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Ever plan a workout for tomorrow, only to put it off one more day?

Sure, maybe your head’s in the right place — you got a gym membership, some home exercise equipment, possibly even a trainer. But your heart’s not quite there. Demands pile up, motivation wanes, and your fitness goals take a back seat to everything else for…one more week.

We know the feeling. That’s why Daily Burn is here to help you break the cycle, starting today.

With the arrival of Daily Burn 365, you’ll get access to a new, live 30-minute workout at 9 a.m. ET every day. Can’t make the morning session? Each workout will be on-demand for 24 hours. (Though we strongly recommend showing up for the live party!) If you miss a day, hop back in when you can. A brand new, no-equipment routine will be waiting for you, whenever you’re ready.

RELATED: Hate Crunches? 6 Better Core Exercises for Beginners

Daily Burn 365: Exercise Made Easy

Whether you’re new to fitness or getting back on the bandwagon, you’ll get a full-body workout that’s totally doable and seriously fun. Expect an energizing mix of strength and cardio in each session — not to mention some Instagram-worthy moves you’d never think of on your own (think: ninja-esque kickboxing combos and creative partner exercises like these). But most of all, you’ll be coming back for the daily motivation and the community of real users who’ve committed to 30 minutes of fitness a day, just like you.

“I cannot put into words how important these live workouts are for me,” said Antoinette Pierce, after completing three weeks with Daily Burn 365. “I feel like I gained a whole bunch of new friends [who] hold each other accountable and motivate each other. It’s just beautiful to know there are actually real people with the same struggles and worries, and we will get through them together!”

The appeal for others? Being able to finally say, “I can.”

"I actually found myself in tears, not because it was hard but because I felt like I could for once do this,” said Monique Valcourt, after completing her first week with Daily Burn 365. And she brought her family along for the ride. “I did the workout with four kids keeping up with me!”

RELATED: 6 Weight Loss Stories to Motivate You Right Now

That instant sense of connectivity — and accessibility — is the same thing that fires up Daily Burn 365 trainer Anja Garcia every morning. “I love that DailyBurn 365 is something that anyone can do, and is bringing friends and family together in getting healthy and happy,” she says. Even better: “It’s live and limited, which gives people extra accountability and a gentle nudge to really get up and moving for the day because each workout will disappear tomorrow.”

What’s more: You’ll be hearing directly from Anja and the other DailyBurn trainers and coaches during the live 365 chat. Have a real-time question about a modification, or what to eat post-class? The DailyBurn team has you covered. Need more support throughout the day — particularly when those late-night cravings kick in? Level up to a premium subscription to get your own personal Daily Burn Fitness/Nutrition Coach ‘round the clock.

So how can you join the DB365 movement? Once you sign up for Daily Burn 365, you’ll get your first 30 days free of charge. Get a friend to sign up, and that’s your ticket to another free month of fitness. After all, sticking to a healthy habit is all about consistency. And who knows, those 30 minutes might just be the best part of your day.

https://youtu.be/YYrSAqqNeqg

Want exclusive access to new workouts every day? Click here to try Daily Burn 365 free for 30 days.  

The post Daily Burn 365: New Workouts, 7 Days a Week appeared first on Life by DailyBurn.

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If you’re not crazy about doing ab work, yoga might be one of the sneakiest ways to work your core without even realizing it.

“Take standing mountain pose — we work the feet, your leg engagement and your core engagement,” DailyBurn’s Yoga Made Simple instructor Briohny Smyth says. The trick is making sure your core is activated (think: pulled in, and tight) throughout your entire practice. “You have to engage the core to feel the work in the core,” Smyth notes.

RELATED: The Beginner’s Guide to Every Type of Yoga Out There

To get started, try these three moves from DailyBurn’s new Yoga Made Simple program. You can do each movement individually for a quick ab challenge, or turn to the Yoga Made Simple program for a full 30-minute flow.

3 Yoga-Inspired Ab Moves to Challenge Your Core

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1. Down Dog to Plank
How to: Start in down dog, then move your left foot a little closer to your right and inhale as you reach your right leg up and back (a). Flex your right foot, square your hips and bend your knee if necessary (b). Draw your ribs in to engage your core, take a deep inhalation, and as you exhale, shift into plank position while bringing your right knee in to your chest (c). Look forward, keeping your butt low and your knee lifted off the ground (d). Inhale as you return to down dog, and stretch your leg up and back again. Repeat twice more, and then switch to the opposite side.

RELATED: Ab Challenge: 5 Planks to Sculpt Your Core

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2. Ab Slider
How to: Put on a pair of socks or grab a towel, and set your mat off to the side. Start in tabletop position, on your hands and knees (a). Spread your fingers wide and make sure your hands are shoulders-distance apart. Bring your knees, thighs and feet together. If you’re using a towel, place it under the balls of your feet (b). Tuck your toes, pull your ribs in to engage your abs, and take in a deep breath. As you exhale, lift your knees an inch off the ground, keeping your thighs together (c). Bracing your arms and pulling from your abdominals, slide your knees in towards your chest (d). Hold for a moment, and then slide your knees back under your hips, keeping them off the ground. Your pelvis should be in the same position throughout. Repeat four more times.

RELATED: Yoga 101: How to Fix Your Chaturanga Pose

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3. Core Flow
How to: Lie flat on the mat, feet planted hip-width apart, ankles below knees (a). Reach your arms behind your head as you inhale (b). Exhale and lift your shoulder blades up off the mat, raising your arms overhead and down until they are fully extended alongside your hips (c). Lift your feet off the mat, straightening your legs until they are at a 45-degree angle to the floor (c). Exhale and slowly lower your heels down almost to the mat, keeping legs straight (d). Inhale to pull your heels back in towards your butt, then plant them back on the mat (e). Exhale, lift your chest higher, inhale, lower back down and reach your arms up and behind your head. Repeat three more times.

Ready to unleash your inner yogi? Head to DailyBurn.com to try Yoga Made Simple free for 30 days.

Note to reader: The content in this article relates to the core service offered by DailyBurn. In the interest of editorial disclosure and integrity, the reader should know that this site is owned and operated by DailyBurn. 

The post 3 Yoga-Inspired Ab Moves You’ve Never Seen Before appeared first on Life by DailyBurn.

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These exercises come to you from DailyBurn Fitness/Nutrition Coach Bentley Garton and DailyBurn 365 trainer Prince Brathwaite. You can find more low-impact moves from DailyBurn’s trainers at DailyBurn.com/365.

If you avoid burpees like the plague, we don’t blame you. They’re hard, they’re exhausting, and they’re undeniably uncomfortable. And hey, many of us can’t do standard burpees. Maybe we’re just getting back into fitness, maybe we’re recovering from injury, or maybe our bodies simply just don’t respond well to high-impact exercises. (No shame in that!)

RELATED: Meet the Man Who Did 10,000 (Yes, 10,000!) Burpees

But if you’re sitting off to the side when your favorite fitness instructor brings the burpee pain in class, you’re missing a great opportunity to strengthen your body with a modified move. Yet, it’s totally understandable if you’ve got weak joints, limited mobility or any kind of situation where the full burpee just can’t happen. The good news: There are modifications to make it easier — and still as effective. What’s the best burpee variation that’s not too easy but not too tough?

“The key to making the burpee easier on the joints is by making the move less explosive,” says DailyBurn Fitness/Nutrition Coach Bentley Garton. Think about it: Every time you jump your legs out from behind you, stand up from a squat or jump into the air, you’re putting an immense amount of pressure on your body, especially your joints. Plus, if you have limited mobility, your form might suffer and as a result, you’ll put unnecessary stress on yourself. Because at the end of the day, it’s all about having the proper form down. Your best bet is to do a movement that’s the right amount of challenging for you.

RELATED: Hate Crunches? 6 Better Core Exercises for Beginner

Below we’ve got not one, but two easy-to-learn burpee variations to try from Garton and our own DailyBurn 365 trainer, Prince Brathwaite. Trust us, you’ll still be breaking a sweat with these demanding yet lower-impact exercises.

Two Ways to Modify a Burpee

1. Incline Bench Burpee
Targets: Core, legs, glutes, calves, shoulders
How to: Stand facing an incline bench or sturdy chair with your feet hip-width apart. Squat down and place your hands on the incline bench or other sturdy surface (a). Making sure shoulders are directly above hands, step your feet back, one foot at a time. (b). Engage your core so your body forms a straight line from head to toe. You should be in a plank position, using the bench or chair to balance and steady yourself (c). Activate glutes and stand up, rising onto toes while swinging both arms up overhead (d). Repeat 15 times, keeping a brisk pace.

2. Step Back Burpee
Targets: Core, legs, glutes, shoulders
How to: Start standing with your feet hip-width apart. Bend your legs and squat down, putting you hands on the ground slightly in front of your feet (a). With your shoulders directly over your hands, step your feet back one at a time. You should now be in a plank position, keeping your core engaged (b). Then, step your feet forward one at a time (c). Use your glute muscles in squat position to rise back up to your feet (d). Repeat movement 15 times, again keeping a brisk pace.

