forming a straight line from head to heels (A). Brace your core and jump your feet outside your hands, then quickly lift your chest and hands so that you’re upright (B). Reverse the movement to return to start. That’s one rep. Do as many as you can in 60 seconds.

      Quick tip: This move reinforces proper posture and form – something most women lose during quick, dynamic exercises. Focus on keeping the movement controlled.

      4/ REVERSE LUNGE WITH FRONT RAISE

      Reverse lunges activate your glutes, while raising your arms sculpts your abs. Doing them together makes it more challenging and effective.DO IT: Hold a pair of dumbbells at arm’s length at your sides (A). Keeping your chest tall and shoulders back, step one foot back and bend both knees to lower into a lunge, while simultaneously raising the weights in front of you to shoulder height, keeping your arms straight (B). Press through your front heel to return to start. Repeat on the other side. That’s one rep. Do eight to 10.

      5/ REACH-OUT PUSH-UP

      This subtle tweak on the classic push-up recruits more of your chest muscles with every rep.DO IT: Place your hands on the floor under your shoulders and extend your legs behind you, so your body forms a straight line (A). Reach one hand 30cm to the side and bend both elbows, lowering your chest towards the floor (B). Return to start; repeat on the other side. That’s one rep. Do eight to 10.

      Quick tip: Keep your core tight to prevent your hips sagging when you reach.

      6/ CHANGEUP SPLIT HOP

      Dynamic, multi-directional exercises like this build power and agility, improve balance and dial up the kilojoule-burning potential of any workout.DO IT: Stand with your feet slightly wider than shoulder-width apart, knees bent and hands raised in front of your chest (A). In one motion, jump and rotate 90 degrees to the right, bending both knees into a lunge as you land (B). Jump back to start. That’s one rep. Do as many as you can in 30 seconds. Switch directions (rotate to the left) and repeat.

      7/ OBLIQUE CRUNCH WITH BALL

      No easy button here! Your shoulder blades have to stay lifted off the floor the entire time (which engages your abs fully throughout the move).DO IT: Grab a light medicine ball and lie on your back. Raise both knees over your hips and place the ball between them. Raise your right shoulder and bring your right elbow to the outside of the ball; hold it in place while extending your right leg out in front of you (A). Pause, then return to start and repeat on the other side (B). That’s one rep. Continue alternating for 10 to 12 reps.

      Quick tip: Concentrate on keeping your hands behind your head, with your elbows out wide, during the entire set. More

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      5 Ways To Build Killer Core Strength

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      When you think about your core, you’re likely thinking about those all-important ab muscles that peak out of crop tops. But there’s way more to them. According to Catherine Viljoen, a biokineticist at Virgin Active,

      “The core includes a number of muscles that run the length of the spine and help stabilise the shoulders, spine and pelvis. These muscles create a strong base of support from which powerful movements can be generated and transferred to the working arms and legs.”

      When these core muscles are in great shape they’ll go a long way to help prevent injury, which is why it’s so important to create good core strength.

      How do you know you’re activating your core?

      In order to make sure you’re training the right muscles, you first need to identify which muscles you’re actually trying to use. The best way to identify the muscle used for core strength is to:

      Lie on the floor face-up with both knees bent at 90° and feet flat on the floor;

      Place your hands (2 fingers) at the top of your hip bones. Now move your fingers slightly to the front of the hip bones and push firmly into the skin;

      Now cough or laugh. The muscle you feel bulging at your fingertips is the transverse abdominus muscle contracting – this is one of the key muscles making up the core.*

      The challenge is to try to maintain core activation throughout your regular gym exercises and throughout the day, even while standing in a queue or sitting at your desk.

      How Will It Help?

      They can take years off your appearance. Don’t think that because many of your core muscles are ‘invisible’ (buried underneath other muscles), you don’t need to pay attention to them. What better way to show off than a good posture?

      They protect your insides, keep your spine and back healthy and they improve balance.

      They protect you from injury. If the core muscles are weak, other muscles have to pick up the slack and eventually, this may result in pain or injury, particularly to the lower back.

      Once you’ve mastered the basics of core activation, you may be ready for some challenging exercises to really sculpt killer core strength.

      Core Strength Exercises

      1. Plank

      Do a 30-sec hold – 1 set of 5 repetitions

      Support yourself on your elbows in a low position, with your knees on the floor. Contract your abdominal muscles, lifting your knees off the floor and making sure that you’re in a stable position. Your back should be straight throughout this movement (ankles, hips and shoulders in line). Hold for 30 seconds and return to starting position and repeat.

