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      FYI: Your Local Park Has All The Equipment For A Full-Body Outdoor Workout

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      Whether you’re whiling away time during the kid’s playtime or want to switch up your regular at-home fitness routine, this outdoor workout at the park is all you need to get it all done. POV: You take the kids to the park, they run around, you sit on a bench – or in your car – and savour a quiet moment to catch up on your TikTok feed. Sound familiar? Well, we’re challenging you to stop warming the bench and join the game. Your local park is essentially an outdoor gym, minus the grunting breker dudes, lingering aroma of eu de sweat and No-Concept-Of-Personal-Space guy. Climbing frame? We prefer to call it a brightly-coloured chin-up bar. Swings? Suspension trainers! And that park bench you’re sitting on? A box jump waiting to happen.How this outdoor workout in the park works: This outdoor workout has been designed as a circuit, with different exercises at different stations (read: pieces of park equipment). For each move, do as many reps as you can in 30 seconds, catch your breath for 20-30 seconds, while you move on to the next station. Then repeat the pattern. Once you’ve completed the whole circuit, take a breather for a full minute, then repeat the circuit again, starting at a different station. Do three full circuits in total.Reps: AMRAP in 30 seconds Rest: 20-30 seconds per move; one minute per circuitSets: Complete the circuit three times READ MORE: Everything To Know About Hyrox, The Tough New Fitness RaceUp the intensity: Be a kid again! The only time kids walk at a respectable pace is in school corridors. So instead of walking from one station to the next, skip or jog between stations. Another way to up the intensity: rope your kids in and make it a competition to see who can complete the most reps of each move – while one person goes, the other one counts.Now, Get Creative: You don’t have to limit yourself to these exercises. Depending on what equipment you have in your park, there are all kinds of fun moves you can throw into the mix to keep the workout interesting. Check out this video for some more ideas or make up your own. Don’t forget to tag us on Twitter and Instagram – we love seeing you getting out and being active!The moves Incline push-upsFind a sturdy bench or elevated surface. Place hands slightly wider than shoulder-width apart, fingers pointing forward. Lean into the surface, keeping your body in a straight line from head to heels. Lower your chest towards the bench, bending your elbows. Push back up to the starting position. Focus: Engage your core and maintain a straight back throughout the movement.Negative chin-upsFind a sturdy bar. Use a step or jump to get your chin above the bar, palms facing away from you. Slowly lower your body until your arms are fully extended. Repeat. Focus: Control the descent and engage your back muscles. If you can’t do a full chin-up, negative chin-ups are a great way to build strength.READ MORE: The Best 28-Day Workout Challenge To Get Stronger All Over Using Only DumbbellsBench hopsAssume a plank position with arms outstretched, hands gripping the see-saw lever. Keep your body in a straight line. Hop with both feet from one side of the see-saw to the other, maintaining core engagement. Focus: Control the movement and land softly. This exercise improves core stability and coordination.Step-upsFind a sturdy bench or step. Step onto the bench with your right foot, pushing through your heel to lift your body up. Step down with your left foot. Repeat on the other side. Focus: Maintain balance and control. Choose a step height that challenges you but allows for proper form.Shuttle sprintsSet up two markers about 20-30 meters apart. Sprint between the markers, touching the ground at each marker. Walk or jog back to the starting point. Focus: Maintain a fast pace and proper running form.Hanging leg raisesHang from a sturdy bar with an overhand grip, arms fully extended. Raise your legs, keeping them straight or slightly bent, until they are parallel to the ground. Lower your legs slowly. Focus: Engage your core and avoid swinging. This exercise strengthens your abdominal muscles.Toe tapsFind a bench. Stand facing the bench. Lift your right foot and tap it on the bench. Quickly switch feet, tapping your left foot on the bench. Continue alternating legs. Focus: Maintain a quick pace and control the movement. This exercise improves coordination and lower body strength. Use your abs to drive your legs up – this improves balance and core strength.READ MORE: 10 Reasons Why You’re Lifting Weights But Not Losing Weight, According To ExpertsElevated shoulder tapsAssume a plank position with your hands shoulder-width apart and your feet elevated on a bench or step. Keep your body in a straight line. Lift your right hand and tap your left shoulder. Return your hand to the ground and repeat on the other side. Focus: Maintain core engagement and avoid rocking your hips. This exercise strengthens your core and shoulders.Watch the full outdoor park workout:
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      This article was written by Wanita Nicol More

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      12 Cross-Training Workouts Perfect For Weightlifters, Runners And More