Want more no-equipment exercises like these? Head to DailyBurn.com/365 to get a new live workout every day.

The post Here’s Proof Everyone Can Do a Burpee appeared first on Life by DailyBurn.

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Kristen Bloom is an optimist. So when she started to gain weight after taking her first desk job in her early 20s, she didn’t let it bother her too much. “I’d get on the scale and be like, ‘Oh 20 pounds heavier? It will come off, it’s fine,’” Bloom, now 37, says.

RELATED: My Wedding Photos Were My Weight Loss Wake Up Call

When Bloom was 32 years old, she spent a week in the hospital following surgery to treat appendicitis. It was there, at 5’1” and 204 pounds, where she experienced a wake-up call. “I said, ‘Ok, this is such a miserable experience. Even though [appendicitis] isn’t a weight-related issue, someday there will be one,’” she says.

While she recovered, she started to research ways to get healthier. “The first change I made was I started walking every day,” Bloom says. She dedicated half of her hour-long lunch break to walking, five days a week. “I remember that first 30-minute walk, my calves were burning, I was breathing heavy and I was sweating like crazy.” But she stuck with it for a whole month, and “after 30 days it was like, ‘I can do this,’” she says.

RELATED: How This Man Lost 100 Pounds, One Small Change at a Time

Growing Up on Pop Tarts and Casseroles

“To me, weightlifting was something only movie stars and bodybuilders did.”

Fueled by her more active lifestyle, Bloom decided it was time to tackle her (admittedly) terrible eating habits. “My mother was a heavy person and so I never learned healthy eating,” she recalls. “Dinner would be a cheesy casserole and for breakfast, Pop Tarts. I grew up with an overabundance of food for dinner, and a skimpy or crappy breakfast.”

RELATED: DailyBurn True Beginner: Starting Over with Fitness

Gradually, Bloom started reducing her calorie intake and coming up with a set of eating guidelines. One rule that worked: Never buying ‘trigger foods’ she knows she’ll overeat (like chocolate covered pretzels). “Or, if people bring snacks into work, I won’t eat it unless it’s homemade,” she says. She got her portion sizes under control by measuring her food diligently, and tries to order off the appetizer menu at restaurants. Slowly but surely, over the course of three years, Bloom lost about 40 pounds. “I wasn’t gung-ho on losing weight, I was gung-ho on getting healthy,” she says.

RELATED: 6 Weight Loss Success Stories to Motivate You Right Now

From Walking to Weight Training

In 2014, Bloom decided to step up her workouts and put her newfound energy to the test. “That’s the point where I found DailyBurn,” Bloom says. “By the time I finished the first half-hour, there was sweat pouring off of me and I was grinning from ear to ear.”

Bloom did the entire three-month Cardio Sculpt program, before switching to Intelliburn. “While I’m exercising, I’m telling myself, ‘You can do that, you’re strong, you’re fast, you’re amazing,’ and then my body will follow,” Bloom says. Though she’d been walking for cardio, she noticed a huge improvement in her endurance after starting DailyBurn workouts.

RELATED: The Easiest 5K and 10K Training Plan Ever (Walking, Allowed)

Eventually, she started doing the strength-based Live to Fail program, to start building more muscle, too. “To me, weightlifting was something only movie stars and bodybuilders did,” she says. “Then, when I switched to LTF, I could actually see definition in my muscles and changes in flexibility. It was huge,” she says. Within a year of starting DailyBurn, Bloom lost another 26 pounds. Today she weighs 138, and hopes to lose another six pounds before hitting her goal weight.

In the meantime, Bloom is powering through her workouts — and spent her most recent vacation hiking in Yosemite National Park. “Before, I’d go to work and sit and type, then sit some more at dinner or at the computer or TV all evening. I know that I wasn’t living a very exciting life,” Bloom says. “Now I feel I am and want to see how much further I can go.”

To learn more about DailyBurn or to try a free 30-day trial yourself, click here.

Note to reader: The content in this article relates to the core service offered by DailyBurn. In the interest of editorial disclosure and integrity, the reader should know that this site is owned and operated by DailyBurn. DailyBurn users who worked out for 30 minutes or more at least five times a week for 60 to 90 days reported an average weight loss of about one pound per week. For those seeking to lose weight, keep in mind that extreme weight loss can be harmful to your health if done improperly or too suddenly. Always talk to your doctor before beginning any exercise or weight loss program.

The post From Sedentary to Hiking Yosemite: How I Got Fit with DailyBurn appeared first on Life by DailyBurn.

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The following moves come to you from DailyBurn 365 trainer Gregg Cook. To try his complete workouts, head to DailyBurn.com/365.

Ever launch into a workout prematurely, only to become hyper-aware of every…single…ache and pain in your body? (Slowly raises hand.) Because when time is short, it’s natural to want to jump right in and skip your warm-up. But don’t! Many studies show your strength, mobility and speed might suffer.

RELATED: The 5 Keys to a Perfect Warm-Up

Enter: DailyBurn 365’s mobility guru Gregg Cook, and the eight-minute dynamic warm-up he lives by in preparation for every workout. These seven moves will keep you loose, mobile and ready to take on just about any sweat session, whether it’s True Beginner, Black Fire or just about anything in between.

According to Cook, his signature warm-up is a “gentle, joint-by-joint progression that’s great for anyone just getting up in the morning or someone’s who has been sitting at a desk all day.” In both situations, he explains, you’re left with tight, stiff joints that need dynamic stretching to relax a bit.

“With these seven key moves, you’ll warm and prep your muscles, tendons, joints and fascia for your upcoming workout, in addition to practicing fundamental movement patterns and increasing mobility within those patterns,” Cook says. So don’t expect to hold a quad stretch for minutes on end. In this style of warm-up, the goal is to “move in all planes of motion, with an emphasis on increased range of motion,” he says. Better mobility, better workout, better results, right?

RELATED: 5 Essential Benefits of Mobility Training

Your 8-Minute Dynamic Warm-Up

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1. Shoulder Rolls
Kick tension to the curb by rotating shoulders in big, circular motions; first forward, then back. Be sure to stand tall while keeping your upper body relaxed.

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2. Chest Openers
Keep your core engaged and chest wide open as you counteract any hunching (like if you sit at a desk all day) with this stretch-strengthening combo move.

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3. Lateral Reaches
This long reach, completed on each side, give you a deep stretch through the rib cage and down to the hip. Avoid collapsing on the downswing!

RELATED: Short on Time? Your 6-Minute Ab Workout

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4. Standing Hip Rotations
Get your heart-rate and keep knees bent as you reach across your body, loosening your obliques while getting your heart rate up.

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5. Sumo Squats
Activate your entire lower body with this wide-stance take on the traditional squat. Since you drop lower, it also requires you to work your core — and focus on your balance.

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6. Runner's Stretch
Getting deep into your hips — as well as your hamstrings — keeps the movement fluid. For a greater challenge, start with your back leg raised.

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7. Mini Fencer to Crab Reach
The first part of this stretch focuses on activating your lower body — just make sure the activated knee is ahead of the toe. Then, reach under to engage your shoulders and lats, finishing the move with twist to open the chest.

Can’t get enough of these moves? Head to DailyBurn.com/365 for new workouts every day, live at 9 a.m. ET.

The post The Dynamic Warm-Up You Aren’t Doing (But Should!) appeared first on Life by DailyBurn.

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This workout comes to you from DailyBurn trainer Anja Garcia. You can find more full-body moves in her Inferno and Cardio Sculpt programs at DailyBurn.com.

There's nothing quite as satisfying as flexing in the mirror and noticing some arm muscles you never knew were there. But if you’ve been doing the same old bicep curls for months without seeing results, it might be time to mix things up.

RELATED: Hate Crunches? 6 Better Core Exercises for Beginners

These five creative moves from DailyBurn trainer Anja Garcia can be done practically anywhere, and all you need is a set of dumbbells. (No clue which size weights to use? Check out this handy guide.) While these exercises will definitely target your shoulder and arm muscles, you’ll be pumped to know they also work out your back, core, glutes and legs, too.

Garcia advises performing 15 to 20 reps of each move, for three to four sets, for a complete workout in less than 30 minutes. Grab your weights and get ready to flex!

Your 30-Minute Arm Workout Challenge

1. Weighted Punches
Targets: Shoulders, back, core, biceps
How to: Stand with feet slightly wider than the width of a yoga mat, dumbbell in each hand. Bending at the elbows, raise the dumbbells to shoulder height (a). Squat down, keeping knees over ankles, pushing through your heels. As you return to standing, come up balancing on your left leg, while thrusting upwards with your right leg, knee bent. At the same time, using your left hand, punch from left to right, crossing your body (b). Bring arm back to starting position, return to a squat and repeat on opposite side.

