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Articles on this Page
- 01/24/17--04:15: _3 Sculpting Ab Exer...
- 01/25/17--04:15: _What You Need to Kn...
- 01/30/17--04:15: _3 Plyometric Planks...
- 02/02/17--04:15: _Hate Squats? 7 Glut...
- 02/04/17--06:15: _The Daily Burn Doze...
- 02/08/17--04:15: _The 10 Most Iconic ...
- 02/14/17--04:15: _5 Heart-Pumping Par...
- 02/15/17--04:15: _Get Spartan Strong ...
- 02/18/17--04:30: _4 Lower Body Exerci...
- 03/20/17--04:15: _Barre Harmony: Tota...
- 03/22/17--08:15: _9 Ways to Find Work...
- 04/03/17--04:15: _5 Butt-Sculpting Ex...
- 04/11/17--04:15: _Barre Basics: A Beg...
- 04/17/17--04:15: _6 Barre Exercises f...
- 05/01/17--04:15: _8-Minute Tabata Wor...
- 05/09/17--04:15: _Blast Calories, Bui...
- 05/30/17--04:15: _6 Plyometric Exerci...
- 06/02/17--04:15: _Dumbbell Workout: 5...
- 06/06/17--04:15: _10-Minute Workouts ...
- 06/13/17--04:15: _Got 10 Minutes? You...
- 01/24/17--04:15: 3 Sculpting Ab Exercises You Can Do With a Towel
- 01/25/17--04:15: What You Need to Know Before Your First Spartan Race
- 01/30/17--04:15: 3 Plyometric Planks You Need to Try ASAP
- 02/02/17--04:15: Hate Squats? 7 Glute Exercises for an Instant Butt Lift
- 02/04/17--06:15: The Daily Burn Dozen Total-Body Workout
- 02/08/17--04:15: The 10 Most Iconic Spartan Races in the U.S.
- 02/14/17--04:15: 5 Heart-Pumping Partner Exercises for Valentine’s Day
- 02/15/17--04:15: Get Spartan Strong With This Functional Training Move
- 02/18/17--04:30: 4 Lower Body Exercises You Can Do in Front of Your TV
- 03/20/17--04:15: Barre Harmony: Total-Body Barre Workout You Can Do at Home
- 03/22/17--08:15: 9 Ways to Find Workout Motivation (Every Damn Day)
- 04/03/17--04:15: 5 Butt-Sculpting Exercises from Barre Harmony
- 04/11/17--04:15: Barre Basics: A Beginner’s Guide to Barre Workouts
- 04/17/17--04:15: 6 Barre Exercises for a Strong, Sculpted Core
- 05/01/17--04:15: 8-Minute Tabata Workout You Can Do Anywhere
- 05/09/17--04:15: Blast Calories, Build Muscle with Daily Burn’s Power Cardio
- 05/30/17--04:15: 6 Plyometric Exercises for a No-Running Cardio Workout
- 06/02/17--04:15: Dumbbell Workout: 5 Moves, 1 Full-Body Burn
- 06/06/17--04:15: 10-Minute Workouts to Get Fit Fast with DB10
- 06/13/17--04:15: Got 10 Minutes? Your 3-Move Kettlebell Workout
[caption id="attachment_55563" align="alignnone" width="620"] Photo: Ryan Kelly / Daily Burn 365[/caption]
Planks, Russian twists and crunches are mega core burners, but you can take them to the next level with the ultimate workout equipment hack: a towel. By now, you might have seen different towel workouts, where you pull it tight at both ends to create resistance. But these ab burners kick things up a notch by using a towel to create less stability, challenging your core to work harder. Sure, static planks will fire up your abdominal muscles, but add a knee tuck with a towel underneath your toes, and you’ve got a serious tummy toner.
Meaghan Murphy, CPT, Good Housekeeping executive editor, stopped by the set of Daily Burn 365 to show us how to glide and twist to a tighter midsection with some of her favorite ab-toning towel moves. Ready? Do eight reps for each of the moves below, rest for 60 seconds and repeat for three rounds.
3 Ab Exercises You Can Do With a Towel
1. Plank with Sliding Knee Tuck
The key to this move is to keep your upper body and core steady as you drive your knees toward your elbows. Be sure to stack your shoulders above your hands and tuck your chin so your head and neck are aligned with the rest of your body. If you need a modification, try placing your hands on an incline, like a box or bench.
2. DIY “Ab Roller”
It’s a common mistake to initiate this movement with your arms. But to make the most out of this ab exercise, engage the muscles in your core to glide the towel underneath your hands forward. As your arms gradually extend, keep your upper body and hips lifted and avoid rounding your back as you bring your hands back to tabletop position. This will help you work your lower ab muscles and create definition in those hard-to-target areas.
3. Seated Torso Twist
If you’re not a fan of bicycle crunches, your obliques get serious TLC with this version of the Russian twist. Remember to keep your spine long and abs engaged as you hold tightly to both ends of the towel and twist from side to side.
Want more no-equipment ab exercises like these? Head to DailyBurn.com/365 to get new live workouts, daily.
[caption id="attachment_55547" align="alignnone" width="620"] Photo: Ryan Kelly / Daily Burn Spartan[/caption]
You signed up for your first Spartan Race and now you’re ready to turn up the volume on training. But in addition to preparing your body for the challenge ahead, it’s helpful to know a little more about race day.
Lesson one: Expect the unexpected, as courses very from location to location and even from day to day, says Kevin Donoghue, a Spartan elite athlete, Spartan SGX coach and head trainer for the Daily Burn Spartan program. “That’s the beauty of the sport. There’s just always something that’s new that surprises you, that’s different from the last time you did it,” he says.
But not to worry — you can still study up to quell those first-timer fears. And we tapped a few Spartan athletes, Donoghue included, to get all the insider info. Follow their advice on what every Spartan Race newbie needs to know to crush the course.
TRY IT NOW: Daily Burn Spartan Training Program
8 Expert Tips for Acing Your First Spartan Race
1. Fuel properly.
As with any race, you’ll want to figure out your nutritional needs during training. Try different pre-workout foods to see how your body reacts and figure out what fuel, like gummies, blocks or gels, you like for longer distances. Jacqueline Sabas, a Spartan Elite athlete who you’ll see in the Daily Burn Spartan program, likes having oatmeal with a banana or a whole grain bagel with sunflower butter at least an hour before the race. She also packs some gels for the course. “For the longer races…it’s important to replenish calories every 45 minutes,” she says. “So I think about how many hours I’ll be out there, and bring that amount of gels with me.”
RELATED: Should You Eat Before a Workout?
2. Dress for success.
Considering the mud and water on most courses, you’ll want to wear some durable gear. Katie Huber, who completed her first Spartan race in 2014 and is now ranked fourth female in the U.S. for Spartan Elite, suggests wearing dry-fit, moisture-wicking clothes. Skip the cotton, so wet gear doesn’t drag you down. Both Huber and Sabas also wear compression calf sleeves and/or shorts and recommend investing in a pair of lightweight, waterproof trail sneakers, like the Reebok All-Terrain Running Shoe. A sturdy sole will keep you from slipping, Sabas say. (You can leave gloves, elbow and knee pads at home, though.) Another must-have for longer races: a hydration pack so you can drink up on the go.
3. Pace yourself.
The energy at the Spartan starting line will probably pump you way up, making you want to dash out of the gate. Not so fast! Just like in 10K or half-marathon, you should begin a Spartan Race on the slower side. “A common mistake people make…they start sprinting as fast as they can and 400 meters later, they’re completely gassed,” Donoghue says. “Then you’re just fighting fatigue from the beginning.” Find you groove and conserve your energy so you can make it to the end feeling strong.
[caption id="attachment_55548" align="alignnone" width="620"] Photo: Ryan Kelly / Daily Burn Spartan[/caption]
4. Watch other racers.
If you come up on an obstacle you’re not sure how to approach, take a minute to observe how other racers tackle it, Donoghue suggests. Then, walk around the obstacle to check out different ways to get up and down, and to spot footing and grip placement. “Look for anything that will supply you with as much information as possible to make a safe and effective attempt,” Donoghue says. Feel free to ask your fellow athletes for help, too. “Obstacle course racing is a culture of camaraderie. And teaming up at obstacles is a great way to meet new pals.”
Remember, there’s a learning curve to perfecting obstacles, too, Huber says. Don’t feel discouraged if you don’t get it on the first try. You just might have to sign up for another race to give it a second shot. And doing the Daily Burn Spartan program to amp up your strength, cardio and overall fitness will help you nail it the next time.
5. Don’t be afraid to opt out.
Giving the race 100 percent of your effort will definitely make you feel like a champ when you cross that finish line, but that doesn’t mean you have to put your safety at risk to get there. “Be honest with your physical abilities,” says Donoghue. “If there’s something that’s so far over your head — as much as you want to complete the race the way it was designed to do — self-preservation is most important.” For a first-timer, maybe that’s a particularly tricky rigging obstacle, or the rope climb. If you opt out, those burpees will only make you stronger!
START NOW: Daily Burn Spartan Training Program
6. Embrace burpees.
Speaking of burpees, the exercise everyone loves to hate… You’ll probably do your fair share throughout that initial race. (You have to do 30 as a penalty for missing an obstacle.) Donoghue suggests taking them slow. “Doing them too fast could completely sabotage the rest of your race,” he says. Take it easy enough that you can hold a convo. Or do five all out, then take a few deep breaths before going back for more, and keep repeating those work and rest intervals.
7. Get ready to climb.
You know you’ll have to tackle tough obstacles on the course, but a challenge you might not expect: Super steep terrain. “Going into my first race, I wish I could have prepared more for all the climbing,” Huber says. “I never realized how hard it was to run (or fast hike!) up ski slopes.” If you trained for the race, you’ll definitely be prepared physically, so don’t let yourself get discouraged if there’s more tough inclines than expected. “Believe in yourself and you will finish,” Huber says. And keep in mind: There’s no shame in walking those near-vertical legs of the course.
8. Enjoy the finish line.
Probably the most crucial thing to remember on race day: Just how good it will feel to cross that finish line. “Make sure you work hard enough and take enough risks to learn something new about yourself,” says Donoghue. It’s that feeling of accomplishment that made Huber keep going back for more after race number one. “You push yourself to limits you didn’t know you had, and that motivates you to be a stronger version of yourself,” she says. When you earn your hardware, take time to revel in the achievement of officially becoming Spartan strong. After all, it is pretty badass.
Signed up for a Spartan Race, but don’t know how to train? Try our Daily Burn Spartan Training Program, for a six-week plan that’ll get you to the finish.
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.
The post What You Need to Know Before Your First Spartan Race appeared first on Life by Daily Burn.
[caption id="attachment_55640" align="alignnone" width="620"] Photo: Ryan Kelly / Daily Burn 365[/caption]
Imagine exercises that fire up your ab muscles, while simultaneously banking a killer calorie burn. We’re talking moves that work your core from every angle — hitting your transverse abdominals (which wrap horizontally around your midsection and provide stability), obliques (muscles that engage for side bending) and the rectus abdominis (which provide a six-pack look). Well, that’s exactly the winning workout we have for you.
For these three plyometric planks, we take your standard static hold and add some “pow.” That means explosive movements designed to improve muscular power, so they check off those cardio and core boxes, too. If you’re thinking you’ve hit the fitness jackpot right about now...you have!
3 Plyometric Planks for a Cardio Core Workout
Get ready to get super fit. Perform these three bodyweight-only moves for 30 seconds each, with a 10 second rest in between. (Take more time if you need it.) Remember to keep a flat back and neutral pelvis — no dropping or raising your hips — throughout each exercise. Push yourself to complete the circuit for as many rounds as you can handle. If you need a modification for any of these moves, you can always step instead of jump. Your kicked up cardio and strong core await.