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      If we were to compare cross-training workouts to something, we’d call it the “everything in moderation” axiom of fitness. A bit of everything, the practice highlights the importance of all kinds of movements. It’s especially useful for people in specific training programmes, like marathon plans, triathlons and weight-lifting regimens. What is cross-training, exactly? The reason it’s so great? Cross-training, like the name suggests, involves working in different modes of movement, combining cardio, strength and flexibility to create a well-rounded balance in the body. And, since most people commit to one or two kinds of workouts over others, cross-training is a useful way to prevent boredom and fill in any gaps and weaknesses. It’s also important for preventing injuries. There are far more ways to cross-train than just mixing weights with cardio. Some disciplines combine functionalities, like yoga, while others focus on specific body parts or impact zones. These 12 cross-training workouts are great for whatever you’ve got going on, since they can be done at any time. For best results, slot in whichever your body needs on days alternate with your main focus. If you’re training cardio mostly, slot in strength training or HIIT to build strength. READ MORE: What Is Cross-Training, Exactly? We’re Glad You AskedSwimming cross-training workouts Swimming is one of the best cross-training workouts, since. it targets the entire body from shoulders to thighs, creates a kickass core and is low-impact. You can also tailor your swimming workout to whatever you need: on fatigued days, go for slow, long swims to loosen up tight muscles. When you’re relaxed, go for high-intensity sprints to grow your aerobic capacity.

      The real key to a strong swimming workout: move past your sea turtle pace and into a fast, kilojoule-obliterating one.

      Here, perfect bodyweight strength moves for swimmers that will also tone up your endurance for whatever your sport.

       These swimming tips from the pros will elevate your stroke and help you get more streamlined – and faster – in the water.

      Mobility movements The great thing about mobility movement is that you can do it pretty much anywhere with minimal equipment. That’s because you’re using your own body weight as the load and gravity to create resistance. Also, the focus on lateral and cross-sectional movements encourages flexibility and relaxation.

      If you’re struggling with focus or feeling overwhelmed, this yoga flow is exactly what you need to unwind. 

      These body-weight moves are effective ways to build functional strength and sculpt sexy, lean muscle tone.

      Yes, it’s possible to up the ante and turn your yoga flow into a sweaty interval training session.

      READ MORE: Have You Got Tight Hips? Take This Quick Mobility TestHeart-pumping cross-training workoutsGet the best of cardio and strength with pacey functional movements that prioritise plyometrics and speed. The best part? Get it all done in under 30 minutes.

      This total-body explosive workout from Shaun T, Insanity creator, builds in intensity to give you great results fast.

      It’s perfect for any space, even a smaller-than-ideal hotel room or the beach, and will get your heart rate up. 

      This workout prioritises speed over power for all-over toning and, of course, hitting those heart rate goals.

      READ MORE: 18 Relaxing Local Getaways To Book, Like NowMaximise your rest days Your rest days don’t have to relegate you to the couch like a Victorian-era woman wasting away of melancholia. Even the most painful of DOMS can benefit from dynamic stretching and relaxed walks. These recovery hacks and tools are worth your consideration.

      Walk your way to a healthier weight with these expert-approved tips.

      Find 11 of the best active recovery workouts to do on your off days.

      We’ve rounded up the top recovery tools that soothe tired muscles.

      BONUS: Saima Husain’s 28-day plan for upper-body strength Upper-body strength has been proven to power performance on lower-body days. “You need strong grip and upper-body muscles to be able to lift weights in lower-body exercises such as deadlifts and squats,” says trainer Saima Husain. This 28-day plan, devised by Husain, hits them all in three 20-minute workouts. On alternate days, you’ll recover; it’s the perfect time to slot in swimming, cross-training workouts, mobility or complete rest. “My plan is suitable for all levels of fitness. Beginners can start with lighter weights, enabling them to focus on their form, while advanced exercisers can go heavier and take less of a rest between sets,” Husain recommends.Get the March/April 2024 edition of Women’s Health magazine South Africa for the moves and access to the complete workout set! The programme below details which days to rest, when to cross-train and when to lift weights. Subscribe to WH and get this programme now!This 28-day programme was first published in the Women’s Health UK magazine May 2024 edition and was written by Bridie Wilkins. More

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      This Full-Body Dumbbell Strength Workout Hits Every Muscle Group