RELATED: The Body-Sculpting TRX Ab Workout

2. Weighted Tricep Dips and Leg Switch
Targets: Triceps, abs, glutes, balance/stability
How to: Sit on the ground, legs in front of you. Supporting yourself on your hands and feet, raise your butt off the ground, until your back is flat and your knees are bent to nearly 90 degrees in a reverse tabletop position. Place a dumbbell on your lower abdomen, just above your hips, for added resistance (a). Position your hands so your fingertips are pointing towards your toes. Bending at the elbows, lower your butt until it is just above the ground, while simultaneously lifting your right leg straight up into the air (b). Repeat, raising your opposite leg.

RELATED: 3 Quick HIIT Workouts for Beginners

3. Figure 4 Bicep Curls
Targets: Biceps, glutes, quads
How to: Stand up straight, dumbbell in each hand, palms facing up. Balance on the left leg, knee slightly bent, and place your right foot on your left thigh, just above the knee, making a “figure four” with your legs (a). Engaging your core to maintain balance, curl the weights up to shoulder height. Then, using control, lower the weights again until your arms are nearly straight (b). Complete reps,

then switch legs for your next set.

4. Superman Punches
Targets: Back, core, shoulders
How to: Get into a push-up position on the floor, gripping a dumbbell in each hand, palms facing inwards. Make sure your back is straight and your core is engaged (a). Lift the dumbbell in your right hand, performing a rowing motion, keeping your elbow pinned to your side. When your arm is at a 90-degree angle, punch forward with your right hand. Keep your hips square and avoid rocking to one side or the other (b). Lower the arm, planting your hand (still holding the dumbbell) directly under the right shoulder where you started (c). Switch sides.

RELATED: 5 Plyo Box Exercises to Rev Your Fitness

5. Caterpillar Push-Ups
Targets: Chest, shoulders, core, quads
How to: Position your feet on top of a plyo box, hands on the floor just in front of the box, knees bent. Slowly walk your hands out until you are in a decline push-up position (a). Perform one push-up (learn how to pull it off with perfect form here), then slowly crawl your hands back, until your knees are bent and hands are just in front of the box (b). Repeat. Beginners can perform this move with their feet on a floor, instead of on a box. Or, for further modification, perform with knees on the floor.

For even more body-sculpting moves, try DailyBurn free for 30 days at DailyBurn.com.

Note to reader: The content in this article relates to the core service offered by DailyBurn. In the interest of editorial disclosure and integrity, the reader should know that this site is owned and operated by DailyBurn. 

The post 5 Easy Moves for an Awesome 30-Minute Arm Workout appeared first on Life by DailyBurn.

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These moves come from DailyBurn 365 and True Beginner trainer Justin Rubin. To catch more of his complete workouts, head to DailyBurn.com/365.

With celebrities like the Kim Kardashian and Kylie Jenner showing off their assets everywhere you look, we wouldn’t blame you if you had a bit of booty envy these days. Looking good in your jeans is one thing, but working your backside is about more than showing off a curved physique. It’s about building strength that will not only help you look and feel great — but keep you in fighting shape for years to come.

RELATED: 10 Ways You’re Sabotaging Your Workout

Squats alone might be a start — but to really get your glutes in gear, it can’t hurt to think outside the box. That means doing exercises that incorporate functional movement — while hitting on mobility, stability, strength and conditioning. In short, it’s all about putting together a routine that will keep you “working out for the rest of your life,” says DailyBurn trainer Justin Rubin.

These five moves from DailyBurn 365, demoed by Rubin, will help you whip your rear into gear — no equipment required.

5 Butt Exercises to Sculpt a Stronger Booty

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1. Glute Bridge with Foot Tap
Give your core and glutes the attention they deserve, as you engage your abdominals and butt in order to raise your hips off the ground.
How to: Lay on your back, feet planted on the ground hips-width distance apart, so your knees are bent to a 90-degree angle. Plant your head, neck, shoulders and arms on the ground (a). Squeezing from your glutes, lift your butt off the floor as high as you can, keeping your upper body glued to the floor (b). Next, lift up your right leg, and tap your left knee with your right foot (c). Return your foot to the ground, keeping your butt raised, then repeat on opposite side (d). Continue for 45 seconds.

RELATED: Diet or Exercise: What Matters Most for Weight Loss?

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2. Plank with Leg Raise
Planks aren’t all about the ab work. Incorporating a leg raise will challenge your gluteus maximus, too.
How to: Start in a forearm plank position, back straight, tailbone tucked under, shoulders stacked on top of elbows (a). Engage your glutes to lift your right leg as high off ground as you can, keeping your leg straight and hips stationary (b). Return right leg to the ground, and repeat on opposite side (c). Continue for 45 seconds.

RELATED: Ab Challenge: 5 Planks to Sculpt Your Core

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3. Single-Leg Deadlift
You’ll feel the effects of this move in those tough to reach places, while also putting your balance to the test.
How to: Stand up straight, feet hip-width apart. With your left foot planted on the ground, step your right foot back about 12 inches with your heel off the ground (a). Engaging your glutes, hinge at the hips and reach your hands towards your feet, back straight, allowing your left leg to lift off the ground behind you as counterbalance (b). Lower until your hands are shin-height, then slowly engage your glutes to straighten your left leg and stand up straight again (c). Repeat for 45 seconds, then switch sides.

RELATED: 5 No-Equipment Back Exercises You Need in Your Life

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4. Plank Spank
Time to get frisky! You’ll feel this in your butt, abs, back and core, according to Rubin.
How to: Start in a standard plank position, back straight, tailbone tucked under, wrists stacked under shoulders (a). Keeping your hips steady, engage your core and glutes to lift your right arm, reach around, and tap your backside (b). Lower your arm back to the ground, repeat on opposite side (c). Continue for 45 seconds.

RELATED: 5 Easy Moves for an Awesome 30-Minute Arm Workout

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5. Lateral Lunge with Burpee Walkout
The ultimate functional test, this exercise requires mobility, stability, strength, and coordination — plus it utilizes both a lunge and a squat to get your glutes into gear.
How to: Start standing, feet hips width-distance apart. With your right foot, step to the side, bending your knee and pushing your glutes back into a lateral lunge. Keep your knees over your toes (a). Engage your glutes to push off your right foot and return to standing (b). With your weight in your heels, bend your knees and engage your glutes to squat down, lowering your hands to the ground (c). Plant your hands, then walk your feet backwards until you are in a plank position (d). Walk your feet back up to meet your hands, and engage your glutes to return to standing (e). Repeat on opposite side. Continue for 45 seconds.

Can’t get enough of these moves? Head to DailyBurn.com/365 for new workouts every day, live at 9 a.m. ET.

The post 5 Better Ways to Sculpt a Stronger Butt appeared first on Life by DailyBurn.

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These exercises come from DailyBurn 365 trainers Krystal Dwyer and Prince Brathwaite. To catch more complete workouts, head to DailyBurn.com/365.

Bathing suit season may have come and gone, but that doesn’t mean it’s OK to slack on working your back. Even though you can’t to see your posterior when you look in the mirror, you rely on this pillar of strength each and every day.

Aside from helping you perform everyday movements, challenging your back and core can also train your upper body to stand and sit straighter. (Goodbye, desk hunch!) A stronger back, shoulders and core will make better posture a no-brainer, and studies show that standing tall is linked to more confidence, energy and productivity. Guess we should have been listening to our mothers after all!

RELATED: The Dangers of 'Text Neck' and How to Improve Your Posture

To target your back and core, we’ve got a quick back workout you can do anywhere, no equipment necessary. It’s time to get your back on track.

4 Straight-Up Effective Back Exercises

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1. Wide Row
You might not have any dumbbells in your hands, but you’ll still feel the effects of this exercise in your spinal erector, the group of muscles that surrounds and stabilizes your spine
How to: Stand with your feet hip-width apart and hinge at you hips, leaning forward until your torso is almost parallel to the floor. Your head should be in a neutral position (a). Make fists and raise your arms up to the side, squeezing your shoulder blades together once your arms get to the top (b). Repeat 20 times.

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2. Overhead Press
Raise the roof! This overhead press might look like a dance move but it’s especially effective in targeting your traps, which engage when you pull your shoulder blades together.
How to: Begin with your feet slightly wider than hip-width apart. Hinge at your hips and lean your torso forward slightly. Your weight should be in your heels so your knees should not be going over your toes (a). Squeezing down, pretend you are swimming through water if you aren’t feeling it (b). Repeat 20 times.

RELATED: 5 Easy Moves for an Awesome Arm Workout

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3. Planks with Arm Raises
Give your core and back extra attention with this twist on the standard plank, which puts your balance to the test.
How to: Start in a plank. You should be balanced on your toes with your core engaged. Shoulders should be directly over your wrists and your body should form a straight line from head to the bottom of your heels (a). Shift your weight to your right side and pick your left hand up off the ground. Lift your arm straight to the side, engaging your back and core to keep you balanced. Squeeze your shoulder blade when your arm is parallel with the round (b). Slowly bring your hand back down to the ground and repeat the move on the other side (c). Continue to alternate, performing 20 raises on each side.