[caption id="attachment_55641" align="alignnone" width="620"] GIF: Daily Burn 365[/caption]
1. Plank Ladder
Daily Burn 365 trainer Dara Theodore shows how a simple forward hop can turn up the burn on a standard plank. Try not to pike your hips too much as you bring your feet forward.
How to: Start in a high plank position, wrists under shoulders and body in a straight diagonal line from shoulders to ankles. Your feet should be hip-width apart (a). Hop both feet about six inches toward your arms (b). Hop both feet another six inches toward your arms (c). Jump your feet all the way back to the starting position (d). Repeat.
[caption id="attachment_55642" align="alignnone" width="620"] GIF: Daily Burn 365[/caption]
2. Plank Jacks to Tuck Jump
Prince Brathwaite may make this move look easy, but don’t let this Daily Burn 365 trainer fool you. You’ll jack it out in a plank before finishing with a powerful leap into the air. Think about pulling your knees toward your chest in the tuck (it’ll scorch your core even more!), instead of going for height.
How to: Start in a high plank position, wrists under shoulders, body in a straight diagonal line from shoulders to ankles and feet hip-width apart (a). Jump your feet wider than your hips and then back to the starting position (b). Repeat that motion another time (c). Next, jump your feet up to your hands (d). Then quickly jump straight up to bring your knees toward your chest for a tuck jump (e). Place your hands back down and jump your feet back to a high plank (f). Repeat from the top.
[caption id="attachment_55643" align="alignnone" width="620"] GIF: Daily Burn 365[/caption]
3. Diagonal Squat Thrust
Bonus points for this move from Theodore, which works your booty, too. Make sure to hit a solid plank each time you jump your feet back.
How to: Start standing with feet hip-width apart (a). Place your hands diagonally on the floor, right hand slightly in front of the left (b). Jump both feet back on a right diagonal to hit a high plank with shoulders over wrists (c). Jump your feet back to your hands, landing in a squat with hips squared to the front (d). Squeeze your glutes to stand (e). Place your hands diagonally on the floor, this time with your left hand slightly in front (f). Jump both feet back on left diagonally to hit a high plank position (g). Jump back up to the forward-facing squat position and continue alternating (h).
For more exercises that rev up your heart rate and work your abs, try Daily Burn 365. You’ll get a new workout every day, free for 30 days!
[caption id="attachment_55729" align="alignnone" width="620"] Photo: Ryan Kelly / Daily Burn 365[/caption]
If you’re not a fan of squats, or due to knee issues, don’t feel comfortable dropping low, there’s still hope for your derriere. The revered functional movement is great for building strength, improving mobility and sculpting a curved physique, but it’s not the only exercise that can do the trick.
Single-leg lifts, lateral lunges and donkey kicks are just a few glute exercises that can help get your booty in gear without getting low. But don’t be fooled, these seven moves, demonstrated by Daily Burn 365 trainers, will still whip your rear into shape. While they don’t require explosive movements like some squat variations, the high reps, pulses and balance moves are guaranteed to make it burn.
7 Glute Exercises to Tone Your Booty
[caption id="attachment_55722" align="alignnone" width="620"] Photo: Ryan Kelly / Daily Burn 365[/caption]
1. Dirty Dog
This barre-inspired move, also known as the fire hydrant, will give your glutes, outer thighs and core some serious sculpting action. Just remember to keep your hips square and lifted to get the most out of this exercise. The bent-knee hip extension will give your core and obliques some TLC, too.
How to: Get into tabletop position with your knees directly under your hips and hands under your shoulders (a). Keeping both knees bent, lift your right leg until your right thigh is parallel to the floor (b). Then, extend your right leg straight, with your right foot flexed (c). Bring the right leg back down to the ground, knee bent (d). Repeat for 10 reps, then switch sides.
[caption id="attachment_55723" align="alignnone" width="620"] Photo: Ryan Kelly / Daily Burn 365[/caption]
2. Donkey Kicks
Another highly targeted move, donkey kicks are a great way to fire up the gluteus maximus (the meatiest muscle in your backside, responsible for movement in the hip and thigh). As you kick into gear, make sure to tighten your lower ab muscles and avoid sagging your hips on one side.
How to: Get into tabletop position, keeping your knees directly under your hips, hands under your shoulders and toes tucked (a). Keeping your right knee bent foot flexed and core engaged, press your right foot up towards the ceiling, squeezing your glutes as you reach higher. At the top position, your right thigh and foot should be parallel to the floor (b). Lower your right knee back down to the starting position (c). Do 10 reps, then move on to the left.
[caption id="attachment_55724" align="alignnone" width="620"] Photo: Ryan Kelly / Daily Burn 365[/caption]
3. Glute Bridge
Glute bridges are the perfect booty-shaping exercise because they target all three muscles that make up your butt: gluteus maximus, medius and minimus. They also help stretch your hamstrings and relieve tightness. The key with this exercise is to reach full extension, while keeping your shoulders grounded.
How to: Lay on your back with your knees bent and feet flat on the floor a few inches away from your butt (a). Arms at your sides, or raised out in front of you (palms together), press up into a bridge, lifting your hips and butt off the ground. Keep your shoulders grounded, hips square and body in a straight line from your neck to your knees (b). Hold the bridge for two breaths before you bring your hips and butt back down to the ground (c). Do 10 reps.
[caption id="attachment_55725" align="alignnone" width="620"] Photo: Ryan Kelly / Daily Burn 365[/caption]
4. The Clam
Mobility masters love this move because it addresses hip rotation and glute strength in one fell swoop. Not only will you work out the kinks from sitting all day, in just a few reps, you’ll start to feel the burn in those glutes and thighs.
How to: Lay on your left side with knees bent, and press up on your left forearm, into a modified side plank (a). Square your hips and place your right hand at your waist. Your body should form a diagonal line from the top of your head to the ground (b). Engaging your abs, glutes and thighs, rotate your top leg open (knee bent), so your legs form a diamond (c). Then, close the clamshell returning to the starting position (d). Repeat for 10 reps per side.
RELATED: 5 Power Lunges for Killer Glutes
[caption id="attachment_55726" align="alignnone" width="620"] Photo: Ryan Kelly / Daily Burn 365[/caption]
5. Lateral Lunge
Lateral lunges will not only strengthen your glutes but also the muscles around your hip and knee joints. To get the most out of this move, you’ll want to keep your back straight and your chest lifted as you sit back into the lunge. Lateral lunges can also help improve your hip mobility and stretch out tight hamstrings.
How to: Stand with your feet hip-distance apart and hands at your sides (a). Take a big step with your right foot to the right, gently landing with the right knee bent, being careful not to let it extend past your toes (b). Sit your hips back and allow your left leg to straighten, feet planted flat on the ground (c). Reverse the lunge and return to the starting position (d). Do 10 reps per side.
[caption id="attachment_55727" align="alignnone" width="620"] Photo: Ryan Kelly / Daily Burn 365[/caption]
6. Single Leg Touchdowns
A test of balance and strength, the single-leg touch exercise improves your range of motion and helps loosen your joints. As you stand on one leg, bring awareness to your upper body to help stabilize weight throughout your body.
How to: Stand with feet hip-distance apart with your weight on your left foot, arms at your sides (a). Take your right kneed and bend it behind you, and wrap right hand around your right foot. Have a slight bend on your left knee if you need support for balance (b). Engaging your ab muscles and squeezing your glutes, hinge forward at the waist and tap the ground with your left hand (c). Lower your right leg down while lifting your torso back up to the starting position (d). Perform 10 reps on each side.
[caption id="attachment_55728" align="alignnone" width="620"] Photo: Ryan Kelly / Daily Burn 365[/caption]
7. Single-Leg Forward Reach
Last but not least, another booty balance challenge. The forward reach will help offset your weight as your leg extends behind you. The name of the game is stability and building a strong base.
How to: Stand with all your weight on your left foot (a). Keeping your left knee slightly bent, extend your right leg straight behind you with your toes hovering just above the floor (b). Then, reach your arms up and hinge forward at the waist as you lift your right leg up until it’s parallel to the floor (c). Pause and hold this position for two breaths (d). Lower your right leg to the floor as you stand upright and rest your right foot on the ground (e). Do 8-10 reps per side.
For more glute exercises that sculpt and tone your lower body, try Daily Burn 365. You’ll get a new workout every day, free for 30 days!
The post Hate Squats? 7 Glute Exercises for an Instant Butt Lift appeared first on Life by Daily Burn.
[caption id="attachment_46062" align="alignnone" width="620"] Photo: Pond5[/caption]
Meet the Daily Burn Dozen! Nope, we’re not talking about a box of donuts (sorry). We’re referring to the latest kick-butt workout from Daily Burn 365 trainer Becca Pace. If you like variety in your workouts — and hate repeating moves — this 19-minute routine will be your new go-to challenge. We’re serving up a linear workout of 12 moves, with no circuits and no breaks in between. Plus, there’s an extra ab challenge at the end to make it a full baker’s dozen! (You didn’t think we’d deprive you of that, did you?)
Don’t forget to warm up (try these awesome dynamic stretches) and cool down afterwards. And check out the challenges below so you can take this workout to the next level if you’re feeling ambitious.
[caption id="attachment_55895" align="alignnone" width="620"] Photo: Ryan Kelly / Daily Burn 365[/caption]
The Daily Burn Dozen Total-Body Workout
[caption id="attachment_55882" align="alignnone" width="620"] Photo: Ryan Kelly / Daily Burn 365[/caption]
1. Side lunge (right side)
Step out into a side lunge, keeping your weight in your heels, back straight. Push your palms together in front of your chest to create resistance in your arms. As you come out of the lunge, raise your palms over your head. Continue for 90 seconds.
[caption id="attachment_55883" align="alignnone" width="620"] Photo: Ryan Kelly / Daily Burn 365[/caption]
2. Side lunge (left side)
Repeat move on opposite leg.
[caption id="attachment_55884" align="alignnone" width="620"] Photo: Ryan Kelly / Daily Burn 365[/caption]
3. Plank to down dog
Start in plank position, knees on the ground, shoulders over wrists, back straight. Lift your hips, heels and knees to transition into down dog. Then, roll back to plank.
Challenge: Lift your knees off the ground in plank position.
[caption id="attachment_55885" align="alignnone" width="620"] Photo: Ryan Kelly / Daily Burn 365[/caption]
Lie facedown on the ground. Start by lifting your right arm and right leg off the ground and hold for 30 seconds, keeping your neck neutral and extending through your fingertips and toes. Then, lift your left arm and left leg for 30 seconds. Finally, lift your arms and legs simultaneously for 30 seconds.
[caption id="attachment_55886" align="alignnone" width="620"] Photo: Ryan Kelly / Daily Burn 365[/caption]
5. High knees
Stand in place lifting alternate knees to your chest as fast as you can.
Challenge: Fold your arms in front of your chest and rotate side-to-side as you raise your knees.
[caption id="attachment_55887" align="alignnone" width="620"] Photo: Ryan Kelly / Daily Burn 365[/caption]
6. Standing leg lifts (right leg)
Stand with your weight on your left leg, arms out to the sides for balance. Lift your right leg out to the side, about six inches off the ground. Holding your leg in the air, point your toes up to the ceiling and then down to the ground.
Challenge: Lift and lower your leg, as you point your toes up and down.
[caption id="attachment_55888" align="alignnone" width="620"] Photo: Ryan Kelly / Daily Burn 365[/caption]
7. Standing leg lifts (left leg)
Repeat move on opposite side.