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      Picture this: You walk into the gym, or your home set-up and…stall. Maybe you ask yourself, What the heck should I do in my workout today? Leg day? Arm day? The typical workout confusion.The time-saving solution: this total-body burner programmed by Ariel Belgrave, CPT, using only a set of dumbbells. This full-body workout is guaranteed to light up muscles from head to toe with just five beginner-friendly moves. Each of the compound moves engages multiple muscle groups simultaneously giving you an effective and efficient workout.Meet the expert: Ariel Belgrave, CPT, is the creator of The L.E.A.N. Program fitness and nutrition coaching and the program creator behind the Women’s Health 28-Day Workout Challenge.You’ll be done in exactly 21 minutes. (Don’t skip the 1-minute warm-up that primes your bod for optimal performance during the 20 minutes of work.) But, anytime you feel ugh or just don’t wanna sweat (it happens to all of us), repeat one or all of these mantras to yourself: One workout has the power to change your whole mood for the better. The goal is progress, not perfection. You’ve got this.Time: 20 minutes | Equipment: Light to medium dumbbells | Good for: Full bodyInstructions: Warm up with 30 seconds of jumping jacks and 30 seconds of inchworms (shown below). Then, perform as many reps as possible (AMRAP) of each move for 40 seconds, followed by 20 seconds of rest. Repeat the workout exercises for a total of 4 rounds.Warm-Up: Jumping JacksHow to:Start standing with feet hips-width apart and arms relaxed at sides.

      Jump feet out much wider than hips as you swing arms out to sides and overhead.

      Reverse the motion to return to standing. That’s 1 rep.Warm-Up: InchwormHow to:Start standing with feet hips-width apart. Hinge at your hips and lower down (imagine yourself doing a deadlift) until your hands reach the ground, allowing knees to bend.

      Crawl forward lifting one hand at a time with hips lifted until you’re in a high plank.

      Walk your hands one by one back to your feet.

      Reverse the deadlift motion to return to standing. That’s 1 rep.READ MORE: Get Stronger For Rock Climbing With This Full Body WorkoutWood Chop And PressHow to:Stand with feet wider than hips while holding a dumbbell in both hands by right thigh.

      Engage core and raise DB across body to left shoulder, allowing torso and toes to naturally open up as you twist.

      Release right hand.

      Press dumbbell straight overhead so left arm is fully extended.

      Reverse movement, lowering dumbbell to shoulder, then diagonally across front of body to right thigh. That’s 1 rep.

      Repeat on same side for 20 seconds, then switch.Form Fix: Bend your knees and engage your leg muscles to press the weight up with force. Boom!Modified BurpeeHow to:Stand with feet slightly wider than hips, holding a dumbbell in each hand against thighs, palms facing each other.

      Squat and place dumbbells on floor between feet.

      Keeping hands on DBs, walk back into a plank position and hold.

      Reverse movement by returning to squat, then stand. That’s 1 rep.Form fix: Keep your core engaged throughout to maintain proper posture and stay stable.Squat PressHow to:Stand with feet slightly wider than hips, holding dumbbells by shoulders.

      Bend knees and lower butt as if sitting in a chair, keeping weight in heels.

      Press dumbbells overhead as you push up to standing.

      Lower dumbbells back to shoulders. That’s 1 rep.Form fix: Don’t let your chest drop or your gaze lower to the floor at any time.READ MORE: Get A Full-Body Workout In Just 15 Minutes With Only 2 Household ItemsChest PressHow to:Lie face-up with knees bent and feet flat on floor.

      Holding a dumbbell in each hand, extend arms directly above shoulders, palms facing toes.

      Slowly bend elbows, lowering weights out to the side until elbows form 90-degree angles.

      Drive dumbbells back up to starting position. That’s 1 rep.Form fix: Think about opening the chest and pulling the shoulder blades down your back to fully engage the upper-body muscles.Toe TouchesHow to:Lie faceup, holding one dumbbell in both hands and extending arms and legs to ceiling.

      Lift head and shoulder blades off floor as you reach dumbbell toward toes. Keep lower back glued to floor and arms and legs stretched toward ceiling throughout the rep.