[caption id="attachment_44705" align="alignnone" width="620"] GIF: DailyBurn 365[/caption]

4. Tick-Tock Arms
Make no mistake, this move looks easy but your back will be feeling it, we assure you. Keep your back and arms engaged throughout the move.
How to: Stand with your feet hip-width apart. Hinge at your hips and lean forward slightly with your torso. Engage your core and back so you form a straight line from the top of you head to your tailbone. Gaze downward with your eyes (a). Make fists with both hands. Tense the muscles in your arms and bring your right arm above your head and your left arm behind your bottom (b). Now, slowly switch your arms. Bring your right arm out to the side and back to your bottom while you are bringing your left arm to the side and then up. Pretend you are moving your arms through water by engaging the muscles in your back and shoulders (c). Repeat 20 times on each side.

For more no-equipment exercises, head to DailyBurn.com/365 for new workouts every day, live at 9 a.m. ET.

The post The 5-Minute, No-Equipment Back Workout appeared first on Life by DailyBurn.

When Onika Day went for her first mammogram at age 41, she was terrified. After a routine breast exam at her local clinic, doctors had discovered a few lumps in her breasts and instructed her to schedule an appointment for a screening.

After the procedure, her anxiety escalated when she got a phone call at 5:30 p.m. on a Friday, asking her to come back to the doctor’s office on Monday. Day’s godmother and several friends had been diagnosed with breast cancer — and she feared the worst. “I gave myself a death sentence on Friday night,” she says. “It was very, very scary.”

RELATED: 5 Breast Cancer Charities Giving Women New Hope

That Monday, Day learned she’d been diagnosed with stage zero cancer. “You don’t hear stages, you just hear cancer,” she says. “And you start freaking out.” According to Day, doctors said she had a radial scar, which can often look like breast cancer on a mammogram, and lobular carcinoma in situ (LCIS) — abnormal cell growth that can sometimes lead to breast cancer later on. “So just to make sure, I had to go through the biopsy,” Day says.

Though she now has a clean bill of health, she relied on her godmother for support — and learned that getting through a health scare is often more of a mental challenge than physical. “By working out and eating right, it helps you enjoy life more, [and be] in a better state that if any challenges come up you can handle them,” Day, a DailyBurn 365 participant, says.

RELATED: 6 Weight Loss Success Stories to Motivate You Right Now

Now, she hopes other women will learn from her story — and make time to schedule a doctor’s appointment. Consult with your physician about when you should get screened, as recommendations can vary. “The main thing is just go get checked out. As women, we nurture everyone else; it’s time to nurture ourselves,” she says. “Take care of yourself and don’t be afraid to reach out to friends and family for any support you need.”

To learn more about DailyBurn 365, and how 30 minutes of exercise a day can benefit your health, visit DailyBurn.com/365.

The post How Fitness Helped Me Through a Breast Cancer Scare appeared first on Life by DailyBurn.

[caption id="attachment_44928" align="alignnone" width="620"] Photo: Pond5[/caption]It’s almost Halloween — that spooky time of year where sugary temptations close in all around us. If you’re planning a major cheat day on account of the holiday, it can’t hurt to get your sweat on before you hit the streets in search of sweets. (Did you know that the average American child collects between 3,500 to 7,000 calories worth of candy on Halloween night?) Our solution: A workout to help you get jacked with the help of your jack ‘o lantern! Before you carve your pumpkin, why not use it to carve some muscles?

We hit up DailyBurn 365 trainer Prince Brathwaite to demonstrate five fun exercises you can do with just a pumpkin. Perform one round of the circuit for a short and sweet workout, or complete three rounds for a 15-minute full-body blast. Ready? Your muscles are in for a real treat.

RELATED: What 100 Calories of Halloween Candy Looks Like

The Jacked O’ Lantern Pumpkin Workout

1. Pumpkin Pass-Through
Targets: Legs, glutes, shoulders
How to: Hold a small pumpkin in both hands and stand with your feet hip-width apart (a). Step your right foot out and lunge to the side, bringing your hips back and sinking into your right knee (b). Transfer the pumpkin in your left hand and pass it through your legs, grabbing it with your right hand (c). Holding the pumpkin in both hands, step your right foot back to center, engaging your glutes to stand back up (d). Once you’re standing back up, press the pumpkin overhead (e). Repeat this move for 30 seconds on each side.
Make it harder: Instead of placing your foot back on the ground after you step out of the lunge, keep it lifted and bent in front of you and try to balance on one leg.

2. Pumpkin Side Press
Targets: Back and shoulders
How to: Select two small pumpkins. Stand straight and hold the pumpkins, one in each hand, in front of your torso with your elbows bent (a). Keeping your elbows tight to your torso, rotate your forearms out to the side (b). Next, extend your arms out to the side (c). Now reverse the movements. Bend your elbows, then rotate your forearms inwards so you are back in the starting position (d). Repeat for 30 seconds.
Make it harder: Perform a reverse lunge before moving your arms.

3. Standing Pumpkin Chop
Targets: Obliques and legs
How to: Select a medium pumpkin and stand with your feet hip-width apart. With your arms straight, swing the pumpkin over your right shoulder as you rotate your torso to the right slightly and let your left hip rotate towards the right. Your left foot may pivot onto your toes (a). Next, pretend the pumpkin is an axe (scary, right?) and swing it downwards toward your left hip, rotating your left hip back to the original position (b). Repeat for 30 seconds, then perform on the other side.
Make it harder: For more intensity, ramp up your speed.

4. Squash Squat
Targets: Legs, core, arms, glutes
How to: Hold a large pumpkin in both hands. Squat down and place the pumpkin on the ground (a). Place both hands on the pumpkin and step back with the right leg (b). Step the right leg forward so you are back in the bottom of a squat. Grab the pumpkin securely with both hands, engage your glutes and stand up while swinging the pumpkin overhead, like a kettlebell swing (c). Next, squat down and repeat the movement with the other leg (d). Alternate sides for one minute.
Make it harder: Try stepping both feet out into a full plank when your hands are balanced on the pumpkin.

5. Pumpkin Spice Twist
Targets: Core
How to: Choose a medium pumpkin. Lie on your back with your knees bent and your feet flat on the floor, holding the pumpkin in both hands at your chest (a). Engage your core and sit up, picking up the pumpkin and then tapping it to the right of your hips (b). Now twist to the left and tap the pumpkin to the left of your hips (c). Roll back down to the floor (d). Repeat for one minute.
Make it harder: Over-achievers, pick your feet off the floor to make this move extra challenging.

For more workout moves from Prince, head to DailyBurn.com/365 for live workouts, every day at 9 a.m. ET.

The post The Jacked O’ Lantern Pumpkin Workout [VIDEO] appeared first on Life by DailyBurn.

[caption id="attachment_44829" align="alignnone" width="620"] Photo by Skitter Photo[/caption]

If you can’t wait to do the Monster Mash, then curl up with a bowl of Trick-or-Treat Trail Mix to watch Hocus Pocus, this workout’s for you. While you bide your time until a night of costumes and candy, there’s no better time than now for a quick sweat session that will put you in a spooky state of mind.

We Halloween-ified these five moves from DailyBurn 365 to make this workout a verifiable fright fest.

RELATED: What 100 Calories of Halloween Candy Looks Like

5 Moves to Unleash Your Inner Monster

[caption id="attachment_44837" align="alignnone" width="620"] GIF: DailyBurn 365[/caption]

1. Flying Witch
It’s not about how fast you do this move, but rather concentrating on activating your shoulder, back and glute muscles while you do it.

How to: Lie flat on the ground, chin lifted (a). Raise right arm and left leg simultaneously, squeezing your left glute and right shoulder to elevate your limbs (b). Lower down and repeat on opposite side. Continue for 60 seconds.

RELATED: The 5-Minute Back Workout You Can Do Without Weights

[caption id="attachment_44832" align="alignnone" width="620"] GIF: DailyBurn 365[/caption]

2. Pouncing Black Cat
Like a cat leaping onto a broomstick, use your core and legs to propel your body forward. Modification: Lower down on your knees if necessary. 

How to: Get down on all fours, hands under your shoulders, knees under torso (a). Lift your knees one-inch off the floor, coming up onto your toes (b). Bend your knees to move your butt back towards your ankles, sinking back into your hips and extending your arms (c). Push back until your shoulders are over your wrists, keeping knees off the ground for the entire time. Repeat for 60 seconds.

RELATED: What’s Worse: The Calories in Coffee or Candy?

[caption id="attachment_44833" align="alignnone" width="620"] GIF: DailyBurn 365[/caption]

3. Creepy Crawl
The key to this crawl is keeping your body weight balanced between your arms and your legs.

How to: Get down on all fours, hands under your shoulders, knees under torso (a). Lift your knees one-inch off the floor, coming up onto your toes (b). Lift your left hand and right foot to walk forward about six-inches, then bring them back to starting position (c). Repeat on opposite side. Continue for 60 seconds.