[caption id="attachment_55889" align="alignnone" width="620"] Photo: Ryan Kelly / Daily Burn 365[/caption]
8. Wide push-up
Get in a modified push-up position with your knees on the ground, hands wider than your shoulders. Perform a push-up, then sit back into child’s pose, and repeat.
Challenge: Raise your knees off the ground during your push-up.
[caption id="attachment_55890" align="alignnone" width="620"] Photo: Ryan Kelly / Daily Burn 365[/caption]
9. Forearm plank
Start in a forearm plank position. Hold for 30 seconds. Then, switch to a side plank supported by your right forearm. Hold for 30 seconds. Next, switch to a side forearm plank supported by your left arm. Hold for 30 seconds. Place your bottom knee down on the ground if you’re struggling to hold the plank.
Challenge: Tap alternate feet out to the side in forearm plank, pulse your top leg up and down in side plank.
[caption id="attachment_55891" align="alignnone" width="620"] Photo: Ryan Kelly / Daily Burn 365[/caption]
10. Back lunge with twist (right leg)
Step back with your right leg, coming into a low lunge. Bring your palms together in front of your chest, creating resistance between your hands. Twist towards your left leg. Push off your back leg to come back to standing. Repeat for 90 seconds, then switch legs.
[caption id="attachment_55892" align="alignnone" width="620"] Photo: Ryan Kelly / Daily Burn 365[/caption]
11. Back lunge with twist (left leg)
Repeat move on opposite side.
[caption id="attachment_55893" align="alignnone" width="620"] Photo: Ryan Kelly / Daily Burn 365[/caption]
12. Cardio hops
Complete two big hops forward, then four small hops backward. If hopping feels uncomfortable, step forward and back instead.
Make It a Baker’s Dozen!
[caption id="attachment_55894" align="alignnone" width="620"] Photo: Ryan Kelly / Daily Burn 365[/caption]
13. Standing ab pivots
Stand with feet hip-distance apart, arms fully extended in front of you, palms touching. Twist to the right, pivoting with your left foot. Twist to the left, pivoting with the right foot.
Pro tip: With each twist, imagine you’re crushing something behind you with your hands!
Want more no-equipment exercises like these? Head to DailyBurn.com/365 to get new live workouts, daily.
Originally posted December 2015. Updated February 2017.
Running in itself can be tough. Then add mud, rope swings, trekking uphill with crates of rocks and jumping through heaps of fire and your average outing reaches Spartan Race status. At these epic obstacle runs, you’ll likely climb mountains, jog through woods and maybe even swim around a lake — all for the sake of a hard-earned medal.
You can choose among four Spartan Race distances: Sprint (three to five miles and 20 obstacles), Super (eight to 10 miles and 25 obstacles), Beast (12 to 14 miles and 30 to 35 obstacles). And for the truly gritty competitors, you’ve got the Ultra Beast (26-plus miles and 50 obstacles). If you’re feeling good after that first race, you can also try for a Trifecta, which includes finishing a Sprint, Super and Beast in the same year — with a pretty cool medal to show for it (and all the bragging rights, of course).
START TRAINING: Sign Up for Daily Burn Spartan!
No matter what distance you choose, there’s a Spartan Race waiting for you. From the majestic mountain views of Killington, Vermont to the steep inclines and declines of Lake Tahoe, California, there’s no better time to conquer new terrain. So what are you waiting for? Train like an elite Spartan athlete today, then get ready to shout “aroo!” from the mountaintops! (Races below are listed by date.)
The 10 Most Incredible Spartan Races Across the Country
[caption id="attachment_55979" align="alignnone" width="620"] Photo: Courtesy of Spartan[/caption]
Date: May 13, 2017
Race type: Sprint
OK so an urban jungle may not seem as challenging as mountainous terrain, but that doesn’t mean this race skimps on the tough stuff. The New York Mets stadium transforms into a Spartan playground, as you run up and down the bleachers, bear-crawl your way around steps, climb wooden walls, jump rope and carry heavy jugs of water. If you’re a Spartan newbie, this is the perfect race to get a taste of the obstacles. Plus, for a little extra motivation, music blasts throughout the stadium and a live stream of the course plays on video boards.
[caption id="attachment_55980" align="alignnone" width="620"] Photo: Courtesy of Spartan[/caption]
Date: June 10, 2017
Race type: Sprint
A short drive from New York City, this race takes place in Tuxedo Ridge Ski Center. Kevin Donoghue, a Spartan elite athlete, Spartan SGX coach and head trainer for the Daily Burn Spartan program, says the Tri-State Sprint is one of his favorite races because of the unexpectedly tough course — and it also happens to be in his hometown. (He tackled his very first Spartan race here, too.) “Tuxedo is a small ski mountain, but it has a lot of steep climbs and descents, both of which have super technical footing,” Donoghue says. “Much of the course consists of bounding to, from and over rocks and tree roots.” You can also expect to swing on ropes, jump over a heap of smoldering charcoal and fire, lug sandbags on wagons up slopes and then bring buckets of dirt back down. Basically, your average Saturday.
[caption id="attachment_55981" align="alignnone" width="620"] Photo: Courtesy of Spartan[/caption]
Date: July 8-9, 2017
Race type: Super and Sprint
While people probably recognize the Poconos as a go-to for skiing and snowboarding, hitting the trails for a summertime Spartan also provides that core-scorching, lower-body burn. That’s because of some serious elevation: Blue Mountain is 1,600 feet tall with a 1,082-foot vertical drop. But those inclines and declines aren’t the only things you need to prepare to conquer. Because the race is in the thick of summer, Donoghue says, “The heat can be as much of a challenge to overcome as the ruthless technical steep terrain.” Crazier yet, the course has “the most consistently soul-crushing sandbag carry,” he says. Don’t let the heat deter you, though, Donoghue says, as plenty of water-based obstacles will cool you off. Put your best foot and face forward, too. NBC Sports televises the Spartan elite men’s and women’s competition from this very event.
GET SPARTAN READY: Try Daily Burn Spartan, Free for 30 Days!
[caption id="attachment_55982" align="alignnone" width="620"] Photo: Courtesy of Spartan[/caption]
Date: July 29-30, 2017
Race type: Super and Sprint
You’ll get serious bragging rights once you complete this rugged race, set in Mount Mitchell, the highest peak of the Appalachian Mountains. Scenes from the blockbuster movie The Hunger Games even features some of the course. So may the odds be in your favor. Donoghue says the course is a great mix of mud, water, thick woods and rocky terrain. “Circulating up and down dense forests continually forces the athletes to navigate through slippery streams with unpredictable depths — and at times, unpredictable bee hives,” he says. You’ll also carry anything from sandbags to crates as you trek the clay-filled course. Keep an eye out for blackberry and blueberry shrubs, as well as wildflowers.
[caption id="attachment_55983" align="alignnone" width="620"] Photo: Courtesy of Spartan[/caption]
Date: August 26-27, 2017
Race type: Beast and Sprint
Lovers of the Pacific Crest Trail get to witness breathtaking views of the Continental Divide in this epic Spartan event. You’ll start this race at the highest point of the course, as Breckenridge is 9,600 feet above sea level. Whether you sign up to do three or 13 miles, you’ll run through single- and wide-track descents and climb steep terrain, all at high altitude. Other Spartans recommend racers wear headlamps to help guide them through the forests during this run. And while you get a free beer at the finish, we suggest celebrating your victory even more, with a delicious variety of micro brews at Breckenridge Brewery. It’s just down the street from the venue.
[caption id="attachment_55984" align="alignnone" width="620"] Photo: Courtesy of Spartan[/caption]
Date: September 9-10, 2017
Race type: Super and Sprint
The Michigan International Speedway, home to the NASCAR Sprint Cup Series, is a unique setting for this Spartan circuit. While the course is on the flatter side, it’s obstacle heavy, leaving room for more heart-pumping burpees if you happen to miss one. The entire speedway spans more than 1,400 acres, while the track itself stretches two miles with 73-foot wide turns. You’ll feel like a first-place winner as you navigate the track, tug on ropes to jump over walls, do monkey swings and carry sandbags through the challenging stations. And just imagine the glute scorcher you’ll experience running up and down the 12,000-seated stadium.
[caption id="attachment_55985" align="alignnone" width="620"] Photo: Courtesy of Spartan[/caption]
Date: September 16-17, 2017
Race type: Ultra Beast, Beast and Sprint
The birthplace of the Spartan race! We hope you’re game for surprises, because this course is known as one of the most challenging in the world thanks to steep uphill climbs (we’re talking Black Diamond ski slopes) and off-trail descents. Of course, that’s not the only thing to prepare for, Donoghue says. “The race is in the early fall, but in Vermont, that can feel like November,” he explains. “The weather can change from 75 degrees and sunny to 40 degrees with wind and rain at the drop of a hat.” As you brave the elements, you’ll crawl in dirt, carry logs and jump over five-foot walls. “If that’s not enough, you also have to swim in a lake and climb up a rope ladder to get out of it,” Donoghue warns. There’s also a series of ropes under a bridge, which forces you back into freezing water. The good news, though: You’ll nail it all with a beautiful backdrop of the Green Mountains.
[caption id="attachment_55987" align="alignnone" width="620"] Photo: Courtesy of Spartan[/caption]
Date: September 30-31, 2017
Race type: Ultra Beast and Beast
This iconic venue is home to the Spartan World Championships, so there’s plenty of competition to drive you to the finish. You start at a surface elevation of 6,224 feet and climb toward 9,900 feet. (That means you’ll want to improve your VO2 max and get those glutes and calves in gear.) While it’s not the most technical course, the long climbs and descents provide a hefty challenge, Donoghue says. Suit up for mud crawls, jumps, swims (yup, maybe a few), spear throwing and much more. Once you earn that medal — which will probably feel like Olympic gold by the end — cozy up at Squaw Valley Resort, the host of the event. Home of the 1960’s Winter Olympics, it has amazing accommodations and pretty epic scenery, Donoghue says.
TRY IT NOW: Sign Me Up for Daily Burn Spartan
[caption id="attachment_55991" align="alignnone" width="620"] Photo: Courtesy of Spartan[/caption]
Date: November 4-5, 2017
Race type: Super
You’ll reach new heights in Mountain Creek as you battle outstanding ascents. Vernon peak has a summit elevation of 1,480 feet, giving you plenty of opportunity to show your strength and stamina. Another location with unpredictable weather, it adds to the element of surprise in this race. What shouldn’t shock you on the course: pulling ropes to lift rocks, climbing wall hurdles, crawling under barbed wire and swimming in mud pits.
[caption id="attachment_55992" align="alignnone" width="620"] Photo: Courtesy of Spartan Race[/caption]
Date: December 9-10, 2017
Race type: Sprint
Just 40 miles northwest of Los Angeles, Castaic Lake State Recreation Area is SoCal’s gem for hikers and mountain bikers… and now, Spartan racers. Swinging on monkey bars, tugging ropes attached to large rocks and carrying buckets of gravel make up a few of the obstacles, while tackling 1,500 feet of elevation creates a cardio challenge. You can also expect to jump into the lake at some point during the race, as well as spot peaceful trails with stunning views of green mountainsides and calm waters. You might have already seen Castaic Lake on TV, as it’s been featured on The Amazing Race and Fear Factor.
Signed up for a Spartan Race? It's time to to train! Try Daily Burn Spartan for a six-week training plan.
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.
[caption id="attachment_56196" align="alignnone" width="620"] Photo: Ryan Kelly / Daily Burn 365[/caption]
On date night, trade chocolate and wine for a good old-fashioned sweat party. (OK, or just have save the treats for after!) These five partner exercises rely on teamwork to help you torch a few more calories than you could on your own. So grab a partner (a significant other, friend, family member, a stranger at your gym, they all count!) and take 15 minutes to crush these total-body moves. After all, what better way to spend Valentine’s Day than by showing your body some love — and encouraging your partner in crime to do the same. As they say, teamwork makes the dream work.