      With control, lower head and shoulders back to floor. That’s 1 rep.This article by Jennifer Nied was originally published on Women’s Health US. More

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      Sculpt Your Legs And Butt With This 20-Minute Dumbbell Lower-Body Strength Workout

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      Think you need a full weight room and oodles of time to sculpt your lower body? Think again. You can strengthen every muscle from the waist down using only dumbbells in 20 minutes flat. So doable!The key is a sequence of compound moves that challenges the legs (hamstrings, calves, quads) and butt (glutes). And, you can adapt this lower-body workout from Ariel Belgrave, CPT, to your level of fitness thanks to the AMRAP (as many reps as possible) programming.Meet the expert: Ariel Belgrave, CPT, is the creator of The L.E.A.N. Program fitness and nutrition coaching and the program creator behind the Women’s Health 28-Day Workout Challenge.Whether you’re beginning a brand-new fitness journey, starting over, or just itching to get into a new routine, get ready to make your lower body burn in the best way. Grab a set of dumbbells that challenges you but allows you to keep repeating the moves for the entire interval.Time: 20 minutes | Equipment: Dumbbells | Good for: Lower bodyInstructions: Warm up with 30 seconds of invisible jump roping and 30 seconds of hip openers (shown below). Then, perform as many reps as possible of each exercise for 40 seconds, followed by 20 seconds of rest. Repeat the workout exercises for a total of 4 rounds.Warm-Up: Invisible Jump RopeHow to:Stand with feet hip-width apart and arms bent at sides.

      Simultaneously swing your arms as if turning a jump rope while jumping with alternating feet.Warm-Up: Hip OpenersHow to:Start standing with feet shoulder-width apart and elbows bent at a 90-degree angle.

      Lift your right leg and bend the knee, circling it in, up and around.

      Place your right foot back in the same spot.

      Lift your left leg and bend the knee, circling it in, up and around.

      Place your left foot back in the same spot. That’s 1 rep.READ MORE: The Best 28-Day Workout Challenge To Get Stronger All Over Using Only DumbbellsLateral Squat WalkHow to:Stand with feet hip-width apart holding a dumbbell at your chest at one end of your mat.

      Squat down halfway so your thighs are almost parallel with the floor.

      Maintain the squat position and engage core, as you step out with your right foot.

      Step your left foot to the right so you’re back in that starting squat stance, keeping your weight in your heels.

      Continue taking lateral squat steps to the right until you reach the end of the mat.

      Repeat back to the left, moving step by step to the other end of the mat.

      Continue alternating.READ MORE: New Study Finds Exercise Before Cancer Diagnosis May Lower Progression RiskGoblet Squat“A variation of the traditional squat, a goblet squat incorporates load in a way that improves your grip strength,” Earnest explains. “Think of the ‘bell as extra credit—you’re getting all the benefits of a squat and more!”Target muscles: glutes, quads, hamstrings, biceps, forearm and shouldersHow to:Start by standing with your feet hip-width apart, holding a dumbbell in front of your chest, with your elbows pointing toward the floor. Push your hips back and bend the knees to lower into a squat.

      Press through heels to return to start. That’s 1 rep.

      Complete 10 reps, then move on to your next move.Deadlift And Calf RaiseHow to:Stand with feet shoulder-width apart and knees slightly bent, holding a dumbbell in each hand in front of your legs with your palms facing thighs.

      Hinge forward at the hips, pushing your hips back as you lower the dumbbells down along the front of your body. You should feel a stretch in the back of your legs (hamstrings). Keep a slight bend in your knees to avoid locking out the joint.

      Squeeze your glutes as you drive your hips forward to return to the starting position. After you stand tall, lift your heels off the ground and engage your calves for stability.

      Lower your heels back to the mat to return to the starting position with feet flat on the ground. That’s 1 rep.Tip: When completing the deadlift, focus on keeping your back in neutral alignment with your neck and shoulders throughout the entire movement (straight line from head to tailbone).Reverse LungeReverse lunges are beneficial because “they put less stress on your joints and give you a bit more stability in your front leg as you drive through it,” Earnest explains, adding that it’s ideal for those trying to improve their balance and knee control. “If you are looking to improve your hip mobility, this is a great way to increase your hips’ range of motion.”Target muscles: glutes, hamstrings, quads and coreHow to:Start by standing with dumbbells in either hand. Step your left foot back, dropping the left knee to just-barely touch the ground.

      Press through the right heel to return to standing, keeping your head and chest up the whole time.

      Repeat on opposite side. That’s 1 rep.

      Complete 10 reps each side, then move on to your next move.READ MORE: Power Walking Amps Up The Health Benefits Of A Daily Stroll – Here’s How To Do It RightMarching Glute BridgeHow to:Lie on the mat faceup with your knees bent and feet flat on the floor

      Hold a single dumbbell with both hands above your chest.

      Press into your heels to raise your hips up toward the ceiling until you form a straight line from knees to hips to head.

      Maintaining the hip position, raise your right foot a few millimetres off of the floor.

      Lower it back to the floor.

      Repeat on the left.