      Tip: To make this exercise easier, keep your knees on the floor.

      2. Reverse Crunch Knee Raises

      Do 2 sets of 15 repetitions

      Lie flat on your back with your knees bent and off the floor. Your back should be flat against the floor and your hands can be positioned at the sides of your head. Contract your lower abdominal muscles, bringing your knees towards your chest. Return slowly to starting position. Repeat.

      Tip: This is not a big movement. You should just be lifting your glutes off the floor in a controlled way.

      3. Segmental Bridge

      Do 1 set of 5 repetitions

      Lie flat on your back with your knees bent. Your arms should be straight with your hands lying at your sides. Lift your hips off the floor by rolling through the pelvis and continuing the motion by rolling segmentally through each vertebra from the pelvis to the rib cage. At the end of the movement, your knees, hips and chest are in a straight line. Hold for three seconds and then return slowly to the starting position by rolling your spine, vertebra by vertebra. Repeat.

      Tip: Roll up for a count of 6, then down for a count of 6. The most benefit comes from performing this exercise slowly and controlled.

      4. Four Opposite Arm and Leg Raise

      Do 1 set of 15 repetitions (alternating)

      Position yourself on all fours. Your knees should be aligned under your hips and your wrists under your shoulders. Keep a neutral spine position. Lift your left arm to shoulder height and your right leg to hip height. Hold for a few seconds (think of reaching forward with your left hand and stretching back with your right foot). Return to starting position and repeat on the other side.

      Tips: Be careful not to tilt your hips or arch your back. If you’re new to this exercise, perform the exercise lying on your tummy, lifting the opposite arm and leg. Once mastered, progress to this exercise. Be careful not to lift your head during the movement – look down and not ahead of you.

      5. Stability Ball Knee Tuck (advanced)

      Do 1 set of 10 repetitions

      Position yourself in a press-up position with your hands on the floor, about shoulder-width apart, and your ankles and feet resting on top of the stability ball. Bend your knees, so that they come towards your chest. Keep your elbows straight (not locked). Stop the movement once your feet are on the ball and your knees are tucked in. Hold for 3 seconds. Then straighten your knees and roll back to the starting position. Repeat.

      If you have a medical condition or injury, please chat with your doctor or biokineticist before attempting these exercises. More

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      The 15-Minute Countdown Workout For All-Over Quality Gains

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      Productivity experts often tell clients to tackle the most challenging task on their to-do list first. The reason: a feeling of accomplishment gives you momentum to check off other less-daunting tasks throughout the rest of the day – even as your attention span diminishes.

      The same logic can work at the gym: a reverse pyramid – or countdown – format forces you to do the hardest part of the workout first, when you’re physically at your peak, says strength and conditioning trainer Albert Matheny. Then it’s downhill from there: as the number of reps decreases during the workout, the mental momentum you’re building allows you to finish strong, even as your body starts to fatigue.

      Follow this countdown workout from Matheny two or three days a week. Perform five reps of each of the following exercises in order, moving from one to the next without resting. Take a short break (30 to 60 seconds) if needed, then repeat the circuit, completing four reps of each move. Continue until you reach one rep of each move.

      You’ll need: a set of dumbbells that allows you to complete the reps with proper form. Try three to four kilograms to start.

      The 15-Minute Countdown Workout

      Dumbbell Thruster

      Hold a dumbbell in each hand just above your shoulders, palms facing in, then sit your hips back and bend your knees until your thighs are parallel to the floor (A). Push through your heels to stand, pressing the weights overhead (B). Return to start; that’s one rep.

      Reverse Lunge

      Stand with your feet hip-width apart and hold a dumbbell in each hand at your sides (A). Step back with your right leg and bend both knees as you lower until your left knee is bent 90 degrees (B). Push through your left foot to stand, then repeat on the other side. That’s one rep.

      Renegade Row

      Grab a pair of dumbbells and get into push-up position with your hands on the weights and your feet slightly wider than hip-width apart (A). Brace your core, then bend your right elbow to pull the weight towards your chest, keeping your hips parallel to the floor (B). Slowly lower the weight back to start, then repeat on the other side. That’s one rep.

      Spiderman Plank With Dumbbells

      Start in push-up position with your hands on a pair of dumbbells and feet slightly wider than hip-width apart (A). Brace your core, then bend your right knee towards the outside of your right elbow (B). Pause, then return to start and repeat on the other side. That’s one rep.MAKE IT HARDER: do a push-up between each rep after returning to start position. More