5 Partner Exercises for a Fun, Active Valentine’s Day
It’s time for some team bonding — and sweating. Do each of the five partner exercises below for 30 seconds each. Then switch positions or sides (depending on the move) for another 30 seconds. Take a one-minute breather if you need it after one round, then repeat the entire circuit two more times. Don’t forget to motivate your buddy through each move. It doesn’t hurt to hug it out after, either!
1. High-Low Rotation
For this exercise, you and your partner need to have each other’s backs through those highs and lows. Make sure to twist through your torso (not just your shoulders) and drop down into a low squat when you reach the bottom of the hand off. Switch to the opposite high and low after 30 seconds.
RELATED: 7 Easy Ways to Improve Your Squat
You and your partner will take turns holding each other up for this squat and push-up combo. In both moves, keep those abs tight and back straight. And when times get tough, cheer each other on so you both push through. After all, you’re in this together!
3. Side Plank Twist
Nothing like double high fiving a loved one for a little pick-me-up! Communication is key during this move, so talk your partner through the timing as you can connect hands at the top and bottom of your plank twist. Remember to keep your hips up (body in a straight diagonal line from shoulders to ankles). Also, keep your lower half steady as you rotate through your midsection.
4. Pistol Squat
Everyone needs a little extra support now and then — especially when you’re thrown off balance. So grab your partner’s hands and keep them stable as you take turns tackling this one-legged squat. Think about engaging your abs and pushing your hips back, as you continue gazing into your S.O.’s eyes.
5. Plank Jump
Trust: the foundation of a good relationship and the key to avoiding a wipe out during this exercise. One partner holds a steady forearm plank, without dropping or lifting the hips. (Pike ‘em up and you’ll make it harder for your partner to leap over you.) The other fit friend jumps laterally over the plank, with feet together, knees driving up toward the chest and exploding off those toes.
If you’re looking for more fun workouts like this, try Daily Burn 365. You get a new workout every day. And get your friend to join, too.
The post 5 Heart-Pumping Partner Exercises for Valentine’s Day appeared first on Life by Daily Burn.
[caption id="attachment_56207" align="alignnone" width="620"] Photo: Ryan Kelly / Daily Burn Spartan[/caption]
Now that you’ve signed up for a Spartan Race of a lifetime, it’s time to train! Whether you’ll be squaring off in a stadium or on rock-studded terrain, one thing you can expect is the gut-wrenching climbs. And it’s not just hoofing up ski slopes with heavy sandbags or jumping over eight-foot walls that’ll require you to grit your teeth and power through. You’ll also face the rope climb and the multi-rig (a mix of rings, ropes and bars — a far cry from your childhood monkey bars).
Spartan Strong: Functional Training Plus Grit
While you don’t need to be a pro athlete to become a Spartan finisher, you will need a solid foundation of fitness, says Kevin Donoghue, a Spartan elite athlete, Spartan SGX coach and head trainer for Daily Burn Spartan. That’s why the six-week training program focuses on total-body strength and conditioning, as well as obstacle-specific training.
You might assume that the obstacles you’ll be up against are all about building upper body strength, but they take some leg work, too. For example, Donohue says, “If you’re doing the rope climb correctly, it’s a combination of upper body and lower body strength. You need to have hip mobility and learned coordination so you can get your knees high.”
Translation: Training with a few long jogs just won’t cut it. But leave it to Donoghue to lead you through a smarter routine built around complex, functional movements that kill a few birds with one stone. Case in point: this forward lunge with dumbbell hex hold.
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Build Glute and Grip Strength: Lunge with Dumbbell Hex Hold
Want to try it yourself? Make like Donoghue and grab a set of dumbbells, gripping the ends with your fingertips to work that grip strength. Meanwhile, you’ll knock out forward lunges to build stronger glutes, hamstrings and quads. As Donoghue notes, be sure to drive off of your front toe when you lunge forward.
To get a better sense of what race day will be like, feel free to take this exercise outdoors. Doing the forward lunges on hills, or on uneven terrain, will be prime preparation for race day. Or, if you’re in a fairly flat area, you can also practice this move on a treadmill at an incline to help prepare your body for the uphill climbs and carrying obstacles. “Start by gradually raising the level of incline and increasing the time you’re on the treadmill, as well as speed,” Donoghue says.
To get the complete Daily Burn Spartan training program, head to dailyburn.com/spartan. Plus, use promo code DAILYBURN for 15% off your next Spartan Race.
The post Get Spartan Strong With This Functional Training Move appeared first on Life by Daily Burn.
[caption id="attachment_56284" align="alignleft" width="620"] Photo: Pond5[/caption]
This workout comes to you from Daily Burn trainer Justin Rubin. You can find more no-equipment moves in his True Beginner program at DailyBurn.com.
Drop it like it’s hot? How about drop it like a squat? If you usually shy away from lower body exercises in favor of above the belt training, it’s time to wise up. Whether or not weight loss is your goal, you’ll get serious pay-off by training your lower half. Your quads, hamstrings and glutes are home to some of the biggest muscles in your body, and those muscles will torch calories both during and after your workout, thanks to excess post-exercise oxygen consumption (EPOC), the process by which your body replenishes its oxygen stores.
Plus, working your lower body will pay off in about a million different ways. “Lower body strength, much like your core, is a foundation for all fitness,” says Justin Rubin, Daily Burn trainer for True Beginner. Challenging your legs and glutes will translate to better balance, strength and agility — all of which are important for day-to-day activities like racing up the stairs (without burning thighs) or even getting low on the dance floor.
Best of all, you don’t even need a pimped-out gym to get started. We asked Rubin to demonstrate four beginner-friendly moves that can be done pretty much anywhere. (Translation: No equipment required!) For a solid workout, repeat each exercise for one minute, doing as many reps as possible. Then recover for 30 seconds. Complete five rounds and you’ll start to feel the burn! If you want an extra challenge, try the optional towel modifications listed below each description to engage your upper body as well.
4 No-Equipment Lower Body Exercises
1. Reverse Lunges
Targets: Quads, hamstrings, glutes, core
How to: Begin standing with your feet hip-width apart, hands on your hips (a). Shift your weight onto your left leg and step your right leg straight behind you (b). Lower directly downwards until your front and back knees are at 90-degree angles. Hold for one second (c). Next, engage your left thigh and push off your right leg, coming back to a neutral, standing position (d). Repeat on the other side, alternating sides for a minute.
Extra credit: Hold a towel taut between your hands. When you step back for a lunge, twist your upper body in the opposite direction of your back leg. (Example: Twist to the left when you step back with your right leg.)
Targets: Glutes, quads, hamstrings
How to: Begin with your feet under your hips, legs no wider than your shoulders. Your bodyweight should be in your heels and your arms should be relaxed by your sides (a). Keeping your chest upright and your shoulder blades pulled back, bend your knees and sink down, making sure your knees do not extend beyond your toes. Your arms should extend straight in front of you. Imagine you are touching your butt to a chair (b). Now, drive through your legs and squeeze your glutes to stand back up, letting your arms come down to your sides again (c). Repeat for one minute.
Extra credit: Hold a towel taut between your hands. As you squat down, bring your arms overhead, so your face is in between your biceps. When you drive upwards to stand back up, slowly let your arms come back to your sides.
3. Side Lunges
Targets: Quads, hamstrings, glutes, core
How to: Stand with your feet hip-width apart, hands on your hips (a). Take a wide step to the left, letting your left foot point diagonally away from you and keeping your right foot planted (b). Keeping your weight in your heels and your chest lifted upwards, turn your left foot and knee out slightly as you sink down into a lunge. Make sure your knees do not come over your toes (c). Next, push off with your left leg, engaging your inner thighs and glutes, and bring the leg back to the neutral starting position (d). Repeat on the other side, alternating sides for a minute.
Extra credit: Want to engage the muscles in your arms? Hold a towel taut between your hands, with your arms extended straight upwards. When you step to one side for a lunge, bring your arms down so the towel touches your outer thigh. Bring your arms upwards as you step in.
4. Curtsy Lunges
Targets: Glutes, quads, inner thighs
How to: Stand with your feet hip-width apart, hands on your hips (a). Shift your weight to your right side and step your left leg behind your right leg so your legs are crossed. If you imagine a clock underneath you, your left toes should be at roughly 4 o’clock (b). Bend both knees, not letting them come over your toes, and sink into the lunge, keeping your chest upright (c). Engage your quads and squeeze your glutes as you drive off your left leg, standing up and bringing it back to the starting position (d). Repeat on the other side, alternating sides for one minute.
Extra credit: When standing upright, hold the towel taut in front of your chest. As you step to each side for the curtsy lunge, extend your arms and bring them down so the towel is in front of your shin. Be sure to maintain good upper body posture. Once you drive off your back leg, bring your arms and towel back to your chest.
To try True Beginner free for 30 days, head to DailyBurn.com/truebeginner.
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 DailyBurn.
Originally published September 2015. Updated February 2017.
The post 4 Lower Body Exercises You Can Do in Front of Your TV appeared first on Life by Daily Burn.
[caption id="attachment_57109" align="alignnone" width="620"] Photo: Ryan Kelly / Daily Burn[/caption]
You don’t need to be a dancer to benefit from hitting the barre. In fact, the beauty of barre is that it’s an effective way to strengthen and tone, no matter your fitness level. And who doesn’t want to get longer and leaner with a few pliés and pulses?
But when the average studio class costs upwards of $30, barre’s allure can wear off, fast. That’s where Daily Burn’s new Barre Harmony program comes in — now available to premium Daily Burn members, and launching to all subscribers on April 4.
Led by Becca Pace, a certified personal trainer and bodyART instructor, Barre Harmony makes it incredibly easy (and affordable!) to reap the benefits of barre right at home. “What differentiates Barre Harmony from other barre programs is there are a lot of areas for growth, whether you’re a fitness newbie or more advanced,” Pace says. “We’ll teach you how to move in smart new ways, and work smaller muscle groups that you didn’t know you have.”
Working out smarter, not harder — and seeing results, too? Here are a few more reasons to get behind the barre.
SIGN UP NOW: Get Early Access to Barre Harmony
[caption id="attachment_57110" align="alignnone" width="620"] Photo: Ryan Kelly / Daily Burn[/caption]
Barre Harmony: Your Total-Body Barre Workout
You don’t need much to get the most out of your at-home barre workout. In fact, you can start pulsing away with just a chair, a yoga mat and a pair of two- or three-pound weights. Barre Harmony’s six-week program is comprised of eight different workouts — 15-30 minutes each — that incorporate the basic principles of barre with dance, yoga and Pilates influences. You’ll also use light weights to perform low-impact isometric movements and balance exercises. By slowing things down (and lightening things up), you’ll be able to hone in on weak areas of your body, and target hard-to-reach muscles, like your obliques, outer hips and inner thighs.
“Barre is a great way to strengthen your core, hips and back muscles, which you sometimes forget. If you work out in a perfect posture, as we call it in barre, you balance out the forward motion that you get in running and biking,” Pace explains.
Barre Harmony will help you develop better body awareness, contract and release muscles you don’t normally engage and increase your flexibility. You’ll also learn how to use your breath when you’re feeling fatigued, Pace says.
BE THE FIRST TO TRY IT: Sign Me Up for Barre Harmony
Unlike other barre instructors, Pace doesn’t insist on fighting through the burn. Take breaks as needed — what matters more to her is form. “Listen to your body, take things slow and start small until the position feels comfortable. Less is more,” Pace stresses.
Ready to step up to the barre? Here’s what you can expect over the next six weeks.
