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      You Can Do This Arms & Abs Bodyweight Workout Anywhere

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      Whether you’re pressed for space or can’t find weights at the gym, this abs and arms bodyweight workout does the job and then some. Created by trainer and instructor Kirsten Johnson, these moves sculpt long, lean muscles. “This workout is designed as a compound bodyweight workout,” says Johnson. “Each move incorporates multiple muscle groups and therefore aims to create long, lean muscle throughout the body while targeting and firing up both arms and abs.”

      The Abs & Arms Bodyweight Workout

      To get started, set your timer for 30 seconds and work for that time, doing each circuit twice before moving on to the next circuit. Rest for 30 seconds between moves, then move on.

      Circuit One

      Pushup to high plank twist

      Start in a push-up position on your knees and lower down into a push-up. Now, raise yourself up into a high plank position and rotate one arm to stretch upwards. Bring it back down and rotate the other arm upward to twist. That’s one rep. Keep it going for 30 seconds, then move on to the next move.

      Tricep dip alternating march

      Get into a reverse bridge position, with your hands and feet on the floor. Dip your triceps down, then extend upwards. Gently lift one leg off the floor and perform a marching motion. Repeat with the other leg. That’s one rep; keep going for 30 seconds.

      Single leg jackknife

      Start lying down, with your left knee bent and the right straight down. Extend your left arm backwards, hands pointing behind you. Pike up and raise your right leg and left arm at the same time to touch. That’s one rep. Keep going for 30 seconds, then repeat on the other side.

      Double-pulse scissors, on your back

      Start lying down with both legs outstretched. Keep your core engaged and your arms at your sides for stability. Raise one leg up and the other only slightly off the floor. Pulse for two beats, then switch legs. Keep it going for 30 seconds.

      Circuit Two

      Small lateral circles

      Get onto your knees with your weight evenly distributed. Stretch out your arms on either side. Make small circles with your arms for 30 seconds. Fair warning: this one is going to burn.

      Scapula contraction

      Get on your knees with your weight evenly distributed. Stretch out your arms on either side. Now bend them into a 90º angle and contract your scapula, pretending there’s a bar between them that you’re trying to squeeze. Release back to outstretched arms. That’s one rep.

      Side plank hip dip – knee to elbow

      Start in a side plank position with your legs stacked on top of one another and weight distributed evenly throughout. Balance on your forearm. Now dip gently down and dip back up. Pick one leg up and contract your knee to touch your elbow. That’s one rep.

      Sprinter situps  – alternating

      Start lying on your back with your arms outstretched in front of you. Contract your abs and lift one knee toward you, lifting your torso as you do so. Repeat on the other side. That’s one rep.

      Circuit Three

      Double-leg jack knives on arms

      Start lying on your back, legs outstretched in front of you. Now, hoist yourself up with your arms until they’re perpendicular to the floor. Jack your legs into your chest, contracting your abdominals as you do. Relax and stretch your legs back out. That’s one rep.

      High plank – alternating knee to chest & shoulder

      Get into a high plank position, weight evenly distributed. Lift one leg to tap the inside of your elbow, then rotate your leg outwards to tap the outside of your shoulder. Return to start. That’s one rep. Alternate your legs as you go.

      Single-leg ab bikes

      Come into a lying down position, back on the floor. Keep your hands under your head to protect your neck and keep your knees bent at 90º. Now stretch out your right leg and bring it into your chest, twisting your left side to touch your knee. That’s one re. Repeat on the other side, alternating.

      Plank pike up – knee to chest – commando

      Start in a plank position with your weight balanced on your arms. Pike up your abs and bring one leg into a crunch. Return your leg to start and bring your alternating leg into crunch. Now lower one arm down onto your forearm, then the other. Raise both arms up so you’re back in high plank. That’s one rep; keep going for 30 seconds.