RELATED: The Dynamic Warm-Up You Aren’t Doing (But Should!)

[caption id="attachment_44847" align="alignnone" width="620"] GIF: DailyBurn 365[/caption]

4. Zombie March
Zombies may be stiff but you’ll work your core and inner thighs with this hip-opening move.

How to: Plant your left foot on the ground (a). Reach your right leg out to the side, and then circle it forward, keeping a tall spine and open chest (b). Repeat on opposite side, continue alternating for 60 seconds.

RELATED: 10 Snack Hacks to Satisfy Your Most Evil Cravings

[caption id="attachment_44834" align="alignnone" width="620"] GIF: DailyBurn 365[/caption]

5. The Beast
Prepare to pounce with this exercise that challenges your core. If your knees hurt a little, that’s normal — it just means your quads are extra tight. Try this foam rolling move to loosen ‘em right up.

How to: Get down on all fours, hands under your shoulders, knees under torso (a). Keeping your back flat, push down into the floor with your hands to lift your knees about one-inch off the floor, coming up onto your toes (b). Hold for 60 seconds.

Can’t get enough of these moves? Head to DailyBurn.com/365 for new workouts every day, live at 9 a.m. ET.

The post Hocus Pocus Your Workout: 5 Moves to Try This Halloween appeared first on Life by DailyBurn.

[caption id="attachment_45118" align="alignnone" width="620"] Photo: Pond5[/caption]

There’s nothing like a rainy, cold or snowy day to take the wind right out of your well-intentioned workout plans. But before you scrap your sweat session and curl up with some hot chocolate, consider the fact that you could squeeze in an entire workout without straying too far from your couch.

These three circuit workouts from Daily Burn 365 will help you fit in a workout anytime, anywhere — no equipment required. Whether you’ve got 10, 15 or 20 minutes, each series of moves is guaranteed to get your heart pumping and your legs burning. Want a more intense challenge? Combine the circuits together, or do an extra round of reps.

RELATED: The 5-Minute Back Workout You Can Do Without Weights

Before you get started, do this dynamic warm-up to help you get your body primed to move. Then: Ready, set, sweat!

3 Short and Sweet Circuit Training Workouts

[caption id="attachment_45127" align="alignnone" width="620"] Photo: Daily Burn 365[/caption]

Quick Tips:

Reverse tabletop leg lifts: Sit on the ground feet planted hips-width distance apart, hands behind you with fingers pointing towards your toes. Lift your butt off the floor coming into a “tabletop” position. Lift right leg off the ground, then left.

Plié squat: Stand with feet wider than hips-width distance apart, toes pointed slightly out. Lower into a squat.

Squat with alternating heel raise: At the bottom of your squat, raise your right heel, then left heel. Repeat.

Side plank clamshell: Get into a side plank, knees on the floor. With heels glued together, lift top knee, rotating leg open, then bring it back down again. Repeat on opposite side.

RELATED: 5 Better Ways to Sculpt a Stronger Butt

[caption id="attachment_45114" align="alignnone" width="620"] Photo: DailyBurn 365[/caption]

Quick Tips:

Ski jumps: Stand with feet shoulder width-apart, hands on hips. Hop to the right, bringing your left leg behind your right, then hop to the left and bring your right leg behind your left. Move arms forward and back as you jump to gain momentum.

Squat to press: While holding a squat, position arms like a goalpost, elbows bent to 90-degrees. Press arms straight up, then bend them back to 90-degrees. Hold squat for the duration of the exercise.

Skip jacks: Skip forward, leading with your right leg, then perform two jumping jacks. Skip forward, leading with your left leg, then perform two jumping jacks. Repeat.

RELATED: Here’s Proof Everyone Can Do a Burpee

[caption id="attachment_45113" align="alignnone" width="620"] Photo: DailyBurn 365[/caption]

Quick Tips: 

Knee-lift to squat: Perform a squat, then lift your right knee up towards your chest as you stand. Repeat with opposite leg.

Squat punches: Perform a squat, punching upwards to the right as you come to standing, downwards to the right as you squat. Squat again, repeating punches on opposite side.

Shuffle hop: Shuffle two steps to your right, then jump into the air. Repeat on opposite side.

Touchdown jacks: Start with legs together, then jump them apart, reaching down to touch the ground in between your feet. Repeat.

Surfer burpees: Place your hands on the ground and walk legs out into a plank position. Walk feet back up to hands, then hop your right leg forward into “surfer” position. Repeat, alternating sides.

Want more no-equipment exercises like these? Head to DailyBurn.com/365 to get new live workouts, daily.

The post Burn Fat, Build Muscle: 3 Killer Circuit Training Workouts appeared first on Life by DailyBurn.

Don’t own a single dumbbell, kettlebell or medicine ball? Hey, we don’t blame you. Workout equipment can be pricey — and take up tons of space. Plus, when you’re on the road — for business or for pleasure — you can forget about packing it (especially if you have any hope of fitting your carry-on in the plane’s overhead bin). That being said, not having gear is no excuse for skipping workout. (Hello, that’s what Daily Burn 365 is for!)

RELATED: Burn Fat, Build Muscle: 3 Circuit Workouts

Besides using your own bodyweight, which has the ability to tone you from head-to-toe and get your heart pumping, there are other ways of — for lack of better words — “hacking” your own workout equipment. Case in point: the towel. Seemingly unobtrusive (and at a hotel, especially plush), a terry cloth towel can actually serve as a fantastic toning tool. Consider it your ticket to the towel workout.

As Daily Burn 365 trainer Becca Pace says, “When you pull a towel tight, you’re creating resistance.” Pace, who demos the moves above, swears by using the bathroom essential to work your back and stabilizer muscles, which can be difficult to target through bodyweight-only moves, she adds.

RELATED: 5 No-Equipment Back Exercises You Need in Your Life

To complete the routine, do each move for one-minute — or 30 seconds on each side, for the squat-to-lunge rotations. Feeling beast-like? Run through the set twice — or hey, we’ll double dare you to try it three times.

Want more no-equipment exercises like these? Head to DailyBurn.com/365 to get new live workouts, daily.

The post The Game-Changing Way to Work Out With a Towel appeared first on Life by DailyBurn.

If you've ever tuned into Daily Burn 365, you've probably felt a pang of jealousy watching show host JD Roberto casually sip his coffee every morning. His mug, emblazoned with the Daily Burn logo, has slowly but surely become the star of the show (sorry, Prince!). But with a limited supply of this pimped out coffee cup for the taking, people had to get creative to get their own piece of the action.

Mug envy began to sweep through the Daily Burn chat rooms — and that's when we launched the official #notadailyburnmug competition. We asked you to post your pictures to Instagram and Twitter — and a winner would be selected by the end of the week. The prize: None other than a coveted Daily Burn mug. Here's what you came up with — and we have to say, we're impressed.

1. But first, allow JD to show off the REAL DEAL.

Okay here's my entry. #db365 #notnotadailyburnmug @dailyburn

A photo posted by JD Roberto (@jdroberto) on Nov 9, 2015 at 7:02am PST

2. Dumbbell lattes, anyone?

#notadailyburnmug A photo posted by Eric (@ericnm2015) on Nov 9, 2015 at 7:27am PST

3. Sarah's cuppboards runneth over.

My cupboard has room for one more mug. Just saying. 😏 The struggle is real. ☕️🔥 #notadailyburnmug #DBmugenvy #DailyBurn #db365

A photo posted by Sarah Fontenot (@sarahfontenot) on Nov 9, 2015 at 8:10am PST

4. This mug from @galactichero took us back to the future.

This is #notadailyburnmug but it may play one on TV, or at least in the drama of my life. #db365 @dailyburn A photo posted by William Fickas (@galactichero) on Nov 9, 2015 at 8:08am PST

 5. Translator, anyone?

Channeling René Magritte for my #notadailyburnmug entry @dailyburn #db365

A photo posted by Kelly McMasters (@kmacisrad) on Nov 9, 2015 at 9:04am PST

6. Dear Santa, send Daily Burn mugs!

My "sad mug" for my #notadailyburnmug #db365 pic.twitter.com/vKa6G89y5n — Lyn Prelle (@lyn_prelle) November 10, 2015

7. We need this much coffee in the morning, too.

This is #notadailyburnmug but is about how much coffee I need in the morning if I don't do #db365 with @dailyburn ☕️💪🏻😅

A photo posted by William Fickas (@galactichero) on Nov 10, 2015 at 7:09am PST

8. Our new mascot?

#notadailyburnmug but a sock monkey! You can't get better than a sock monkey! :-) #db365 @dailyburn pic.twitter.com/ACy6a218lq — Vicequeen Maria (@vicequeenmaria) November 10, 2015

9. LTF, mug optional.

I've got #notadailyburnmug sitting on top of a #DailyBurn box in front of my whiteboard (also #notadailyburnmug) tracking my #LTF progress. 😥☕️🔥#db365 #DBmugenvy A photo posted by Sarah Fontenot (@sarahfontenot) on Nov 10, 2015 at 7:32am PST