[caption id="attachment_57111" align="alignnone" width="620"] Photo: Ryan Kelly / Daily Burn[/caption]
Phase 1: Barre Basics
For the first three weeks, you’ll become familiar with basic barre movements, including first and second positions, the tuck, plié and relevé. New to these dancer terms? Don’t sweat it. There’s a five-minute tutorial that intros the different positions. The first workout is also a beginner-friendly full-body tone (using a chair in place of a barre) to help you develop a strong base. “These exercises specifically target the inner thighs and hips,” Pace says. You’ll repeat the movements and add onto them to help ingrain them into your muscle memory. Pace also recommends working out in front of a mirror to help keep your form in check.
Next up, you’ve got a lower-body pulse workout (think squat combinations, curtsy lunges, donkey kicks and clam hip openers). “During this workout, you’ll also get introduced to what we call ‘attitude’ in the program, which is a classic ballerina pose where you bring your upper body forward on the barre and stand on one foot with the other one lifted behind you,” Pace says.
Dancer’s cardio burn is next on the list, where you elevate your heart rate with a combination of mat work and standing moves. “The high reps and continuous flow will get your heart rate up,” Pace says. The last workout of this first three-week phase is all about the core burn. Think: tightening and toning your abs, while improving your posture.
TRY IT TODAY: Get Early Access to Barre Harmony
Phase 2: Turn Up the Burn
You’ve mastered the barre basics. Now get ready to turn up the intensity. During the three weeks of this final leg, you’ll do a second round of the full-body tone, lower-body pulse and dancer’s cardio, but this time you’ll use weights. The heavier demand on your muscles will not only boost strength and coordination — you’ll up your calorie-burning potential as well. Heck, you might even start moving (and feeling!) like a dancer at this point.
And of course, no series is complete without an emphasis on arms and abs. In this last, and arguably most challenging workout in the program, “You’re going to see reverse crunches and other influences from Pilates and yoga,” Pace says. Translation: You’ll use everything in your toolbox to work every angle of your core.
The workouts are completely customizable, too. Make ‘em easier by ditching your free weights, or amp them up with a heavier set. And you can always go back and do the beginner workouts if you need a refresher. Your own personal barre studio, along with Pace’s words of encouragement, will always be there for you.
SIGN UP NOW: I Want Early Access to Barre Harmony
“Barre is a smart way to have a more balanced exercise routine,” Pace says. “Your body will feel stronger, not just on the mat but for everything else that you do.” Pace says.
Step up to the barre! Sign up now to be one of the first to try Daily Burn Barre Harmony, launching April 4. Already a Daily Burn subscriber? Simply upgrade to “Premium” for early access to Barre Harmony today.
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.
The post Barre Harmony: Total-Body Barre Workout You Can Do at Home appeared first on Life by Daily Burn.
[caption id="attachment_57055" align="alignnone" width="620"] Photo: Ryan Kelly / Daily Burn 365[/caption]
Lots of people say the hardest thing about kicking off a fitness regimen is simply getting started. So of course, you’ll always get credit just for showing up for a workout. But once you’re there, why not turn your effort up to full volume? By working harder through each routine (we’re talking moving quicker, dropping lower or jumping higher), you’ll score the results you want — in less time.
To get you motivated to blast past your limits, we asked Daily Burn users what drives them not only to get up and move more, but to work harder while they do it. Whether you need to eke out those last few burpees or sprint a little faster, let their words inspire you to reach goals you didn’t even think to set.
My Workout Motivation Comes From…
1. Looking Forward, Not Back
“The real reason I do it, the real thing that keeps me going: I don't want to go back to my old self. I really dislike my old self... [I was] lazy, ate garbage, too-big portions, had no energy to do anything with my kids or wife, and walking was a big task. Reminding myself of what I used to be fuels the fire, which burns hotter every day. I had two injuries over the past few months, [but those] didn't keep me out. Lower body injury? That’s OK. [I worked on my] upper body and upper body endurance. I finally have a new mindset. It used to be, ‘It’s hard, I can't.’ Now it’s ‘Let’s see what we can do, I got this.’ That’s what pushes me to be my best. Going forward...not backward.” —David Wray, De Pere, WI
2. Getting Stronger Each Day
“I know people say it often, but I push myself harder because it makes me feel better. Each workout gets me closer to my goals of regaining mobility, which with my health issues, is a constant battle. I'm so proud of my ‘non-scale victories,’ because I never thought I would be able to achieve them again. I'm excited for the day when I might surpass myself before [I got sick] — and not just regain what I lost, but obtain the unknown.” —Pinky Barney, Bremerton, WA
3. Finding Friendly Competition
“I am highly competitive, so working out in a home environment has been an adjustment for me. When I would work out in a gym, I was always 'racing' the person on the treadmill next to me... And in group exercise classes, I always wanted to at least keep up or, if it was a bootcamp-style class, be ahead in my reps. I've found working out at home, it does help to exercise with my children or husband, but they aren't always willing. Upbeat music gets me moving and I find I will even do squats and other bodyweight exercises when prepping dinner if I have music playing. Consistency keeps me going, too — just being in a routine. As for the 'races' on the treadmill, now I compete for the most steps on Fitbit!”—Cindy Diehl, Richmond, VA
[caption id="attachment_57056" align="alignnone" width="620"] Photo: Ryan Kelly / Daily Burn 365[/caption]
4. Knowing What’s On Deck
“It's sports psychology for me. If you tell me how many sprints I'm going to run, I'll run them harder... If I know we're doing this for a minute or a ladder or this is coming next and I can take a breath, I'll push as hard as I can. Most trainers are really good about that.” —AE Graham, Nashville, TN
5. Getting Cheered On
“The motivational talk helps me — ‘try just a little harder,’ ‘push just a little more.’ I find the specific instructions — ‘squat one inch lower,’ ‘speed up these last five reps’— are great because I know exactly what I need to do to push myself. I also like it when I am moving through a specific movement, stretch or hold and the trainer reminds me to consider how I have improved since the first time I tried that exercise or even the most recent time I did it. Noting those gains, even if modest, remind me that I am making progress!” —Heidi Zwart Healy, Elgin, IL
6. Finding Your Swole Mate
“My husband and I work out together. We inspire each other to exercise even when we really don't have the energy. We've both gotten in really good shape with Daily Burn over the past year and a half.” —Becky Leigh Jones, Poestenkill, NY
7. Trading Intimidation for Motivation
“Motivation from the trainers. I love the encouragement, especially from Prince [Brathwaite, a Daily Burn 365 instructor]. It's not scary yelling, which is what has kept me away from the gym, but it pumps me up and helps me do my best. If I could have found that in a gym, I would have stuck with it.” —Sarah Best Adam, Sydney, Australia
8. Getting in the Zone
“I work out much more intensely when I am alone. It's so much easier to push my hardest when I don't need to be self-conscious about my weird facial expressions, my bouncing flab and the fact that I drool when I'm really exerting myself (yeah, that really happens).” —Diane Shiffer, Albion, NY
9. Finding Catharsis
“I am very serious about this: When JD [Roberto, host of Daily Burn 365] is in the studio and I see him go just a bit faster, groan a bit more, hear him yell... he makes me push harder! Also, I push harder when I have some personal negativity going on. I like to think of it like a cleansing, I guess. The more I push, the more I get rid of these feelings!” —Antoinette Pierce-Ludes, Summerville, SC
To join the Daily Burn 365 community and get a new workout every single day, head to dailyburn.com/365. You’ll get 30 days FREE!
The post 9 Ways to Find Workout Motivation (Every Damn Day) appeared first on Life by Daily Burn.
[caption id="attachment_57246" align="alignnone" width="620"] Photo: Ryan Kelly / Barre Harmony[/caption]
Sculpting a gravity-defying butt isn’t just about looking good in jeans and leggings. Building muscle in your backside can also improve your workout performance (running, jumping and anything explosive are all powered by your glutes). Plus, a fit bottom makes everyday movements easier thanks to the role glutes play in hip abduction (think side-to-side movements) and hip rotation. And the best part about turning to the barre to gain strength in your butt? The low-impact moves target tiny muscles that are often difficult to hit.
“The small, controlled movements performed in high repetitions help to strengthen and add flexibility to the hip and glute muscles,” says Becca Pace, trainer on Daily Burn’s Barre Harmony program. “Building a strong base while targeting the stabilizing muscles groups will only help to better posture, balance and range of motion.”
Strengthen every fiber of your booty — and give it a lift — with these five glute exercises from Barre Harmony, available to all Daily Burn members starting April 4.
5 Glute Exercises That Tone Your Booty
Tight ends aren’t reserved for the football field — you can build one at the barre. Perform each move below for eight to 10 reps, then repeat from the top for another two to three rounds, Pace suggests. You can finish off most of these glute exercises with a pulse in partial range of motion, which will help increase your muscular endurance and amp up the toning benefits. Now get ready to kick some butt (literally!) with this Barre Harmony-based workout.
[caption id="attachment_57238" align="alignnone" width="620"] Photo: Ryan Kelly / Barre Harmony[/caption]
1. Second Position Plié
How to: Start standing behind a barre or chair, fingertips resting lightly on top of it, feet wider than hip-width and toes pointed slightly outward. Roll your shoulders down and back and maintain a neutral pelvis (a). Sink your butt down into a low squat so your tailbone comes down toward your heels, ideally until your hips reach below your knees or in line with them (b). Squeeze your glutes to stand (c). Then pivot your feet to the left, open your left arm across your body and drop your hips down into a lunge. Your knees should reach a 90-degree bend (d). Stand back up and pivot back to the front to perform another plié squat (e). Repeat the lunge on your right side and continue alternating lunges, with squats in between.
[caption id="attachment_57239" align="alignnone" width="620"] Photo: Ryan Kelly / Barre Harmony[/caption]
2. Back Attitude
How to: Start standing on your left leg. Bend your right knee and point your toe and resting your right foot lightly against your left leg, about at calf height (a). Squeeze your glutes to bring your right knee out to the right side (b). Then return it to face front (c). Then, with a slight bend in your standing left knee, bring your right leg up and back behind you. Move your chest forward slightly to take pressure off your back (d). Push your pinky toe up toward the ceiling. Knee should be pointing on a diagonal downward (d). Return to your right toe to the floor (knee bent) and repeat from the top (e). On the last rep, pulse at the back attitude position for eight reps (f). Then switch sides.
[caption id="attachment_57240" align="alignnone" width="620"] Photo: Ryan Kelly / Barre Harmony[/caption]
3. Donkey Kick
How to: Start on your forearms and knees, shoulders in line with elbows and hips over your knees (a). With your toe pointed, press your right knee up so your thigh is parallel to the floor and your knee is in line with your butt. Pull your abs upward, roll your shoulders down and avoid overarching your back (b). Keeping your knee at a 90-degree bend, push your foot up toward the ceiling (c). Bring your right leg back to hover just off the floor (d). Repeat full leg lift, and on the last rep, pulse at the top eight reps (e). Then switch sides.
[caption id="attachment_57241" align="alignnone" width="620"] Photo: Ryan Kelly / Barre Harmony[/caption]
How to: Start on all fours, wrists in line with shoulders and knees under hips. Bring your left leg out to the side with your knee straight, so your toes line up with your hips (a). Keeping your abs engaged and pelvis in a neutral position, lift your leg up and over to the right in a rainbow-like movement. Tap your toe outside of your right foot (b). Perform the same rainbow up-and-over movement to bring your left leg back to the side starting position (c). Repeat, then switch sides.