      Continue alternating.This article by Jennifer Nied was originally published on Women’s Health US. More

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      This No-Equipment Upper-Body Workout Blasts The Arms And Shoulders

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      When you think of strengthening your arms and shoulders, you might assume you need dumbbells, kettlebells, bands, or any other resistance equipment you can get your hands on. While those modalities are all awesome and effective, you can get a well-rounded, sweaty and super-effective upper-body workout using just your body weight. Really! Here’s how.Meet the expert: Ariel Belgrave, CPT, is the creator of The L.E.A.N. Program fitness and nutrition coaching and the program creator behind the Women’s Health 28-Day Workout Challenge.The moves in the workout ahead combine cardio and strength training for an optimal combination that not only gets your heart rate revving but also helps you change your body composition and increase muscle definition, endurance and overall strength, Belgrave says.The exercises also prioritise putting your body into weight-bearing positions for maximum resistance sans gym equipment. For instance, in the inchworm to shoulder tap as well as the downward dog toe tap, you move in and out of a high plank position, which recruits tons of upper-body, while also working the core and glutes to keep you stable. So much bang for your buck! Time: 20 minutes | Equipment: None | Good for: Full body (with an emphasis on shoulders, biceps, triceps, back)Instructions: Warm up with 30 seconds of TYWs and 30 seconds of arm circles (shown below). Then, perform as many reps as possible (AMRAP) of each move for 40 seconds, followed by 20 seconds of rest. Repeat the workout exercises for a total of 4 rounds.Warm-Up: TYWHow to:Start standing with feet hip-width apart, then hinge at the hips to bring your torso slightly forward. Maintain a straight back. Extend arms out to sides to form a T shape.

      Maintaining your body position, swing the arms up so the upper arms align with the ears, forming a Y shape.

      Core engaged the entire time, bend elbows to waist and retract the shoulder blades to form a W shape.

      Continue repeating the sequence.Warm-Up: Arm CirclesHow to:Stand with feet hip-width apart, arms extended out to sides.

      Keeping shoulders down and core engaged, bring arms up and around in medium-sized circles.

      After 15 seconds, reverse the direction.Jab PunchesHow to:Start in a boxer’s stance with your left leg forward and right leg back, knees bend, fists protecting face.

      Punch the left arm out and pull first quickly back to face, then repeat with the right arm. Continue alternating.READ MORE: Try This Upper-Body Dumbbell Strength Workout For Serious Arm SculptingInchworm To Shoulder TapHow to:Start standing with feet hip-width apart.

      Reach down to ground and crawl out into a plank position.

      Keeping hips square to ground, lift right hand to tap left shoulder, then return right hand to ground and lift left hand to tap right shoulder. Return left hand to ground.

      Walk hands back to feet and return to standing. That’s one rep.Form fix: Keep your hips and torso totally still as you perform the shoulder taps.Downward Dog To Toe TapHow to:Start in a high plank position.

      Press torso back toward legs so that your heels lower to the ground, while reaching left arm to right toes. Maintain a long spine.

      Return to high plank.

      Repeat movement, bringing right arm to left toes.

      Return to high plank. That’s one rep. Continue alternating.READ MORE: The Best 28-Day Workout Challenge To Get Stronger All Over Using Only DumbbellsPush-up And Plank RowHow to:Start in a modified plank position, knees on ground, wrists under shoulders. Maintain a long spine.

      Lower into a push-up so your chest hovers just above the floor and elbows are close to sides.

      Push up from ground to return to modified plank position, then drive right elbow toward sky, performing a row.

      Return right hand to ground. Repeat row with left arm.

      Return left hand to ground. That’s one rep.Superwoman With Arm ExtensionHow to:Start lying face-down, legs extended, arms tucked at sides.

      Lift legs and extend arms overhead simultaneously, engaging back, lats, glutes and shoulders.

      Pause, then lower legs and bend arms to sides to return to starting position. That’s one rep.This article by Jacqueline Andriakos was originally published on Women’s Health US. More

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      This 20-Minute Dumbbell Full-Body HIIT Workout Will Make Your Muscles Pop Head To Toe