10. Hearts, melting.

Not a DB mug, but she sure gets me up and going in the morning! (And all day, and all night...) #notadailyburnmug pic.twitter.com/QX0b33iasl — MaggieVanAken (@Maggievanaken) November 10, 2015

11. Mug envy for all ages.

My daughter @the_moirajane wanted in on the #notadailyburnmug action today. I did not ask her to do this. I just walked into her room and found her creating this on her computer. Note that it is a #DailyBurn label taped on a #notadailyburnmug.❤️☕️🔥#db365 #Repost @the_moirajane with @repostapp. ・・・ Getting into #mugenvy for @sarahfontenot #notadailyburnmug #db365 A photo posted by Sarah Fontenot (@sarahfontenot) on Nov 10, 2015 at 12:00pm PST

12. The burn is DEEP.

FEELING THE BURN because I have no #DailyBurn mug. :( #notadailyburnmug #db365 pic.twitter.com/Xe8vSjCLjC — modernpoetry (@ModPoVintage) November 11, 2015

13. Maybe you try it first, Avery?

My poor attempt at a @dailyburn mug. Can't drink much out of it, but it does fix that pesky foot odor problem #db365 #notadailyburnmug #getit A photo posted by Big Kev Comedy (@bigkevcomedy) on Nov 11, 2015 at 10:50am PST

14. Wait, we thought you said PUG!

Here ya go! :) Oh. Wait. That's a DailyBurnPUG #notadailyburnmug !! Lol! #DB365 pic.twitter.com/CttMZJVfQ5 — Kristine Smith (@Kristinels2) November 11, 2015

15. Who needs a mug when you have a cat?

@dailyburn figaro is certainly #notadailyburnmug #nocatsharmed #figaro #figster #dailyburn360 #dailyburn #catoria #figgingout A photo posted by Lola (@laughinglola) on Nov 11, 2015 at 3:50pm PST

16. Another set of planks? She's ready to put out the BURN.

#db365 #notadailyburnmug pic.twitter.com/bbQo310D2W — SafiyaSonghai (@SafiyaSonghai) November 12, 2015

17. Will this perkatory last forever?

Here it is #dailyburn365 !! Perkatory is... Drinking coffee out of my #notadailyburnmug A photo posted by @soldierswife510 on Nov 11, 2015 at 5:58pm PST

18. The best part of waking up is that sweet, sweet burn in your cup.

#db365 #notadailyburnmug A photo posted by Sarah Fontenot (@sarahfontenot) on Nov 11, 2015 at 6:09pm PST

19. Daily Burn mugs never say die.

This one is most definitely #notadailyburnmug #db365 A photo posted by tephieroe (@tephieroe) on Nov 11, 2015 at 7:39pm PST

20. AND THEN THIS HAPPENED.

A whole Instagram account devoted to #NotaDailyBurnMug. Who is this genius?

Everybody is so impressed with my foam. #notadailyburnmug A photo posted by @notadailyburnmug on Nov 11, 2015 at 10:36pm PST

21. And we'll all float on...

Sometimes you need a break from the daily grind A photo posted by @notadailyburnmug on Nov 12, 2015 at 6:46am PST

22. Mug swole. It's a thing.

#sweatyselfie A photo posted by @notadailyburnmug on Nov 12, 2015 at 6:47am PST

23. Muggin' for the cameras, JD?

Just me and #JDsRedShorts getting a thumbs up for our workout. #notadailyburnmug A photo posted by @notadailyburnmug on Nov 12, 2015 at 6:49am PST

24. PUPPY. IN. A. MUG.

I heard we are doing pets now.... This is my "teacup" poodle, mocha. Ain't she the cutest. #notadailyburnmug A photo posted by @notadailyburnmug on Nov 12, 2015 at 10:28am PST

25. The mirror image of JD: a mug.

JD telling me how hot I look. #notadailyburnmug A photo posted by @notadailyburnmug on Nov 12, 2015 at 10:30am PST

26. Cafe Daily Burn: Now serving lattes, espressos, macchiatos and more!

Cafe Dailyburn is open for business!!! #DB365 grinding up a fresh hot workout for you every morning at 9 am!!! Who wants a cup??!!!! #notadailyburnmug ***coffee not included*** A photo posted by Tina (@iamtinasutton) on Nov 12, 2015 at 2:42am PST

27. Even the 365 production team wants in on the mug action.

The Daily Burn Mug Envy is real! #db365 #notadailyburnmug pic.twitter.com/LdYWyvuWu1 — Jeff Scott (@Jeff_Sc0tt) November 12, 2015

28. Love a post-workout smoothie, would love it in a Daily Burn mug even more, though.

Enjoying my after workout smoothie! #notadailyburnmug pic.twitter.com/V4m5VNYWIE — Blayna (@c9dancer) November 12, 2015

29. Clearly someone has a talent — nice job muggin'!

On Thursdays, we drink tea. ☕️🙃 #NotADailyBurnMug #db365 pic.twitter.com/HDnUngDhyD — Marco Anthony (@marcooozz) November 12, 2015

30. Not sure who this guy is, but we kinda want him to be a Daily Burn mug, too.

Cute.....BUT....#notadailyburnmug A photo posted by Woolie Pig (@wooliepig_studios) on Nov 12, 2015 at 7:38am PST

31. Even Crown doesn't deserve the Daily Burn mug throne.

My poor coifee maker sits waiting for a coffee mug, cause this is surely #notadailyburnmug at 7am, mst!!!! Trying to win that #dailyburn mug!!! A photo posted by Woolie Pig (@wooliepig_studios) on Nov 12, 2015 at 7:42am PST

 32. Hug a bear, mug a bear.

#notadailyburnmug #DB365 The bear demands a mug or he will not do the inchworms! pic.twitter.com/AF2yG1iYPV — Karon Johannes (@karonjohannes) November 12, 2015

33. Nursing that #notadailyburnmug like she should.

Wish I had a real mug #notadailyburnmug #db365 #nurse #nurses A photo posted by @marymatoulawebb on Nov 12, 2015 at 8:00am PST

34. Even our own Justin Rubin is getting in on the action.

His cup floweth over with wisdom. So right saint Justin, so right. #notadailyburnmug #db365 A photo posted by @notadailyburnmug on Nov 12, 2015 at 11:00am PST

35. Warning: Contents may cause serious BURN.

36. Now that's a cup of coffee.

After @greggcook 's killer workout today in the studio, I went home, took a shower, and had a nice fresh batch of hot coffee in my #notadailyburnmug ! #db365 #dailyburn #dailyburn365 #coffee #newyork #newyorkcity #endorphins #caffeine #mugenvy #dailyburnmugenvy @dailyburn A photo posted by Teresa Hui (@rubenbeaut) on Nov 12, 2015 at 11:01am PST

Want in on this action? Try Daily Burn 365 free for 30 days, at DailyBurn.com/365.

The post 36 Things That Are Definitely #NotADailyBurnMug appeared first on Life by DailyBurn.

Get inspired by these Daily Burn success stories, which showcase real people who committed to fitness and saw results that were way beyond average.

When Randi Fields was 13 years old, she saved up all her money to buy a book about dieting. It promised to reveal the hidden secret that would finally allow her to shed pounds from her already-overweight frame. But the hidden “weight loss miracle” within its pages wasn’t quite what she expected. “All it did was tell me to imagine that my food had bugs in it!” she recalls.

RELATED: The 10 Biggest Diet Mistakes, According to Experts

Growing up, Fields says nearly everyone in her family was large. “I don’t remember being very active other than when I was outside playing with my friends.” Though she was always heavy, it wasn’t until she became pregnant at age 18, that the number on the scale really began to escalate. “At that point, I was like, ‘This is a free-eating frenzy and I don’t have to feel guilty about it!’” Fields says of her pregnancy. By the time she graduated from high school, the 5’3” mom weighed around 250 pounds.

Taking Baby Steps with Daily Burn’s True Beginner

After the birth of her daughter, Fields tried Weight Watchers, and joined a gym, but didn’t see any success. “At that point, I didn’t realize that eating and exercise went hand in hand,” Fields says. “I thought that if I worked out I could eat whatever I wanted. But that’s not reality.”

Finally, after seeing pictures of herself on a cruise in March 2014, when she weighed 280 pounds, Fields felt inspired to make a change. Recalling a Daily Burn commercial she’d seen on her Roku, she figured signing up for a membership would be a good place to start.

RELATED: My Wedding Photos Were My Weight Loss Wake Up Call

New to fitness, Fields signed up for Daily Burn’s True Beginner program. And that first workout wasn’t easy. “I remember I was so sore the next day I was like, ‘How am I going to do this?’ And then I just kept coming back,” Fields says. She lost a few pounds during her first few weeks, but realized she’d have to fix her eating habits if she wanted to see serious results on the scale.

Overcoming a Lifetime of Poor Eating

“My mental and emotional state has changed so much...As I progressed, I was happier and had a pep in my step.”