[caption id="attachment_57242" align="alignnone" width="620"] Photo: Ryan Kelly / Barre Harmony[/caption]
5. Bridge Abduction
How to: Lie on your back, feet planted on the floor with heels close enough to your butt that you can touch them (a). Squeeze your glutes and drive your pelvis up toward the ceiling (b). Keep your weight in the heel of your left foot, press your shoulder blades into the floor, and straighten and lift your right leg up toward the ceiling. (c). Then keep your knee straight as you lower it back toward the ground, hovering it just off the floor (d). Next, open your right leg out to the side on a 45-degree angle (e). Bring your right leg back out in front of you, knee straight (f). Continue lifting, lowering and extending your right leg to the side before switching to your left leg.
Meet us at the barre! Sign up now to be one of the first to try Daily Burn Barre Harmony, available to all users on April 4.
[caption id="attachment_57527" align="alignnone" width="620"] Photo: Ryan Kelly / Daily Burn[/caption]
Tucks, pulses and pliés are some of the many signature moves you’ll do once you step up to the barre. If those terms are foreign to you, don’t sweat it. Many barre programs, like Daily Burn’s Barre Harmony, are designed for beginners. The six-week Barre Harmony program even includes a five-minute tutorial that introduces you to the different positions and dancer terms. Soon enough, these barre basics will come as naturally as knowing what a burpee and squat is.
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Barre Basics: Making Each Rep Count
Before we dive into the lingo, first a quick overview. Barre exercises are known for their high reps and subtle, isometric movements. But don’t expect them to be easy. You’ll feel the burn even when the range of motion is small.
Becca Pace, certified personal trainer, bodyART instructor and head trainer of Barre Harmony, says, “The subtle movements of barre target smaller, hard-to-reach muscles, like the obliques or your inner thighs.”
If — or rather, when — your muscles start to shake, it’s a sign you’re doing it right. Your muscles are working at their highest capacity, which can help improve muscular endurance down the line. Need to take a minute to breathe or reset? Do you. “Stopping for four to five seconds doesn’t seem like a lot, but taking that break can help your body get back into proper form. I care more about proper form and quality reps,” Pace says.
While you’ll be at the barre for most of the workout, you’ll also use light hand weights to light up your shoulders, triceps and biceps, and do mat work (hello, abdominals!). Since many barre exercises stem from the core, it’s important to keep your abs active with each move, Pace says. “Think about a string on top of your head bringing you up, and a laser beam on your tailbone pointing you down so you get the impression that you’re getting taller,” she notes.
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8 Essential Barre Terms You Need to Know
Even if you took years of ballet back in the day, the basics might be hazy. Here’s a quick cheat sheet on the most common barre terms you’ll hear in class.
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1. First Position
This is a standing position at the barre (or chair if you’re at home). Stand tall with one hand on the barre and the other one down by your side. Your heels are together while your toes are turned out to the sides at 45 degrees. Pace notes, “The turnout should be coming from the hips, not ankles. I think 45 degrees is a good reference, but for some that could be smaller.” As long as your knees are in line with the toes it’s a good place to be, Pace says. “If the knees start to fall in, the feet are turned out too far.”
[caption id="attachment_57513" align="alignnone" width="620"] Photo: Ryan Kelly / Daily Burn[/caption]
2. Second Position
Here you’ll place one hand on the barre and the other one down by your side. Then step your feet slightly wider than your hips with your toes turned out at 45 degrees, if you can. From here, demi pliés and grand pliés are sure to follow. (See below.)
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[caption id="attachment_57514" align="alignnone" width="620"] Photo: Ryan Kelly / Daily Burn[/caption]
Pliés are the bending of the knees. At the beginning of most barre workouts, you might do a series of pliés in first and second positions to help warm up your muscles and joints. For demi pliés, you’ll lower into a half bend in your knees, and for grand pliés, a full bend in your knees until your thighs are parallel to the floor. “Think about the lines from your hip to your big toe, and the shape that you’re making between your knees when you’re in plié. First position plié is a diamond,” Pace explains.
For second position grand plié, you’ll squat down low enough so that your knees are just over your toes (similar to sumo squat). Pace says, “If you were leaning up against a wall, your hips would be perfectly aligned with your spine, and the outside edges of your feet are pressing down.”
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4. The Tuck
Mastering the tuck comes from engaging your abs. You want to point your tailbone down and scoop your hips so that they tilt slightly forward. According to Pace, this enables your lower lumbar (spine) to straighten out as much as possible. To help you visualize it, Pace says, “Imagine that there’s a rope tied to your tailbone, and someone is pulling it down.”
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The “R” in this term gives it away — raise your heels off the ground. Whether you’re in first or second position, you’ll raise your heels off the ground, keeping a slight bend in your knees. Be sure to roll off the ball of your foot to help you maintain balance. When your calves and thighs start to burn, you’re in the zone.
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This is where the magic happens. Pulses are a partial range of motion where you repeat quick, explosive moves to test your muscular endurance. For example, with a bicep curl, you might normally lift the dumbbell from down by your side up toward your shoulder for a full range of motion. But with a pulse, you would identify a smaller range of motion (say, two to three inches), and burn through your set at a quickened pace.
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In French, this term literally means to cut. But in barre terminology, it’s when one foot cuts into another. Pace explains, “Standing on your left leg, bend your right leg and clip your right pinky toe to your left shin or your left knee cap.” This position challenges your balance and forces you to find support on your standing leg. Think of this pose as another variation of tree pose in yoga.
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If you’re a fan of the ballet, you’ve probably seen this one on the grand stage. Here, you balance on one leg, while the other is extended behind you, turned out and bent at the knee to form a 90-degree angle. “When lifting the back leg, aim to lift from the outer knee and pinky toe,” Pace says. Beginners can have a slight bend in the knee of the supporting leg to help with balance.
Now put your knowledge to the test! For six weeks of barre workouts, sign up for Daily Burn Barre Harmony here. (It’s free for 30 days!)
The post Barre Basics: A Beginner’s Guide to Barre Workouts appeared first on Life by Daily Burn.
[caption id="attachment_57632" align="alignnone" width="620"] Photo: Ryan Kelly / Barre Harmony[/caption]
Experts say flat abs are made in the kitchen. Well, let these barre exercises take over as sous chef. The beauty of cooking up a toned core via barre workouts is that you work your midsection with each move. Even in standing positions, you have to engage your abs to maintain a neutral spine, says Becca Pace, trainer for Daily Burn’s Barre Harmony program.
“When moving slowly and concentrating on your breath, simple ab-targeted exercises will build core strength in the deepest parts of the abdominals,” she says. With the six exercises below (all part of the Barre Harmony program), “you work the entire girdle — front, sides and back — for overall strength and stability.” Translation: Prepare to whip those abs into shape!
TRY IT NOW: Daily Burn’s Barre Harmony Program
6 Barre Exercises to Tighten and Tone Your Core
This blend of ab exercises target your obliques, transverse abdominis and rectus abdominis so you reach every muscle of your midsection. Pace suggests performing the moves in the order below for eight to 10 reps and two to three rounds. Consider your middle whiddled, thanks to Barre Harmony.
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1. Pilates Roll-Up
How to: Start lying on your back, legs straight, toes flexed and arms straight up by your ears. Press your low back into the ground (a). Exhale and slowly roll yourself up, pressing your low back into the ground as you lift your upper back. Then lift your lower back and reach your arms forward toward your toes (b). Slowly lower your back and arms toward the ground as you inhale (c). Repeat.
[caption id="attachment_57625" align="alignnone" width="620"] Photo: Ryan Kelly / Barre Harmony[/caption]
2. Genie Abs
How to: Sit down and place your feet flat, hip-width apart. Place your arms in a genie position, fingers on top of elbows (a). Get into a C-curvature position, belly button pulled in toward your spine (b). Then, keeping your elbows in line with shoulders, lift your torso up and lift your left leg (knee bent) as you twist your torso toward your left leg. Elbow should touch your knee (c). Inhale to return to the starting C curve position (d). Then, exhale as you come up, lifting your right leg and twisting to the right (e). Continue alternating.
[caption id="attachment_57626" align="alignnone" width="620"] Photo: Ryan Kelly / Barre Harmony[/caption]
3. Hollow Plank
How to: Get in a high plank position, wrists in line with shoulders and body in a straight diagonal line (a). Take a breath and as you exhale, bend your knees slightly, lift your belly and tuck your chin so your head goes between your shoulders (b). As you exhale, straight back out into a plank (c). Continue inhaling to round and exhaling to straighten.
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4. Side Plank Reach
How to: Start on your left side, right hand placed just slightly farther out from your shoulder. Bend your knees and place your left leg under your right. Rest your right hand on your right knee (a). Press into your right heel and lift up into a side plank (b). Keeping your hips elevated, thread your right hand underneath your torso (c). Return to the side plank, then sit your hips back down, bringing your right arm back to your knee (d). Repeat, then switch sides.
[caption id="attachment_57628" align="alignnone" width="620"] Photo: Ryan Kelly / Barre Harmony[/caption]
5. Down Dog Knee Drive
How to: Start in a high plank position, then push your hips toward the ceiling to get in a downward-facing dog position (a). Step your feet together, then lift your left leg toward the ceiling (b). As you exhale, bring your left knee in toward your chest, rounding your spine (c). Then inhale and lift your toes toward the ceiling, pressing your chest between your hands (d). As you exhale again, bring your left knee in and over to your right elbow, looking over your right shoulder (e). Inhale and press your foot back and up toward the ceiling (f). Continue alternating front and oblique tucks, then switch sides.
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[caption id="attachment_57629" align="alignnone" width="620"] Photo: Ryan Kelly / Barre Harmony[/caption]
6. Plie Oblique Crunch
How to: Start standing with feet wider than hip distance apart, toes pointed slightly outward. Hold light weights in each hand and straighten your arms out to the sides so wrists are in line with shoulders, palms facing forward (a). Bend your knees and lower your butt toward the ground to reach a squat. Then, bend at the waist toward the left, bringing your right hand up to the ceiling. Hand should remain in line with shoulder. Your left hand comes behind your left thigh (b). Straighten your torso back up to neutral (c). Next, bend at the waist toward the right side, left arm rising up toward the ceiling (d). Return to the starting position and continue alternating.
Get more exercises for tightening and toning all over by signing up to try Daily Burn Barre Harmony, now available to all Daily Burn users.
[caption id="attachment_58118" align="alignnone" width="620"] Photo: Ryan Kelly / Daily Burn 365[/caption]
“You can do anything for 20 seconds.” You might have heard that line in a workout class or on Daily Burn 365, when a trainer wants you to focus on an exercise, drive through the burn and push past what you think are your limits. Well, there’s a reason they want you to go short but hard. You only need to push at your max effort for 20 seconds to conquer a Tabata — a training technique founded by scientists back in the late 90s. Research still says this method improves your VO2 max and offers mega cardio benefits, not to it mention blasts calories fast.
Tabata workouts — a form of HIIT — specifically involve putting in 20 seconds of serious work, then resting for 10 seconds. You repeat this work-to-rest ratio for eight rounds. (Yes, that means you can get a solid workout in just four minutes.) Better yet, you can incorporate almost any exercise into a Tabata format (as long as you’re going at an intense effort), and you don’t need weights or a lot of space.
So, still thinking you have no time to squeeze in a workout? Put this total-body Tabata workout, courtesy of Daily Burn 365 trainer Prince Brathwaite, to the test today. You won’t even have to leave your living room.
Your 8-Minute Total-Body Tabata Workout
Meet your new time-saving, body-burning, calorie-scorching workout. In true Tabata form, you’ll do the two exercises below for 20 seconds each, resting for 10 seconds in between. Repeat for eight rounds, alternating moves, so you hit a total of eight minutes. Do this whenever you can fit it in, and get ready to get fit.