      Watch as Kirsten performs the moves below:

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      This 15-Minute Full-Body Weighted Workout Tones Every Inch

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      Wanna work out but no idea what to do? We’re here to the rescue! Get in on this full-body weighted workout by trainer Bazini Ngcongo.

      This full-body weighted workout requires just the dumbbells you have sitting in your living room, waiting to be used. Or, you could hit the gym and do it there. It doesn’t really matter. What does? Getting your strength training session done, so you can have healthier bones and muscles, which aid in longevity. No more niggly knees when you’re 80.

      Per Ngcongo, this workout will tone your legs, shoulders, arms, upper back and core. It’s also moderate in intensity, so you can do it if you’re recovering from a cold or just plain can’t stand the idea of jumping around right now. Plus, all you need are two dumbbells and any weight that’ll get you through the workout will do.

      To do this workout, work in 30-second intervals, rest for 15 seconds and then power through the next 30 seconds. Keep going until you’ve covered all the moves, for a total of 15 minutes. That’s all it takes!

      The 15-Minute Full-Body Weighted Workout

      Weighted Squats

      Standing with feet hip-width apart hinge at the knees to come into a squat position – making sure your knees track over your toes and don’t extend past. With the weight in your heels push back up to standing, squeezing your glutes at the top. That’s one rep. Keep going until the timer sounds.

      Back lunges

      Stand holding a dumbbell in each hand. Step backwards into a lunge on your left leg. Hold for a beat. Push off your left leg to return to the starting position and repeat.

      Curtsey lunges

      These’ll work your inner thighs and quads. Start in standing, with one dumbbell balanced on your shoulder, holding it with one arm. With the other, hold it out at your side for balance. Step into a curtsey, making sure your balance holds and weight is distributed evenly throughout. Step back to standing. That’s one rep.

      Romanian deadlifts

      Start in standing, holding the dumbbells at your knees, slightly bent. Hinge down, keeping your core engaged and lower the weights until they reach your shins. Hinge back up to standing.

      Bent-over rows

      Start in standing, then hinge forward from the hips and lower your back until it’s at a 90-degree angle with the floor. Now lift one arm and perform a row, weight in hand. You’ll feel it in your core and arms. That’s one rep. Alternate your arms until the 30-second timer is up.

      Front raises

      Start in a standing position and brace your core. Take one dumbbell and raise it, holding the weight with both arms. Raise until the weight is at chest level, then lower back down.

      Bicep curl

      Hold the weight in one hand. Curl your arm up until the weight touches your shoulder, then lower all the way back. That’s one rep. Keep your core engaged throughout.

      Plank

      Get into a plank position, elbows stacked under shoulders, toes tucked and hips raised so that your body forms a straight line from your head to your feet. Engage your core (it should feel as though you are tensing) and hold for 30 secs. Remember to keep your hips raised, breathe and try not to arch your back.

      Watch trainer Bazini demo the moves here:

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      This Quick Workout Works Your Entire Body

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      If you’re a beginner to working out and are not sure where to start, this quick all-over body burner is for you. Pressed for time? Try this. Got excuses? This is the workout! If you’re sensing a theme here, it’s one that Johannesburg-based personal trainer Sherneal Joseph wants you to pick out. No excuses – just get your workout done in 15 minutes, and you’ll be better for it. “I’ve chosen this workout because it invalidates the most common excuses I hear for people skipping a workout or not training at all,” says Sherneal.

      And you’ll work all your most important muscles, from the core to your quads and back. “Apart from challenging you, torching calories and getting those endorphins flowing,” says Sherneal, “This quick workout will promote strength and muscular endurance in all major muscle groups while elevating the heart rate for cardiovascular benefits.”

      Want in? Perform each exercise for 45 seconds with 15 seconds of rest. Rest for 1 minute at the end of each complete round. Repeat for 3 rounds. Try it again the following week and see how long it takes you. You’ll up your endurance the more you go.