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      If you’re pressed for time and want to work your entire body, we’ve got the perfect sweat sesh for ya. This full-body HIIT (or, high-intensity interval training) workout will get your heart rate up and challenge muscles in the upper body, core and lower body. Prepare to move in all directions and engage your glutes, core, shoulders, back, biceps and more – every muscle gets a turn.Meet the expert: Ariel Belgrave, CPT, is the creator of The L.E.A.N. Program fitness and nutrition coaching and the program creator behind the Women’s Health 28-Day Workout Challenge.What’s more, the short bursts of intense dumbbell exercises and limited rest periods is effective for building muscle, changing body comp if that’s a goal of yours and boosting muscle definition, says Belgrave. It’s also made to meet you at your fitness level with scalable reps, so you always feel just the right amount of challenge on your first or 10th time completing this workout. Join us!Time: 20 minutes | Equipment: None | Good for: Full bodyInstructions: Warm up with 30 seconds of jumping jacks and 30 seconds of crossbody lunges (shown below). Then, perform as many reps as possible (AMRAP) of each move for 40 seconds, followed by 20 seconds of rest. Repeat the workout exercises for a total of 4 rounds.Cardio Warmup: Jumping JacksWhy it rocks: Jumping jacks are a classic for a reason, says Beck. Not only will they get your heart pumping, but the move also helps strengthen your outer glutes and inner thighs. Just remember to keep your core engaged as you jump, adds Beck.How to:Stand with feet hips-width apart, arms down at your sides and core engaged.

      Jump feet out much wider than hips as you swing arms out and overhead.

      Reverse the motion to return to standing. That’s 1 rep. Complete 50 reps.Warm-Up: Crossbody LungesHow to:Start standing with feet much wider than hips-width apart and arms at sides.

      Bend right knee and hinge at hips as you rotate torso to right with right arm extended straight up and left arm extended down to tap the floor.

      Bend left knee and hinge at hips as your rotate torso to left with left arm extending straight up to ceiling and right arm extended down to tap the floor. That’s 1 rep.Weighted SwingThis move combines strength and cardio, making it super efficient, Earnest says. “This can improve heart health, overall power, build functional strength and boost your mood!”Target muscles: posterior chain, glutes, hamstrings, spinal erectors, upper back muscles and coreHow to:Hinge your hips back, knees slightly bent, torso leaned forward at 45 degrees, holding the edge of the dumbbell with both hands, arms extended straight toward floor.

      Then in one motion, squeeze the glutes, straighten your legs, lift your torso and thrust your hips forward, swinging the weight to chest height. Keep your arms straight and core tight as your move.

      Reverse the movement, bringing the dumbbell between the thighs when you hinge. That’s 1 rep.

      Complete 10 reps each side, then move on to your next move.Reverse Alternating LungeHow to:Stand with feet hip-width apart, holding a dumbbell in each hand at sides, palms facing thighs.

      Step right leg back and lower into a lunge so both knees are bent at about 90 degrees, maintaining good posture and an engaged core.

      Reverse move to return to start with control.

      Repeat on the other side. That’s 1 rep.Form fix: Let your shoulders melt down your back and hold the dumbbells at your sides as if you’re carrying two suitcasesBiceps Curl To PressWhy it rocks: This movement combines two exercises to target your biceps, shoulders and triceps in one go, says Harvey.How to:Stand with feet hip-width apart, arms hanging at sides, and a dumbbell in each hand, palms facing forward.

      Engage core, draw shoulders down and back and gaze forward.

      On an exhale, engage biceps and bend elbows to curl the dumbbells up to shoulders, keeping elbows tucked into sides.

      Inhale and rotate wrists so palms face away from body. Then, on an exhale, press both dumbbells up to the ceiling, straightening arms. When fully pressed, hands should be aligned with shoulders.

      On an inhale, slowly reverse the movement to return to the starting position with dumbbells down to sides. That’s 1 rep. Do 10 to 12 reps.READ MORE: Try This Upper-Body Dumbbell Strength Workout For Serious Arm SculptingDeadlift And RowHow to:Stand with feet shoulder-width apart, a soft bend in knees, holding one dumbbell in each hand with palms facing legs and arms at sides.

      Hinge hips as you lower dumbbells, keeping the weights close to thighs and shins.

      Pause at the bottom and rotate hands so palms face each other.

      Squeeze shoulder blades together and pull dumbbells toward rib cage.

      Reverse move by lowering dumbbells to shins, then driving through heels to stand with arms at sides. That’s 1 rep.Dumbbell Pullover With Leg LowerTarget: Transverse abdominis, rectus abdomins, obliques, deltoids, triceps, rectus femoris, iliacus, psoasWhy it rocks: Keeping your lower back and head flush with the floor while your limbs shift weight will engage your deep core stabilisers. Being able to lift your legs and arms from this position is essential for a healthy spine.How to:Start lying on your back, holding one dumbbell horizontally in front of your chest with both hands. Lift legs to a tabletop position, knees over hips, lower back flush with floor, core engaged.