1. Ickey Shuffler
How to: Start standing with feet hip-width apart (a). Quickly drive your knees up to your chest as you move toward your right side. Pump your arms so opposite arm comes up with opposite leg (b). After three steps, pause for a second, then drive off your toes and take three steps in the other direction (c). Continue powering through for 20 seconds.
2. Squat + Crawl Out + Push-Up
How to: Start standing with feet hip-width apart (a). Push your hips back and drive your butt down to perform a squat (b). Without standing back up, place your hands on the ground and walk them forward so you hit a high plank (c). Perform a push-up, with your body in a straight line from shoulders to ankles (d). Walk your hands back in toward your feet, then stand up (e). Repeat.
To get more awesome exercise ideas and Tabata combos, check out dailyburn.com/365. It’s free for 30 days!
[caption id="attachment_58384" align="alignnone" width="620"] Photo: Ryan Kelly / Power Cardio[/caption]
When you think of athletes like Serena Williams, Lebron James, Usain Bolt and Simon Biles, one common attribute comes to mind: power. Whether they’re conquering the court, sprinting at insane speeds or soaring through the air, they all make it look easy.
But power doesn’t just apply to pro-level athletes. You can amp up your own cardio, strength and agility right at home — you just need a solid training plan. And that’s exactly where Daily Burn’s Power Cardio program comes in, giving your strength and endurance a boost.
“This workout program appeals to anyone who wants to change their health, sweat and have a little fun,” says CeCe Marizu, one of three trainers leading the Power Cardio program. “It provides a mix of cardio for people who love to keep moving and some strength to slow it down a bit.”
TRY IT FIRST: Daily Burn’s Power Cardio Program
[caption id="attachment_58385" align="alignnone" width="620"] Photo: Ryan Kelly / Power Cardio[/caption]
Power Cardio: The Perfect Total-Body Workout
The six-week Power Cardio program offers eight brand new workouts that mix cardio intervals and strength exercises. Plus you get a blend of kickboxing, athletic training, core conditioning and mobility. Talk about building an athletic advantage: It’s basically everything you want in a total-body program — making you stronger, faster and fitter.
“Mixing cardio and strength helps with cardiovascular efficiency, while also helping to build muscular endurance,” Marizu explains. “A lot of times we stay at steady-state in workouts — like longer runs or bike rides — and that's good every now and again. But changing your intensity helps burn more calories, improves heart health, and in this workout it can help with weight loss and muscle building.”
The best part about the workouts, though, is that you can tailor them to your skill level. You choose your intensity and the difficulty of each exercise (trainers will show you two to three variations). But keep in mind the main objective: Pushing your limits. Strive to lift heavier, jump higher or move faster each week.
“It's not supposed to be easy, but you are supposed to seek change,” says Marizu. “It's about creating specific and measurable goals, too. Maybe that’s losing three pounds, or maybe it’s doing push-ups on your toes for eight whole reps. Be specific about what you want and this workout will help,” Marizu says. “What you put in is what you get out of it.” And we challenge you to go all-out.
GET EARLY ACCESS: Daily Burn’s Power Cardio Program
[caption id="attachment_58387" align="alignnone" width="620"] Photo: Ryan Kelly / Power Cardio[/caption]
Inside the Power Cardio Program
Three top instructors bring the upbeat energy and high-level training skills to each workout within Power Cardio. (If you’re a fan of Daily Burn 365, you’ll know their names and faces.) Marizu, a former competitive swimmer and kettlebell enthusiast takes you through athletic drills and anything-but-boring strength sets. Dara Theodore, a certified kettlebell instructor and mom of two, offers creative combination moves (think plank with hamstring curl and dumbbell swing to tricep extension) and killer plyometrics. Erika Shannon, a professional dance choreographer, brings the kickboxing sequences — with a side of core work and aerobic training.
The mix of different fitness techniques incorporated into each week — intervals, cardio, strength, core and mobility — allows you to push hard without overtraining. And while the plan calls for working out six days a week, you’ll never get bored with the invigorating mix of routines. Better yet, each workout is just 25 to 35 minutes, and gets more challenging as you progress through the program.
While several of the workouts call for equipment (dumbbells, a box or a medicine ball), they’re still effective if you choose to skip the gear and go bodyweight-only. You’ll just want to crank up the speed and maintain proper form.
SIGN UP NOW: Daily Burn’s Power Cardio Program
[caption id="attachment_58388" align="alignnone" width="620"] Photo: Ryan Kelly / Power Cardio[/caption]
The Pay-Offs of the Power Cardio Program
So what makes Power Cardio a standout program? All-in-one training — in a tough-but-totally-doable format. And because it integrates an athletic approach to movement with powerful plyometric exercises and agility drills, it will help make everyday tasks easier, too.
“When agility, cardio and strength come together it becomes magical,” Marizu says, especially if you happen to be weak in one of those areas. “Athletes rise to the occasion and keep going even when they aren't good at things. In fact, they tend to work on things they aren't good at even more than the things they are good at,” Marizu says. “Everyone is an athlete in my opinion. We all challenge ourselves in our daily lives and then we put it into our workouts.”
So now it’s your turn to get in the game. Join the Power Cardio team — and score a stronger you.
The post Blast Calories, Build Muscle with Daily Burn’s Power Cardio appeared first on Life by Daily Burn.
[caption id="attachment_59005" align="alignnone" width="620"] Photo: Ryan Kelly / Daily Burn Power Cardio[/caption]
The answer to your boring relationship with cardio: plyometric exercises. The lovechild of speed and strength, these explosive movements allow you to create max force in a short amount of time. So you not only get fit in a flash, but you also crush mega calories — without doing super repetitive movements like running or spinning.
While moves like box jumps fit the bill, you can get extra creative with plyos, too. Enter: Daily Burn’s new Power Cardio program, which features lots of plyo combinations for a killer cardio workout you can do in 30 minutes or less — all while targeting your entire body.
TRY IT NOW: Daily Burn’s Power Cardio Program
“You're training the fast-twitch muscle fibers,” explains CeCe Marizu, one of the lead Power Cardio trainers. “This gets your heart rate up and works different muscles groups at once, too.”
Sounds like a one-stop shop for training, right? Well, your fitness is about to reach new heights. We pulled six creative, high-energy plyometric exercises, all from the Power Cardio program. We have a feeling you’ll fall (er, jump) for this cardio workout.
6 Plyometric Exercises from Daily Burn’s Power Cardio Workout
Perform each plyometric move below for 30 seconds, taking a 30 second break (or less!) between each to really raise your heart rate. Do as many rounds as possible. Though most of these moves call for a box or med ball, you can easily use only your bodyweight for each of them. Keep in mind that solid form is key, says Marizu. So start out slow (and without equipment) until you get the movements down, then crank your speed up.
1. Squat Jump Tap
Heat things up right out of the gate. Your inner thighs bring your legs together at the top of the movement, as you mimic a basketball shot to get your arms involved.
How to: Start standing with feet hip-width apart, holding a med ball with both hands (a). Push your hips back and drop your butt down into a squat, as you touch the floor with the med ball (b). Explode off your feet to jump straight up, pushing the ball up toward the ceiling. At the top, tap your feet together (c). Land softly back on your heels, feet hip-width apart and knees bent (d). Then repeat. Keep your head and eyes up the entire time.
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2. Cross Mountain Climber Mini Thruster
A creative combination exercise that works your entire body, from shoulders to abs to legs. Feel free to skip the box and do this on the floor, just remember: the faster you go (with good form!) the more calories you torch.
How to: Start in a high plank position with both hands on the box and toes on the floor (a). Drive your left knee up toward your right elbow, then quickly return it to plank position (b). Drive your right knee up toward your left elbow, then quickly return it to plank position (c). Repeat one more cross mountain climber on each leg. Try not to pike or drop your hips in the mountain climber (d). Keeping your hands on the box, jump both feet wide to the outsides of the box, pausing in a low squat position (e). Jump your feet back to a plank (f). Repeat from the top.
3. X Skater
Working your body in that side-to-side motion, you’ll target your core, glutes, legs and your arms as you move the med ball to each corner. Try to pick up the pace or step a little wider with each rep.
How to: Start standing, holding a med ball with both hands (a). Push off your left foot to jump to the right side, bringing your left foot behind your right leg. At the same time, push the ball diagonally to the right and overhead (b). Then, drive off your right foot, jumping to the left and swinging your right foot behind your left leg. Simultaneously bring the ball to your chest at the middle of the movement, then diagonally left and overhead (c). Repeat the same skater motion with your feet, back to the right, this time moving the ball diagonally down and to the outside of your right foot (d). Repeat the same skater motion with your feet, jumping to the left again and this time bringing the ball to the outer edge of your left foot (e). Continue with the skaters and keep the movement controlled, yet forceful.
4. Diagonal Lunge A Step
You’ll definitely feel the burn in your legs on this move, but you’ll fire up your abs and arms, too. Get low on each step, then explode up and over the box.
How to: Start on the right side of a plyo box, with your left leg diagonally behind you, right knee bent 90 degrees and your left hand firmly resting on the box, elbow straight (a). Drive off your back left foot to step onto the box and bring your right foot up to join at the top. Arms should come up overhead (b). Hop off the box on the left side, placing your right leg diagonally behind you, left knee bent 90 degrees and right hand firmly resting on the box, elbow straight (c). Repeat to the other side and continue alternating.
Take it back to the fun of recess, with a little more athleticism. Your legs help create the brunt of this forward and backward movement.
How to: Start standing on your right leg (a). Take three hops forward, staying on your right leg (b). On the fourth hop, land on both feet in a squat position (c). Then take three hops backward, still standing on the right leg (d). On the fourth hop, land on both feet in a squat position (e). Repeat the forward and backward hops on your left leg and continue alternating. Hit each step, but don’t stay too long in the static position.
6. Donkey Kick Push-Up
This is a winning move in terms of total-body toughness! You’ll feel this exercise from head to toe — just engage your core as you go.
How to: Start in a strong high plank position with feet together and abs, glutes and legs engaged (a). Hop your feet halfway toward your hands (b). Then, engaging your core even more, hop your feet higher, bend your knees and kick your butt. Shoulders should stay over wrists (c). Land softly back on your toes, halfway back into a plank (d). Jump back to hit that full plank position (e). Perform one push-up, maintaining a straight line from shoulders to ankles and inhaling on the downward motion and exhaling at you push yourself up (f). Repeat from the top.
Want more high-intensity, highly effective plyometric exercises to try? Sign up for Daily Burn’s Power Cardio program here. It’s free for 30 days!
The post 6 Plyometric Exercises for a No-Running Cardio Workout appeared first on Life by Daily Burn.
[caption id="attachment_59172" align="alignnone" width="620"] Photo: Ryan Kelly / Daily Burn Power Cardio[/caption]
If you want to kill two workout birds (cardio and strength) with one stone, compound exercises are the way to go. Combo exercises mesh at least two moves into one continuous flow, so you work multiple muscles and build functional strength. Pick up the pace to kick your heart rate into high gear, adding cardio benefits, too. Or, intensify your workout by adding dumbbells.
“Compound movements access multiple joints and muscle groups, thereby offering a more complete workout in less time,” says Dara Theodore, one of the three lead trainers for Daily Burn’s Power Cardio program. “The moves in Power Cardio are total-body, which makes them very beneficial for building strength and burning calories.”
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Theodore likes using dumbbells over weight machines for compound exercises, because they challenge your stability. This forces you to use more muscles to maintain proper form.
“Dumbbells are really accessible and can be less intimidating [than machines] because most people are more familiar with them. They also allow great range of motion,” Theodore says. “You can pretty much do anything with them!” Get started now with this total-body dumbbell workout, featuring a few of our favorite moves from Power Cardio.
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Your Total-Body Dumbbell Workout
These total-body compound exercises from Theodore’s “Build and Burn” Power Cardio workout turn up the burn from head to toe. Do eight reps of each move and repeat the sequence for two to three rounds.