      15-minute quick workout

      Lunge to overhead press

      Start in a standing position, with your weights held at shoulder length. Lunge backwards, then step forward, simultaneously lifting the weights overhead. That’s one rep.

      Gorilla renegade rows

      Get onto all fours, with weight evenly distributed throughout. Now raise your knees off the ground and feel your core engage. Grip your dumbbells and lift one into a row. Switch hands and lift the other weight. That’s one rep.

      Push-up to burpee

      With your weights in your hands, get into a push-up position, legs hip-width apart. Bend into a push-up, then straighten all the way up to standing, holding your weights as you do. That’s one rep.

      Dumbbell snatch

      Let your weights be at your feet and start in the standing position. Bend down and snatch and grab one weight, then, in one fluid motion, raise the weight overhead, being sure to brace your core and keeping feet on the ground. Lower the weight back to the floor. That’s one rep.

      Overhead Russian twist

      Start in a seated position, with your legs in front of you and knees slightly bent. Pick up one weight and lift it overhead to lower on your opposite side, like a rainbow. That’s one rep.

      Watch Sherneal perform the moves here:

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      One Dumbbell, Six Moves: The Ultimate Beginner-Friendly Full-Body Workout

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      Load shedding putting your fitness goals on pause lately? Well, worry no more! We’ve got the perfect dumbbell workout to keep you in shape even when the lights go out. Best part: it’s also beginner-friendly.

      Designed by local Sport Scientist and personal trainer, Andile Peyi, this routine is guaranteed to get your heart pumping and your muscles working, no matter how dimly lit the room is. With just six moves, you’ll be targeting all major muscle groups while torching those stubborn calories.

      So, grab that trusty dumbbell, put on your gear and let’s make the most out of those load shedding hours. It’s time to turn darkness into an opportunity for a killer workout. Or at least give you something to do till the lights come back on!

      Meet The Expert: Andile Peyi is a qualified Sport Scientist and personal trainer at FitFreak Training.

      “My workout videos are mostly for beginners starting their fitness journey. There is no excuse not to get it done with the videos I make. You can do it anywhere!” says Andile. And as for her favourite fitness quote? It’s obviously this one: “You have to put the work in for it to work out”. Let’s get to it then!

      Equipment: Dumbbell | Good For: Total Body

      Try This Full-Body Dumbbell Workout

      Goblet Squat

      10 reps | 3 Sets

      How to: Start with your feet shoulder-width apart and then hold a weight against your chest. Always keep your core engaged and pelvis tucked in, avoiding an arched back. Lower your body by bending your hips and knees while keeping your chest tall. Avoid rounding your back as you descend. Pause briefly at the bottom of the squat, then push through your heels to raise back up.

      Static Lunge

      10 reps | 3 Sets

      How to: Begin in a split squat position with one foot forward and the other foot back. Hold a weight under your chin. Then raise your back knee up and squeeze your glutes as you come up. Ensure that your core is engaged and your body is in an upright position.

      Curl + Press

      10 reps | 3 Sets

      How to: Stand with your feet hip-width apart, holding a dumbbell in both hands. Keep your core engaged and your back straight. Start by curling the weight towards your chest while keeping your body stationary. From the curl position, slightly dip your knees to generate momentum and press the dumbbell overhead, fully extending your arms and elbows. Slowly lower the dumbbell back to the curl position, then return to the starting position.

      READ MORE: Try This Tough-ish Workout To Really Build Your Strength

      Shoulder Taps

      12 reps | 3 Sets

      How to: Begin in a push-up position with your core engaged and your back straight. Then tap your left hand to your right shoulder and your right hand to your left shoulder.

      In + Out

      12 reps | 3 Sets

      How to: Place the weight in front of you. Start with your hands behind you, facing forward. Then slightly lean back. Bring your legs toward your chest and then push them out to each side of the weight.