“Oh boy.” That’s how Fields describes the diet that led her to pack on pounds throughout her early 20s. Her favorite breakfast: Cinnamon Toast Crunch cereal topped with chocolate milk, followed by a Caramel Mocha Coffee from McDonald’s on the way to work. After breakfast, she’d snack on cookies before eating pasta for lunch, she recalls. Then, she’d continue to graze between meals until going home for a dinner of mashed potatoes, stuffing and chicken. “If you let me have a little bit of cake, I’m going to eat the whole thing,’” she says.

RELATED: Daily Burn True Beginner: Starting Over with Fitness

Knowing that portion control was not her strong point, Fields decided to adopt a low-carb diet that allowed her to eat unlimited portions of protein, cheese and vegetables. “At first it was a frenzy, I’d eat whatever eggs, meat, cheese and protein that I wanted,” she says. “But eventually I started watching calories a bit. I noticed if I ate too many calories, even if it wasn’t carbs, I wouldn’t lose.”

Fields continued to work her way through True Beginner and moved on to Cardio Sculpt, committing to 7:30 a.m. workouts nearly every day. “[Cardio Sculpt] workouts were harder. There were times I thought I’d never be able to do it, and I did have to modify a little, but I didn’t quit in the middle of a video. I was very determined,” she says. Her hard work started to pay off and by the end of June, she’d lost about 20 pounds.

RELATED: How This Man Lost 100 Pounds, One Small Change at a Time

Learning How to Stay Accountable

With more than 100 pounds total to lose, Fields knew her weight loss mission would be a long haul. The hardest part: “Nobody joined me on this journey,” she says. That meant cooking two meals every night for her family of six: one for her husband and children, and a low-carb, portion-controlled version for herself. Her accountability partner was her food journal, which she started right after she decided to change her eating habits. When she wasn’t able to write down the foods she consumed, she’d take a picture of it. “That was very revealing,” she says. “You can say ‘I had a cup of macaroni and cheese,’ but, well, did you really have a cup or was it way more than that?”

RELATED: How Eating Clean Helped This Mom Lose More Than 30 Pounds

After Cardio Sculpt, Fields tackled Inferno and Black Fire, while also adding running to her routine. As the number on the scale continued to drop, muscles began to emerge thanks to the nine-pound and 15-pound weights she’d been training with. “I didn’t even know those muscles were under there,” Fields says. “People ask if I body-build or bench and I’m like, ‘No I’ve never benched anything!’ These muscles seriously came from Inferno and Black Fire.”

In May 2015, one year after she began her new fitness and nutrition regimen, Fields weighed in at a toned 150 — having lost a total of 130 pounds. “My mental and emotional state has changed so much. I was always angry. Little dumb things would make me mad. I was tired, I was blah,” Fields says. “But as I progressed, I was happier and had a pep in my step.”

RELATED: 19 Reasons to Work Out Beyond the Perfect Body

Now an avid runner, Fields completed her first half-marathon on September 13, 2015. And not only did she finish, but she placed first in her age group, making her the seventh female finisher overall. Someday, she hopes to run the famed Boston Marathon.

Slowly but surely, her family has also come around to her healthier habits. Her daughter completed a 5K race the same day she ran her half-marathon. “And we have salad with dinner every night,” Fields says.

While her journey was tough, she says showing up was half the battle. “Modify as you need to and just keep coming back,” she says. “Because if you just show up, that’s a step — and I don’t know anybody who can sit and watch a video and not do what they’re doing.”

To learn more about Daily Burn or to try a free 30-day trial yourself, click here.

Note to reader: The content in this article relates to the core service offered by Daily Burn. In the interest of editorial disclosure and integrity, the reader should know that this site is owned and operated by Daily Burn. Daily Burn users who worked out for 30 minutes or more at least five times a week for 60 to 90 days reported an average weight loss of about one pound per week. For those seeking to lose weight, keep in mind that extreme weight loss can be harmful to your health if done improperly or too suddenly. Always talk to your doctor before beginning any exercise or weight loss program.

The post How I Lost 130 Pounds the Healthy Way appeared first on Life by DailyBurn.

Avery Mason has always been a big guy. But the former college basketball player, who stands at 6’4”, found himself struggling with his weight once his days on the court were over. “Basketball had been life then I stopped…and I started letting myself go. I lost a lot of confidence that I had,” Mason, now 35, says. “I wasn’t comfortable with who I was, so I thought, ‘Well I’m going downhill, might as well keep going.”

Though he dabbled in mixed martial arts (MMA), Mason struggled to stay active and motivated over the years — weighing in at 289 pounds at his heaviest. “I just got really lazy,” he says. “And I had some self-esteem issues as a result of the weight.”

Then, in August 2015, he was given the opportunity to try Daily Burn 365. The timing was good: His wife was pregnant with their first child. “I have a kid on the way who’s going to want to play, run around, and I’m going to have to chase him. So I thought, ‘I have to do something about this.’”

RELATED: DailyBurn 365: New Workouts, 7 Days a Week

Taking It One Day at a Time

The first day of filming Daily Burn 365, a live 30-minute daily workout, wasn’t easy. Mason, who weighed around 260 pounds on Day 1, recalls barely being able to make it up the three flights of stairs to the studio. During that workout, he struggled to keep up with the beginner-friendly moves, and needed to stop often to rest.

Yet, despite his rough start, Mason stuck with it, showing up to the studio with his fellow classmates day after day. Plus, he started working with Daily Burn Fitness/Nutrition Coach Stephanie Troxell, RD. “You can work out all you want but if you don’t eat right it’s a waste,” Mason says. The actor, comedian and DJ says he used to eat large meals after working late nights and, “I used to wake up and eat a bacon, egg and cheese on a roll because it was easy.” Now, if he needs to eat at night, he makes sure he’s choosing healthier foods. “I realize if you take five minutes to make oatmeal [for breakfast], that will keep me full, too.” He started to avoid drinking soda and sugary juices, replacing those with water instead.

RELATED: I’m Exercising More — So Why Am I Gaining Weight?

@dailyburn thanks a lot. #firstworldproblems #wintercleaning #IllJustWearABarrelWithSuspenders

A video posted by Big Kev Comedy (@bigkevcomedy) on Nov 4, 2015 at 11:46am PST

Seeing a Difference, Head to Toe

Two months into Daily Burn 365, Mason is no longer that man who struggled to make it up three flights of stairs. “I took those stairs [at the studio] two at a time and wasn’t out of breath,” he says. Plus, shopping for clothes has gotten a lot more enjoyable, too. “When I started the program I was a 42” or 42.5” waist, and at this point currently, I’m actually a size 40 waist,” Mason says. “I’ve gotten stronger, I feel more confident and I have a lot more energy.”

The differences aren’t just apparent in how many burpees he can do now, either. “I noticed now when I sit down or bend down I don’t make that noise — that urgh! — anymore,” he laughs. With his wife expecting their baby on March 13, he’s been able to help out around the house more, too.

RELATED: How Eating Clean Helped This Mom Lose More Than 30 Pounds

Showing Up Is Half the Battle

“The hardest step to take is the first one,” Mason admits. But the Daily Burn 365 community has been a huge factor in getting him motivated to show up every day. “Everybody there is so awesome and cool and everyone is starting out at the same level,” he says. “Nobody is Mr. Olympian or Mrs. Olympian and everyone is just trying to get healthier and get in shape.”

Now that he’s on the path to getting fit, Mason has big goals in mind (like running a marathon one day!). But in the meantime, he’ll keep working on his diet and fitness, one day at a time. “If you try to do it three times per week that’s awesome because it’s one step closer to putting years on your life or fitting into those clothes that you can’t fit into and taking care of yourself.”

Want access to new workouts every day? Click here to try Daily Burn 365 free for 30 days.  

Note to reader: The content in this article relates to the core service offered by Daily Burn. In the interest of editorial disclosure and integrity, the reader should know that this site is owned and operated by Daily Burn. Daily Burn users who worked out for 30 minutes or more at least five times a week for 60 to 90 days reported an average weight loss of about one pound per week. For those seeking to lose weight, keep in mind that extreme weight loss can be harmful to your health if done improperly or too suddenly. Always talk to your doctor before beginning any exercise or weight loss program.

The post How Daily Burn 365 Is Helping Me Get Fit for Fatherhood appeared first on Life by DailyBurn.

With Thanksgiving around the corner, we’ve got a bit of a one-track mind: All things food. (Because yes, Thanksgiving is about family too, but all that stuffing, all those sides!) If you’re looking to combat that inevitable feeling of too-tight pants after sitting down for the OG of OG feasts, feast your eyes on our total-body T.U.R.K.EY. workout.

RELATED: The 30 Best Turkey Trots in the USA (Sign Up Now!)

The six-move circuit, created by Daily Burn 365 trainer Erika Shannon, will help you break a sweat in a flash. By interspersing killer toning moves with energizing cardio bursts, you’ll get a full-body burn in minutes flat. Do each move for one minute, alternating sides after 30 seconds during both the T-Tilt and Rear Lunge Rotations. Maintain proper form during the cardio moves — Uppercuts and Kickboxing — and make sure to keep your core tight during the Elbow-to-Knees.