1. Renegade Row to Frogger
Targets: Core, arms and glutes
Before you try the renegade row, Theodore recommends practicing the perfect plank! (Get our full tutorial here.) The goal of the frogger is to get your feet outside of your hands and keep your weight in your heels, Theodore says.
How to: Get into a high plank with one dumbbell in each hand and shoulders directly over wrists. Your feet should be slightly wider than hip-distance apart to keep your hips from rocking side to side (a). Pushing into the left dumbbell on the floor, row the right dumbbell upward, retracting your right shoulder blade and pulling your right elbow in by your side (c). Repeat the same movement on the left side (d). From the plank position, jump your feet forward so they land outside of your hands. Then, take your hands off the dumbbells and bring them up to chest height (d). This is one rep. Repeat.
2. Reverse Lunge and Curl
Targets: Glutes and biceps
In addition to strengthening and building power in your glutes, lunges offer a great balance and stability challenge. In a split stance, you have to recruit more muscles to keep your back and chest upright. “I like to focus on pulling myself up from the lunge position with the front leg, rather than pushing off the back leg to stand. I find that this pull motion activates the larger muscles of the glutes even more,” Theodore explains.
How to: Stand with feet hip-distance apart holding a dumbbell in each hand down by your sides (a). Step your right foot back and lower your body to the floor, bending your knees to a 90-degree angle. Make sure your right knee lowers just above the floor (b). As you bring your right foot back up to stand, perform a bicep curl (c). This is one rep. Continue, alternating sides.
3. Dumbbell Squat to Press
Targets: Glutes, arms and shoulders
Also known as a thruster, the squat to press is a total-body exercise, which makes it great for conditioning. “The force generated from the lower body — glutes, hamstrings and quadriceps — gets transferred to the upper body,” Theodore says.
How to: Stand with your feet hip-distance apart holding a dumbbell in each hand in the rack position (a). Squat down, keeping your weight in your heels and your butt back and down (b). As you stand back up, press the dumbbells up from your shoulders to overhead (c). Lower back down and repeat.
RELATED: 5 Power Lunges for Killer Glutes
4. High Pull Lateral Lunge
Targets: Glutes, core and back
Theodore likes to think of this exercise as two hinging motions: the deadlift and the lateral lunge. “When we hinge at the hip, we drive the glutes back and simultaneously brace the core to keep it engaged. Your back will remain straight if your core is engaged,” she says. Theodore defines bracing your core as contracting all the muscles that surround the spine, as you would do when bearing down or giving a sharp exhale.
How to: Stand with your feet hip-distance apart with a dumbbell in each hand, held slightly in front of you, palms facing backward. Hinge forward at the hips with a straight back (a). Bracing your core and keeping your back flat, squeeze your glutes to stand back up. As you reach the top of your stance, pull the dumbbells up to shoulder-height, bending your elbows out to the sides (b). Then, take a big step to your right, pushing your hips back and butt down to lower into a lateral lunge. Aim to get your right thigh parallel to the floor. At the same time, bring the weights down by your feet (d). Stand back up, bringing your right foot to hip-distance (e). Repeat the same movement on the left side. Continue alternating.
5. Tricep Extension Swing
Targets: Triceps and glutes
Although you normally do swings with kettlebells, this dumbbell variation provides the right placement for your hands and shoulders in the tricep extension, Theodore says.
How to: Stand with your feet hip-distance apart holding one dumbbell, with a hand on each end (a). Hinge forward with a flat back to bring the dumbbell between your legs (b). Then, driving from your hips, swing the dumbbell up overhead (c). Bend your elbows at the top to complete a tricep extension. Your elbows should frame your face (d). In a slow and controlled movement, extend your arms up (e). Then, swing the dumbbell back down to the hinge position (f). Repeat.
For more cardio-strength workouts, sign up for the Daily Burn Power Cardio Program, now available to all users free for 30 days!
It takes you 10 minutes to fold laundry, another 10 to boil pasta, and 10 more to post your vacation pics on Instagram. When you add up all the no-brainer things you do in a day, is there really any excuse for skipping a workout?
Daily Burn’s new DB10 program — available to premium members starting June 6 — squashes any doubt with its series of 10-minute workouts designed to burn calories, build endurance and increase strength. We know what you’re thinking: Is 10 minutes really enough time? According to research, it is.
“Steady-state cardio is good to keep in your workout rotation, but studies have shown that HIIT and AMRAP (as many reps as possible) workouts are essential for cardiovascular strength,” says CeCe Marizu, one of the lead trainers of DB10. Even better: You'll burn a whole lot of calories in a short amount of time. Yes, you’ll have to work harder and dig deeper, but the payoff is worth it. Ready to change the way you think about 10 minutes of exercise? Here’s what you can expect from the DB10 program.
TRY IT FIRST: Sign Me Up for Daily Burn DB10!
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DB10: The Power of 10-Minute Workouts
Led by Marizu, Prince Brathwaite and Dara Theodore, DB10 isn’t just a solution for busy people everywhere (and seriously, you can do them at home, the gym, your hotel room, the beach, the park — literally anywhere). If you’ve ever wondered what trainers do when they only have 10 minutes to spare, it’s DB10.
“We thought about what we do in our workouts if we are short on time and these were the results,” Marizu says. “We want people to have options and make sure they can make changes where they need to. But the only way 10 minutes works is if you really challenge yourself.”
Unlike more regimented programs out there, DB10 doesn’t demand following a strict schedule, so you can mix and match the workouts however you like. Each session consists of two five-minute rounds. And to maximize that time, the workouts are built around AMRAP, so it’s up to you to make each minute count.
“For beginners, sometimes longer workouts can be challenging. What makes this great is that you know it’s only 10 minutes,” Marizu says. And even if you hit the gym often, DB10 can supplement your routine, helping you increase stamina, strength and power. “Changing intensity can help people improve their pace for steady-state workouts. Life needs a little variety every now and then,” Marizu adds.
GET EARLY ACCESS: Daily Burn’s DB10 Program
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Cardio, Strength, Endurance: The Ultimate Triple Threat
So what are the types of workout you can expect? As a former D1 athlete, Marizu incorporates sports-inspired drills into her signature plyometric workouts, guaranteed to make you break a sweat in seconds. Think: burpees, plyo lunges, push-up punch combos, tuck jumps and high knees in between. Using your bodyweight only, Marizu’s metabolic-conditioning moves won’t just work your heart. You’ll target your legs, glutes, core and arms for a total-body burn.
“With a short amount of time, I keep the cardio up a lot. In other workouts, such as Brathwaite’s, it’s about using a heavier set of weights,” Marizu says. “Your strength will help your endurance, and your endurance will help your short anaerobic cardio workouts.” They all flow together to create one complete package. “That’s what makes these workouts special,” Marizu adds.
For the strength component, Brathwaite’s dumbbell workouts bring the gun show straight to the gym or your home. Suitable for all levels, his upper- and lower-body targeted workouts feature bent-over rows, single-leg deadlifts and weighted glute bridges. And to tie cardio and strength together, Theodore’s total-body kettlebell work will strengthen you from the ground up. A self-professed kettlebell lover, Theodore’s exercises will help you deepen your squats, perfect your hinges and master your cleans. You can also ditch the weights for her four-combo workout, which includes core-igniting planks and glute-sculpting squats.
SIGN UP NOW: Try Daily Burn DB10 Today!
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DB10: The Perfect Workout Supplement
Even runners, heavy lifters and class devotees can benefit from DB10. Use it to complement your usual gym routine, race training, or other Daily Burn workouts for that extra push you need. “Let’s say you have 10 minutes, but today is not a cardio day. Try Brathwaite’s dumbbell workout and lift. If you want a little less cardio, but more strength, go for Theodore’s four-combo workout,” Marizu recommends.
“My biggest tip is to find balance. There isn’t a one size fits all approach,” Marizu says. Instead, you can combine these workouts to find your own personal formula for success. At the end of the day, doing DB10 is about you reserving time for yourself. All the other stuff can wait. Really, it can.
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“We can make excuses, but honestly, we can all give ourselves the gift of 10 minutes,” Marizu says. “When you’re working and have to put a meal on the table for your family, maybe 10 minutes is all you need to feel grounded again.”
Ready to kick your 10-minute workouts up a notch? Sign up now to experience the Daily Burn DB10 program, available to premium members starting June 6.
[caption id="attachment_59415" align="alignnone" width="620"] Photo: Ryan Kelly / Daily Burn DB10[/caption]
It’s time to show up to your workout with bells on — and we’re not just talking about your enthusiasm. Kettlebells deliver a unique and powerful workout that’s hard to mimic with other equipment. Just take it from Dara Theodore, a lead trainer for Daily Burn’s new DB10 program (now available for premium users) and kettlebell-certified instructor. “Kettlebells have an edge in improving core stability, range of motion, strength and endurance,” she says. “The handle and position of the weight allow for more seamless transitions from skill to skill, providing a great metabolic workout.”
In other words, you’ll blast mega calories and build muscle all over with each kettlebell move. And that’s especially true when you follow these three combo exercises, borrowed from Theodore’s DB10 workout. “Together, these skills effectively work your lower body, upper body and core,” she says. “They utilize push and pull motions and represent movement in all planes of motion.” So ring that bell — we have a winner!
GET EARLY ACCESS: Daily Burn’s DB10 Program
3 Exercises for a Quick, Effective Kettlebell Workout
Like every workout in the DB10 program, you can complete this kettlebell workout in less time than it takes to boil your post-cardio pasta. Continuously do six reps of each move, in order, until your 10 minutes is up. Also known as an AMRAP routine — as many rounds as possible — try to take as little rest as possible between rounds. “This can be a good benchmark for you to test over time,” Theodore explains. As your fitness level increases, the number of rounds you complete should increase, too.
Now, grab both a heavy kettlebell and a lighter one that you can lift. Then push hard through the full 10 minutes, while maintaining solid form. You’ll see just how much strength and cardio work you can ring in, in just a few minutes flat.
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1. Reverse Lunge to Press
How to: Using a lighter weight kettlebell than what you’d use to swing, stand and hold the kettlebell in racked position (over your wrist and at your shoulder) with your right hand. Feet should be hip-width apart (a). Step your left leg back into a reverse lunge, both knees bent 90 degrees (b). Step back up to hip-width apart (c). Then press the kettlebell straight over head, keeping your abs engaged so you maintain a neutral spine position (d). Repeat, then switch sides.
TRY IT FIRST: Daily Burn’s DB10 Program
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2. Goblet Clean to Squat
How to: Start standing with feet hip-width apart. Place a heavier kettlebell between your feet, the back of it in line with your toes (a). Hinge forward at the hips, keeping your back flat and grab the kettlebell handle with both hands (b). Drive through your legs and lift the kettlebell to your chest, catching it at the bottom of the handle with both hands (c). Push your hips back and lower your butt down to do a deep squat, keeping the kettlebell at your chest (d). Then drop the kettlebell back down to the ground, bringing your hands back on top of the handle (e). Repeat.
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3. Lateral Lunge to Row
How to: Start standing with feet just a few inches apart. Hold the lighter kettlebell with your left hand (a). Step to the side with your right leg, push your hips back and lower your butt down to perform a lateral lunge. Kettlebell comes to the inside of your left foot, slightly across your body (b). Step back up to stand (c). Next, step back with your left leg, hinge forward at the hips and rest your right forearm on your right thigh (d). Perform one row with your left hand by pulling your elbow back and hand up to your chest (e). Step back up to stand and repeat. Then switch sides.
For more 10-minute total-body workouts, sign up Daily Burn’s DB10 program, now available for premium users.