      Keeping one leg at a 90-degree angle, lower the other to tap heel to the floor. As the leg lowers, reach arms above head at the same time to lower weight toward ground behind head.

      Engage core to lift both arms and leg to starting position. Switch legs and repeat the motion. That’s 1 rep.

      Complete 10 to 12 reps.This article by Jennifer Nied was originally published on Women’s Health US. More

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      This 20-Minute Bodyweight Lower-Body Workout Will Leave Your Legs And Glutes Shaking

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      The beauty of bodyweight workouts? You can do them any time, anywhere. So next time you’re traveling or simply stuck with limited equipment access, give this lower-body blaster of a workout a go.The moves ahead are a mix of dynamic leg and glute exercises that hit the lower-body muscle groups from all angles. It’s important when training the lower body, and your whole body in general, to move in different planes, says personal trainer, Ariel Belgrave. For example, in an air squat, you are primarily moving in the sagittal plane, or forward and backward. In the speed skaters or lateral lunges, you are moving in the frontal plane, or side to side. Moving more three-dimensionally helps reduce your risk of injury and make it easier to move and function day to day (even when you’re, say, carrying groceries).Meet the expert: Ariel Belgrave, Certified Personal Trainer, is the creator of The L.E.A.N. Program fitness and nutrition coaching and the program creator behind the Women’s Health 28-Day Workout Challenge.Another perk of the bodyweight lower-body workout here is that it’s totally scaleable. Need more rest and recovery? Only do the first three sets, then keep coming back to the workout as you get stronger. Need more challenge? Hold light to medium dumbbells during the lunge patterns, and hold a weight across your hips in the glute bridge. Get ready for a serious lower-body burn – and follow along with Belgrave.Your 20-Minute Bodyweight Lower-Body WorkoutTime: 20 minutes | Equipment: None | Good for: Lower bodyInstructions: Warm up with 30 seconds of marching and 30 seconds of air squats (shown below). Then, perform as many reps as possible (AMRAP) of each move for 40 seconds, followed by 20 seconds of rest. Repeat the workout exercises for a total of 4 rounds.READ MORE: The Best 28-Day Workout Challenge To Get Stronger All Over Using Only Dumbbells1. Warm-Up: MarchingHow to:Stand with feet hip-width apart, arms at sides.

      Lift one knee to hip height, swinging opposite arm at the same time.

      Return raised foot to ground and repeat on other side. Continue alternating.2. Warm-Up: Air SquatHow to:Stand with feet slightly wider than hip-width apart, arms at sides.

      Lower into a squat, stopping when glutes are in line with knees.

      Drive through heels to return to standing. That’s one rep.READ MORE: Get Fit Anywhere With This Resistance Band Workout3. Speed SkatersHow to:Start standing with feet hip-width part.

      Jump to the right and, as you land, cross left leg behind you, landing on your right leg with a bent knee, left toes gently touching ground.

      Quickly hop to left and repeat on the other side. That’s one rep.4. Curtsy LungeHow to:Start standing with feet wider than hips and hands clasped in front of chest.

      Step left foot back, while keeping both hip bones facing forward, and plant it outside of right leg, heel high.

      Keeping torso upright, squeeze inner thighs together and lower down until back knee hovers above floor.

      Press down into right heel to return to start position. Press through heels to return to standing. Switch sides and repeat. That’s 1 rep.Pro tip: Hold a dumbbell at chest height to increase the intensity.READ MORE: Try This Upper-Body Dumbbell Strength Workout For Serious Arm Sculpting5. Alternating Lateral LungeHow to:Stand with feet hip-width apart.

      Take a big step to the side with right leg, then bend right knee and push hips back and lower until your right knee is bent 90 degrees. The left leg should be extended.

      Drive through right heel to return back to start. Repeat on left side. That’s one rep.6. Fire HydrantHow to:Start on all fours with shoulders over wrists, hips over knees, and toes planted on the floor.

      Keeping right leg bent to 90 degrees, engage core and squeeze through outer right glutes to lift right knee out to the right, until upper leg is parallel to floor (or as close as possible).

      Slowly and with control, return leg to starting position. That’s one rep. Perform reps for 20 seconds, then switch sides and repeat.Pro tip: Aim to distribute your weight evenly through each hand, avoiding sinking into your right side when working the left leg and vice versa. If you want an extra push, you can add resistance bands.READ MORE: You Can Sculpt Your Whole Body With This One R199 Piece Of Equipment7. Glute BridgeHow to:Lie on back with feet flat against the floor and knees bent, arms at sides.