      Plank Jack

      20 reps | 3 Sets

      How to: Start in a low plank position with your elbows on the ground. Ensure your core is engaged. Then jump your legs in and out without allowing your lower back to drop.

      Work Out With Andile

      Smashed this workout? Then follow Andile on Instagram for more beginner-friendly workout routines and advice. More

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      The 15-Minute Pregnancy Workout You Can Do At Home

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

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

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

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

      Pump and kegel

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

      Dancer’s triceps

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

      Biceps Curl

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

      Lunge pulse with overhead press

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

      Squat

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

      Side-lying leg extension

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

      Clamshell

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

      Triceps Dip

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

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

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      This Powerful Joint-Friendly Lower Body Workout Tones Every Inch

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      A resistance band is like having a mini-gym — you can use it to work your whole body (or do a lower body workout, like this one) and then conveniently stash it in your sock drawer when not in use.

      It’s also a low-impact alternative to weights for getting your strength back after an exercise hiatus (like, welcoming a beautiful bundle of sleep deprivation into your life. Love ‘em, but being a new mom is hella challenging!).The continuous tension in the band makes it easier to control your movements in both the lifting and lowering phases of the exercise, reducing your risk for injury. Training with a band also allows you to get hyper-specific with the muscles you target — which is why resistance bands are such a favourite of Pilates instructors and physios for strengthening the smaller muscles that often get neglected in the big, impressive-looking lifts that make it to the ‘gram.

      HOW TO DO IT: This lower body workout by trainer Alicia Krige is designed as a circuit. Starting with exercise one, do all reps as indicated, rest, then move on to the next exercise. Once you’ve done all the exercises, take a longer rest and then start again at the beginning for another round. Do 4 rounds in total.

      You’ll need: A resistance band.

      Mycore Hevia Resistance Band

      These bands are slip-proof and won’t snag on your clothes. They come in different strengths, from light to heavy resistance.

      Reebok Lux Strappy Sports Bra

      Angled side seams bring stability while the straps are adjustable for our ever-changing bodies.

      Reebok Lux High-Waisted Leggings

      A high-rise, thick waistband hugs your waist and stays in place through burpees and core moves.

      The Joint-Friendly Lower Body Workout

      Standing lateral lifts

      12 reps per side

      Stand tall, feet hip-width apart, band around your legs a few centimetres above the knees. Keeping your torso upright and forward facing, raise your right leg straight out to the right. Lower to start. That’s one rep. Do all, then switch legs.

      Bodyweight squat

      12 reps

      Stand tall, feet slightly wider than shoulder-width. Keeping your chest upright, sit your hips back, like you’re sitting in a chair. Squeeze your bum to return to start. That’s one rep.

      Donkey kickbacks

      12 reps per side

      Start on all fours — hands in line with shoulders, knees and hips bent 90 degrees and band around your thighs. Pushing through your hands, lift one leg behind you, keeping your knee bent and foot flexed. When you feel your bum squeeze on that side, lower to start. That’s one rep. Do all, then switch legs.

      Curtsey squats

      15 reps per side, alternating

      Stand with feet shoulder-width apart, band around your thighs. Keeping your chest upright, step your right leg back, crossing behind your left leg and lower so your knees are at 90 degrees. Push back to start, then repeat on the other side. That’s one rep.

      Single-leg resistance deadlift

      15 reps per leg

      Stand tall with feet staggered, band looped securely under the front foot, the other part in both hands. Hinge forward at the waist, with a slight bend in your knees. This is your start position. Now, squeeze your bum to stand, keeping your back flat. Lower to start. That’s one rep.

      Bicycle crunch

      12 reps per side, alternating

      Lie on your back, band around your legs above the knee, hands behind your head and elbows wide. Raise your legs, knees bent and shins parallel to the floor. Keeping your lower back glued to the floor, extend left leg and twist left elbow to right knee. Reverse the move back to start, then repeat on the other side. That’s one.