RELATED: This Is How Much Exercise It Takes to Burn Off Thanksgiving Dinner

Feeling extra stoked about the Thanksgiving spread — or just ready to take it up a notch? Repeat the circuit twice, or three times if you really wanna get after it. (But make sure you know your limits!) By the time Turkey Day rolls around, you’ll know the routine by heart — so get your whole family to join in on the fun. Plus, then there’s the whole leftovers thing…

Want more no-equipment exercises like these? Head to DailyBurn.com/365 to get new live workouts, daily.

The post Burn Before Bird: The Pre-Thanksgiving T.U.R.K.E.Y. Workout appeared first on Life by DailyBurn.

[caption id="attachment_45747" align="alignnone" width="620"] Photo: Pond5[/caption]

Let’s get one thing straight: This workout has nothing to do with getting ‘thigh gap’ or ‘skinny thighs.’ Because if you want a body that’s strong enough to support you through challenging workouts, awesome runs and plain old everyday challenges like climbing stairs, you want strong, toned thighs — not scrawny ones.

RELATED: Burn Fat, Build Muscle: 3 Killer Circuit Training Workouts

“It's important to strengthen the whole thigh, and these moves target front, back, inner, and outer thighs, because all of these muscles are working together to support the knees,” says Daily Burn 365 trainer Cheri Paige Fogleman. “Doing squats are great, but the proof is in the pudding when we can feel strong and supported while walking up and down stairs or crouching down to pet a dog.”

This workout from Fogleman is simple enough to do anywhere — and you can even squeeze it in before or after your regular routine. Complete 15 reps of each exercise, running through the entire routine three times. We promise you’ll feel the burn!

RELATED: The Game-Changing Way to Work Out with a Towel

Your New Favorite Outer and Inner Thigh Workout

1. Basic Bridge
How to: Lie flat on the ground, hands by your side. Engage your glutes and thighs to lift your hips off the ground (a). Squeeze your glutes at the top and return to starting position (b).

RELATED: The 5-Minute Back Workout You Can Do Without Weights

2. Side Lunge
How to: Stand upright, feet hip-width apart. Step out to the side with you your right leg, toes pointed forward, coming into a lunge. Make sure your knee stays behind your toes (a). Engage your glutes and inner and outer thighs to return to standing (b).

RELATED: 5 Better Ways to Sculpt a Stronger Butt

3. Plie to Lunge
How to: Complete a plié squat, with your toes pointing outwards to 45 degrees. At the bottom of your plié, shift your weight onto your right foot, bend your right knee and move into a lunge, lowering until your left knee almost touches the ground (a). Return to a plié squat and repeat on opposite side (b).

Want more no-equipment toning moves? Head to dailyburn.com/365 to get new, live workout, daily.

The post Tone Your Thighs: 3 Moves for Awesome Legs appeared first on Life by DailyBurn.

Note to reader: Our Thanksgiving workout is no longer available, but you can get access to new, live Daily Burn 365 workouts daily at dailyburn.com/365 — free for 30 days!

Does fitness get put on the backburner this time of year? We feel you. With Thanksgiving travel, holiday parties and big, year-end deadlines looming, time is at a real premium. Our to-do lists are getting longer and there are only so many hours in a day!

RELATED: Daily Burn 365: New Workouts, 7 Days a Week

But we’re going to let you in on a little secret: Sneaking in a workout is probably more doable than you think. And this year, we're going to make it even easier for you to do a little huffing before the Thanksgiving stuffing. In the spirit of giving, we’re inviting everyone to join the Daily Burn 365 movement with a FREE 30-minute workout. (Yes, the same ones we deliver to our awesome DB365 subscribers daily!)

In this exclusive workout above, you’ll get access to not one but seven of the Daily Burn trainers — all teaming up for one epic, full-body blast.

On the road, with no gym or equipment handy? Even better. This bodyweight-only circuit workout features moves that you and the whole family can do — no fancy gear or complicated choreography required. So call mom, cousins, gramps — and don’t forget the kids: There’s something for everyone (and every fitness level!) with this energizing mix of mobility, strength and cardio.

Sign me up for my free 30-day Daily Burn 365 trial!

Daily Burn 365: Meet the Family

First time busting a move with our DB365 trainers? Here’s a little more on these masters of sweat. Their strengths and styles may vary, but they share one thing in common: The passion to help you reach your goals — no matter what it takes.

Gregg: The mobility guru. Prepare to feel more loose, limber and lighter on your feet when you're working it with this brain-meets-brawn all-star.
Prince: The strength specialist. Leg work must be his middle name. Your quads and glutes will feel the burn under the watch of his muscled majesty.
Cheri: The creative genius. Expect your muscles — and your brain — to ignite when this cardio queen’s in charge.
Erika: The motivational mama. Her signature kickboxing moves will kick things up a notch, served up with a side of inspiration.
Dara: The beauty...who’s a beast. Don’t let that smile trick you — this trainer's got some sneaky strength and cardio moves up her sleeves. (And seriously, those arms…)
Krystal: The eternal optimist. Have a case of the workout blahs? This seasoned pro will help you move your body — and adjust your mindset — in fresh new ways.
Becca: The energizer bunny. We’ll have what she’s having. Grace, strength and smiles are just a few of the things she delivers to keep your body happy and balanced.

The bottom line: This crew has you covered — today and every day, 365 days a year.

Want more great workouts like the one above? Head to dailyburn.com/thanksgiving for new, live workouts daily. Sign up now and get your first 30 days FREE!

The post Your Free, 30-Minute Workout: The Full-Body Thanksgiving Blast appeared first on Life by DailyBurn.

[caption id="attachment_45944" align="alignnone" width="620"] Photo: Daily Burn 365[/caption]

These moves come to you from Daily Burn 365 trainers Cheri Paige Fogleman, Becca Pace, Prince Brathwaite and Krystal Dwyer. To catch their complete workouts head to DailyBurn.com/365.

Love to hate cardio? You don’t need to hop on a treadmill for hours just to reap the benefits of cardiovascular training. You can improve your endurance, rev your heart rate and burn calories without a single piece of gym equipment.

In fact, you don’t even need to head to the gym at all! The five moves below from Daily Burn 365 trainers will help you work up a sweat, and all you need to get started is your body. (Say bye-bye to those excuses!)

RELATED: 5 ‘No Excuses’ Tricks to Stick to Your Workouts

5 Quick Cardio Exercises That Don’t Involve Running 

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1. Star Jump
How to: Start standing with your feet together and your knees slightly bent. Your arms should be bent up in front of your chest, like you’re carrying firewood (a). Next, step your legs out quickly, one leg at a time and shoot your arms out diagonally so you create a star shape with your body (b). Quickly hop your feet back together and bring your arms back into the starting position (c). Repeat for 60 seconds.

RELATED: Daily Burn 365: New Workouts, 7 Days a Week

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2. Fast Feet Touchdown
How to: Stand with your feet a little wider than hip-width apart. Bend your knees and turn out your feet slightly. Loosely hold your arms bent in front of your chest (a). Balance your weight on the balls of your feet. Keep your upper body relatively stable and focus on moving your feet as fast as you can (b). Once you step five times on each foot, quickly bend down, touch the ground, and then rise back up and continue hot-stepping from foot to foot (c). Repeat for 60 seconds.

RELATED: 5 Standing Ab Moves for People Who Hate Crunches

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3. Single-Leg Skip
How to: Stand with the right leg behind you in a shallow lunge position. As if you’re about to run a sprint, bend your arms and bring the right arm in front of you, left arm behind you (a). Push off your back foot and perform a skip on your left leg, bringing your right leg up and driving up with your left arm (b). Land softly on our left leg and bring your right leg back to the starting “sprint” position (c). Perform 10 reps on this side, and 10 on the left.

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4. Overhead Chop
How to: Start facing forwards with your arms extended straight overhead (a). Lift your left leg up straight out in front of you while bringing your arms down like a karate chop. (Engage your abdominals as you chop!) Your leg should be in between your arms (b). Bring your leg back down to the floor while raising your arms back overhead (c). Alternate legs for 15 reps on each side.

RELATED: Is It Better to Do Cardio or Strength Training First?

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5. Plank Jack
How to: Begin in a plank position with your hands on the floor, shoulders above your hands and toes tucked under you. Your core should be engaged and your body should be in a straight line from head to toe (a). Bend your knees slightly and quickly jump your feet out to the side, like you’re doing a jumping jack, but with your palms glued to the floor (b). Then, quickly jump your feet back together (c). Repeat for 60 seconds.

Can’t get enough of these moves? Head to DailyBurn.com/365 for new, live workouts daily. 

Originally posted October 1, 2015. Updated November 27, 2015. 

The post 5 Calorie-Blasting Cardio Exercises (No Treadmill Required!) appeared first on Life by DailyBurn.