      Squeeze glutes and lift hips off the floor until your body forms a straight line from knees to shoulders.

      Pause at the top, then lower back down to starting position. That’s one rep.This article by Jacqueline Andriakos was originally published on Women’s Health US. More

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      in fitness and body

      Try This Upper-Body Dumbbell Strength Workout For Serious Arm Sculpting

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      Trainer Ariel Belgrave’s favourite fitness word? Flex. And you can bet you’re going to be doing a whole lotta that during (and after!) the upper-body dumbbell workout coming up. This 20-minute arms and shoulder blaster is made up of compound movements that work multiple joints and/or muscle groups in your top half for an efficient and powerful strength session.Meet the expert: Ariel Belgrave, CPT, is the creator of The L.E.A.N. Program fitness and nutrition coaching and the program creator behind the Women’s Health 28-Day Workout Challenge.If you want arm muscles that pop, or simply to feel more comfortable and confident playing a racket sport, carrying your kid, or lifting a suitcase overhead, this circuit is for you. The exercises included aim to hit the upper body from different angles (think: an Arnold press followed by a back fly and row), so you get stronger all over and help eliminate muscle imbalances.Need to modify? That’s okay! Feel free to move through the workout without dumbbells first to nail the movement patterns and form. Then, come back again. Or, you can try a round or two with dumbbells and use just your body weight when you feel fatigued. The goal is to keep coming back and getting stronger. Ready, set, sweat along with Belgrave in the videos below.Time: 20 minutes | Equipment: Light to medium dumbbells | Good for: Upper bodyInstructions: Warm up with 30 seconds of TYWs and 30 seconds of arm swings (shown below). Then, perform as many reps as possible (AMRAP) of each move for 40 seconds, followed by 20 seconds of rest. Repeat the workout exercises for a total of 4 rounds.Warm-Up: TYWHow to:Start standing with feet hip-width apart, then hinge at the hips to bring your torso slightly forward. Maintain a straight back. Extend arms out to sides to form a T shape.

      Maintaining your body position, swing the arms up so the upper arms align with the ears, forming a Y shape.

      Core engaged the entire time, bend elbows to waist and retract the shoulder blades to form a W shape.

      Continue repeating the sequence.Warm-Up: Arm SwingsHow to:Stand with feet hip-width apart, arms extended out to sides.

      Keeping shoulders down and core engaged, bring arms up and around in medium-sized circles.

      After 15 seconds, reverse the direction.READ MORE: Try This Shy Girl Upper Body Workout If You Lack Confidence At GymSingle Single Double Biceps CurlHow to:Start standing with feet hip-width apart, one DB in each hand, palms facing out.

      Core and glutes engaged, raise the DB in the right hand to right shoulder. Lower it back down.

      Repeat with the left side. Lower left hand back down.

      Then, perform a biceps curl with both arms simultaneously. Lower back down. That’s one rep.Arnold PressHow to:Stand with feet hip-width apart, one dumbbell in each hand, racked at shoulders with palms facing toward you.

      With core engaged, rotate and raise dumbbells overhead, performing a press. At the top of the move, palms should face out.

      Lower the dumbbells back down to starting position. That’s one rep.Back Fly And RowHow to:Stand with feet roughly hip-width apart or slightly wider, one dumbbell in each hand at sides.

      Hinge at hips to bring torso and arms and dumbbells forward. This is your starting position.

      Using your back muscles, raise dumbbells out to sides toward sky, so that arms are parallel to ground. Lower DBs back down.

      Next, drive elbows back toward sky to perform a bent-over row, so that the DBs land near hips.

      Lower DBs back to starting position. That’s one rep.READ MORE: You Can Sculpt Your Whole Body With This One R199 Piece Of EquipmentHalo And Press OutHow to:Stand with feet slightly wider than hip-width apart, holding one dumbbell in both hands, resting it on thighs. Raise DB to chest. That’s your starting position.

      Bend arms and raise dumbbell toward left shoulder, then continue to circle it around your head to the right shoulder, ending with the DB at your chest.

      When the DB is at the chest, press it out to the left, fully extending the arms.

      Bring the DB back to your chest. That’s one rep. After 20 seconds, switch directions.Skull CrusherHow to:Lie on back with knees bent and feet planted into ground. Hold one dumbbell in each hand and extend arms straight above chest.

      Without moving the upper arms, bent at the elbows to lower DBs toward the sides of your head.

      Extend DBs back to sky. That’s one rep.This article by Jacqueline Andriakos was originally published on Women’s Health US. More