      Clam Shells

      12 reps per side

      Lie on your side, legs stacked, knees bent, band around your thighs and upper body propped up on your elbow. Keeping your upper body still, raise your top knee, keeping your feet together. Return to start. That’s one rep.

      Downward-Facing Dog straight-legged kickbacks

      Do 12 reps per leg

      Start in Downward-Facing Dog, back straight, hands and feet flat on the floor (use a block or folded towel under heels if necessary), band around your legs, above the knee. Keeping hips square, raise your right leg straight out behind you. Lower to start. That’s one rep.

      Core crunches

      Do 20 reps

      Lie on your back, band around your shins, hands behind your head with elbows wide and legs raised with knees bent and shins parallel to the floor. Keeping your lower back glued to the floor, squeeze your abs to raise your head andshoulders. Lower back to start. That’s one rep.

      Single-leg bridge

      12 reps per leg

      Lie on your back, legs bent, feet flat on the floor, arms at your sides, band around your legs above the knee. Raise one leg straight up, foot flexed. Squeeze your bum, then lift your hips so your body forms a straight line from shoulders to hips. Lower back to start. That’s one rep. More

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      Boost Your Morning Routine With This Easy 15-Minute Yoga Flow

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      If you ask me, there’s no better way to start the day than with a morning yoga routine. Whether I need to ground down or feel more energized, the right flow of poses always helps me tune into my breath and body.

      Yoga can be an especially powerful practice for anyone dealing with anxiety and depression — and I find that turning to yoga before busy or stressful days goes a long way toward feeling more balanced and centred.

      Plus, mind-body therapies like yoga have been shown to reduce inflammation and boost the immune system, according to research published in Plos One.

      And, yes, in case you’re wondering, a morning yoga routine also challenges your body (chair pose is no joke!), so you can move through your day feeling mentally and physically strong — and more flexible. It starts out with some warm-up poses, moves through a vinyasa sequence that you’ll repeat on each side, and then winds down.

      Time: 15 minutes

      Equipment needed: Yoga mat

      Instructions: Flow from pose to pose listed below, holding and breathing as noted. After completing poses five through 12 on the right side, repeat on the left before moving on. Make this practice about moving intuitively. If you want to feel serene throughout the day, keep your movement slow and gentle. If you want to feel energized, build up to a quicker, more heated pace as you progress. The beauty of yoga is that it can be whatever you need it to be!

      Cat-Cow

      How to: Start on all fours with hands directly under shoulders and knees under hips. Inhale and arch spine so belly sinks down while face and tailbone lift upwards. (This is cow pose.) Then, exhale and push into hands and knees to hollow belly, round spine, and tuck chin towards chest. (This is cat pose.) Repeat for five slow breaths, or about one minute.

      Feel the pose: Close your eyes and try to make your movements more dramatic with each round. Feel the collarbones spread wide in cow pose, and the back of the neck lengthen in cat pose. This one is all about finding a nice rhythm for your spine!

      Downward-Facing Dog

      How to: Start in a plank position. Lift hips up and back, sinking heels toward floor, until body forms an upside down “V” shape. Press shoulders away from ears and relax neck. Spread fingers wide on mat, with palms pressed against the floor. Hold for five slow breaths.

      Feel the pose: Breathe loudly through your nose to tune into yourself and deepen the posture.

      READ MORE: 10 Insanely Challenging Yoga Poses That Will Build Serious Strength

      Side Bends

      How to: Start standing with feet hip-distance apart and parallel, arms extended up overhead with hands interlaced. Inhale and lean up and over from waist to left side. Hold for a few breaths, then push through feet to return to standing and repeat on other side. Perform three rounds on each side.

      Feel the pose: As you create space and length in the sides of the body, feel your ribs separating away from your waist.

      Chair Pose

      How to: Start standing with feet together and arms at sides. At the same time, raise hands overhead, palms facing in, until biceps are by ears while bending knees and sitting back as if lowering into a chair. Hold for five breaths.

      Feel the pose: Challenge yourself and build heat in the body by staying here a little longer than you want to. Find ease in the neck as you breathe deep and feel energy extending out from your fingertips.

      Interlaced Forward Fold

      This pose begins your vinyasa sequence. Flow from this pose through pose number 12 (lizard pose) on the right side, then repeat on the left side.

      How to: Start standing with feet hip-distance apart and hands interlaced behind back, arms straight. Lift fists back away from body, gaze toward ceiling, spread collarbones wide, and then hinge at hips to fold torso over legs and stretch arms overhead. Relax head down and shift weight towards balls of feet. Hold for three long breaths, then release and return to standing.

      Feel the pose: Allow your head and neck to hang heavy and feel your spine decompress.

      Low Lunge Twist

      How to: Start in a low lunge with right foot forward between hands and left leg extended straight back. Draw right hand straight up overhead toward ceiling and rotate torso from waist to gaze up at it. Hold for three breaths.

      Feel the pose: Twist from your belly and upper back while keeping your legs and core strong. Engage your back leg and lift up out of hand on the floor.

      Warrior II

      How to: Start with legs almost as wide as mat, right foot forward, toes facing straight ahead, left foot back, outside of foot parallel to back of mat (right heel lined up with middle of left inner arch), torse facing left side, and arms at sides. Keep left leg straight while deeply bending right knee until thigh is parallel to mat, then extend arms out to the sides at shoulder height. Gaze should be over front fingers. Hold for three to five breaths.

      Feel the pose: Stretch through front and back fingertips equally and keep shoulders over hips.

      Wide Forward Fold

      How to: Start standing with feet wider than shoulders and parallel. Hinge at hips to bring torso in front of thighs, allowing head to relax and shifting weight toward balls of feet to open up backs of legs. Hold for three to five breaths, then return to standing.

      Feel the pose: This pose invites us to literally face inward. Let it draw you into a space of calm introspection as it energizes the body and increases blood flow to the brain.

      Fallen Triangle

      How to: Start in high plank. Then, pull right knee toward chest and slide right foot outside of left hand until both legs are extended to straight (entire left foot and outside of right foot are both on the floor). Draw left hand up toward ceiling and rotate torso to face extended leg. Hold for five breaths, then reverse the movement to return to plank position.

      Feel the pose: Lift hips high and raise gaze to look at top hand.

      READ MORE: Banesa Tseki On How Yoga Gave Her A New Lease On Life

      Low Plank

      How to: Start in a high plank position. Keep elbows in close to sides, bend arms, and lower entire body as one unit on an exhale, stopping when biceps are parallel to mat. As you start to inhale, immediately flow to the next pose.

      Up Dog

      How to: From a low plank position, untuck toes, but keep thighs and shins off the floor. Push through palms to straighten arms and lift upper body until perpendicular to mat. Hold for one breath.

      Lizard Pose

      How to: Start in a low lunge with right foot outside right hand and left leg extended straight back. Keep spine long and core engaged, then slowly lower onto forearms. Hold for five to eight deep breaths, allowing hips to relax and open with each exhale. Push up through hands to return to low lunge. Then, return to pose number five (interlaced forward fold) and repeat this sequence on the left side.

      Feel the pose: To modify, lower back knee to the ground.

      Airplane

      How to: Start lying facedown with legs straight and arms at sides, palms facing down. Inhale, draw shoulders back and down, and lift chest, arms, and legs up as high as comfortable, keeping neck long. Exhale, then lower back down with control. Repeat for five to eight breaths.

      Feel the pose: Reach fingertips back to open up chest and heart.

      Bridge

      How to: Start lying on back with arms at sides and legs bent, feet flat on the floor. Squeeze glutes and lift hips into air. Pull shoulder blades together and bring hands to clasp under body on mat. Hold for three to five breaths, then repeat three times.

      Feel the pose: Think about stretching knees over toes and energetically pulling heels toward glutes to create length in body at top of bridge.

      Happy Baby

      How to: Start lying on back with knees bent, feet flat on the floor, and arms at sides. Draw knees toward chest outside of ribs with legs bent and soles facing ceiling. Bring arms inside of legs and grab big toes with first two fingers and thumb of same hand. Gently pull knees toward floor. Hold for five to eight breaths.

      Feel the pose: Enjoy this juicy position as you start to slow down your heart rate and draw your practice to a close.

      Savasana

      How to: Start lying on back with knees bent, feet flat on the floor, left hand on heart, and right hand on stomach. Extend legs and arms to straight on floor. Relax for one to two minutes.

      Feel the pose: Let the body and mind restore after your hard work!

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

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      Try This Tough-ish Workout To Really Build Your Strength

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      Let’s admit it: most workouts are tough going. There’s always the element of challenging yourself every time you step up and throw down. But this workout, by Willow Way trainer and gym owner Alida Hendrikz, is tough as nails (ish) and will really test your mettle. At Willow Way, workouts work in six-week cycles. “Through our signature workouts, Strength, Effort, Grind and Speed, we focus on different strength movements, cardio, engine-building and gymnastics,” says Alida.

      Keen to give it a try? This tough-ish workout incorporates strength moves along with functional full-body movements that combined, make for an all-over torch that’ll burn calories like it’s nobody’s business.

      This workout consists of a warm-up and strength training circuit.

      Warm-Up

      For the warm-up, do three rounds of each move.

      10 Ring Rows

      Lateral Box step-ups, 8 per side

      10 Band pull-aparts

      The Tough-ish Workout

      Strength builder

      For this section, do a superset of moves for four minutes, completing three rounds.

      Barbell lunges, 8 per side

      Start by lowering your one leg into a lunge position, being careful to stabilise through your glutes and through your feet. Stand and return to start. That’s one rep.

      Pull-ups, between 9 and 12 reps

      The strict pull-ups can be performed with or without bands to help with assistance. You can break up the reps into smaller sets taking a quick break between reps to see if you can reach the top end of the reps range.

      EMOM (Every Minute On The Minute)

      For five minutes, work as hard as you can, completing this circuit before resting and going again for four rounds in total, giving you a quick 20-minute workout. “It is important to choose the right weight that will allow you to hit the rep ranges and challenge you to get the correct stimulus of the workout,” explains Alida. And don’t go too fast, she cautions, rather keep up a consistent tempo throughout that you can sustain.

      Minute 1: 15 Dumbbell floor presses

      Start by laying on the floor and bring your feet up closer to your body. Engage your core and keep your lower back pressed into the ground. Then, get your dumbbell ups and have your elbows not straight next to your body but more at a 45-degree angle from your body. Press the dumbbell up and breathe out when pressing up. Move through the movement with control.

      Minute 2: 20 Weighted box step-ups 

      Stand in front of the box and step up with one foot pressing through the heel to straighten your leg and make sure you are extended at the top before stepping down from the box. Make sure to engage your core, keeping your back straight and don’t drop your shoulders.

      Minute 3: 8 – 10 per side Dumbbell bent-over rows

      Keep your core engaged and your torso parallel to the floor. Exhale as you pull the dumbbell to your hip – control the movement on the way down and focus on keeping your shoulders square. Exhale as you pull the dumbbell to your body.

      Minute 4: 8 – 12 Knee tucks / Toes to bar 

      Jump onto the rig in an active position making sure your core and lats are engaged and that you have a full grip on the bar. From the active hanging position use your core to drive your knees to your chest and back down. Control the movement and perform as slow and strict as possible. If you’re doing toes to bar, the principle remains the same.

      Minute 5: 10 Calorie row  

      See exactly how they’re done with this video below: More