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Articles on this Page
- 06/15/17--04:15: _3 Quick Triceps Exe...
- 06/27/17--07:15: _Your 10-Minute Tota...
- 06/29/17--04:15: _Burn Calories Fast ...
- 07/05/17--04:15: _5 Planks, 10 Minute...
- 07/25/17--04:15: _Undefeated: Kickbox...
- 07/31/17--04:15: _8 Arm Exercises You...
- 08/15/17--04:15: _5 Moves, 30 Minutes...
- 08/22/17--04:15: _The Kickboxing Work...
- 08/23/17--04:15: _Get Fit Fast with T...
- 08/31/17--04:15: _12 Times Fitness Ma...
- 09/01/17--06:00: _50 Resources to Ste...
- 09/05/17--04:15: _LaBlast: The Most F...
- 09/09/17--06:15: _Hate Crunches? 6 Be...
- 09/13/17--04:15: _30-Minute Barre Wor...
- 09/19/17--04:15: _4 Ways to Start the...
- 09/26/17--04:15: _Let’s Cha Cha! The ...
- 10/09/17--04:15: _6 Exercises for the...
- 10/18/17--08:15: _How This Gym-Averse...
- 10/19/17--08:14: _Get Scary-Strong Wi...
- 10/26/17--04:15: _Before You Trick-or...
- 06/15/17--04:15: 3 Quick Triceps Exercises for Sculpted Arms
- 06/27/17--07:15: Your 10-Minute Total-Body Dumbbell Workout
- 06/29/17--04:15: Burn Calories Fast with This 10-Minute Plyometric Workout
- 07/05/17--04:15: 5 Planks, 10 Minutes: Your Ultimate Ab Workout
- 07/25/17--04:15: Undefeated: Kickboxing Workouts to Get You Strong
- 07/31/17--04:15: 8 Arm Exercises You Haven’t Done Before
- 08/15/17--04:15: 5 Moves, 30 Minutes: Your Ultimate Kickboxing Workout
- 08/22/17--04:15: The Kickboxing Workout That’s All About Abs
- 08/23/17--04:15: Get Fit Fast with This Total-Body EMOM Workout
- 08/31/17--04:15: 12 Times Fitness Made Us Feel Unstoppable
- 09/01/17--06:00: 50 Resources to Step Up Your Yoga Game
- 09/05/17--04:15: LaBlast: The Most Fun Dance Workout You’ll Ever Do
- 09/09/17--06:15: Hate Crunches? 6 Better Core Exercises for Beginners
- 09/13/17--04:15: 30-Minute Barre Workout to Tone Up Your Thighs
- 09/19/17--04:15: 4 Ways to Start the Dance Party with Louis van Amstel
- 09/26/17--04:15: Let’s Cha Cha! The Beginner’s Guide to Ballroom Dancing
- 10/09/17--04:15: 6 Exercises for the Ultimate Back and Chest Workout
- 10/18/17--08:15: How This Gym-Averse Introvert Became a Workout Junkie
- 10/19/17--08:14: Get Scary-Strong With This Halloween Workout
- 10/26/17--04:15: Before You Trick-or-Treat, Try This Halloween Workout
[caption id="attachment_59443" align="alignnone" width="620"] Photo: Ryan Kelly / Daily Burn 365[/caption]
Let’s be honest, eliminating a little arm jiggle when we wave or high five would be nice. But an even better goal: Scoring stronger triceps. That’s why we’re arming you with this workout from Daily Burn 365, designed to tone the back of your arms.
Aesthetics aside, strong triceps make any pushing movement easier, because they’re the prime movers in elbow extension. So next time a door feels a bit too heavy to open or you have trouble hauling your grocery cart around, turn to these three triceps exercises. Strong and sculpted arms await.
3 Triceps Exercises for an Awesome Arm Workout
Feel the burn in the back of your arms with each of these Daily Burn 365 exercises. Perform the moves in order for 45 seconds each, resting for 45 seconds (or less!) between rounds. Do as many rounds as you can squeeze into your session. Using dumbbells for each move will up the resistance, but sticking to bodyweight only works, too. Either way, your upper body will benefit.
[caption id="attachment_59444" align="alignnone" width="620"] GIF: Daily Burn 365[/caption]
1. Punch Sequence
How to: Start standing with feet hip-width apart, and a slight bend in your knees. Hold your hands in fists in front of your face, elbows bent (a). Punch your right hand straight out in front of you, extending your elbow fully and twisting your palm to face downward. Then, like a rubber band, quickly bring it back to your face (b). Do the same forward punch motion with your left hand (c). Repeat one more punch with each hand (d). Then bring your right elbow up, palm facing downward and perform a hook or semicircle punch in front of you. Use your hips and core for more power (e). Perform a hook with your left hand (f). Continue alternating between four punches (two each hand), then two hooks (one each hand).
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2. Triceps Push-Up Row Kick Back
How to: Start in a high plank position, straight line from shoulders to ankles and wrists under your shoulders (a). Lower your chest as close to the ground as you can go, keeping your elbows tucked by your sides (b). Push yourself back up (c). Pull your right elbow up, bringing your hand up to your chest to perform a row (d). Then straighten your arm behind you, pausing briefly in the extension (e). Bend your elbow again and lower your hand back down to the ground (f). Perform another push-up, then do the row and kick back with your left arm (g). Continue alternating, with push-ups between each side.
[caption id="attachment_59441" align="alignnone" width="620"] GIF: Daily Burn 365[/caption]
3. Triceps Lift and Hold
How to: Start standing with feet hip-width apart. Bend forward at the hips, maintaining a flat back with shoulders rolled down away from your ears (a). Bring your arms up and behind you, thumbs facing down and palms facing each other (b). Squeeze your arms toward each other like you’re trying to give yourself a high five and hold it there for 45 seconds (c).
If you want more awesome arm exercises, check out DailyBurn.com/365 for a new workout every morning. Your first 30 days is free!
[caption id="attachment_59748" align="alignnone" width="620"] Photo: Ryan Kelly / Daily Burn DB10[/caption]
No, you don’t need to carve an entire hour out of your day to carve out strong muscles. You can squeeze in a solid strength session in a mere 10 minutes — as long as you have a plan. So we’re teaming up with DB10’s Prince Brathwaite for the ultimate 10-minute full-body burn, brought to you by an effective dumbbell workout.
Leaving no muscle unmoved, you’ll use a heavy set of dumbbells to blast through five DB10 exercises, each one targeting a different body part. Put them together and you have the perfect formula for toning up from your head to your feet.
TRY IT NOW: Daily Burn’s DB10 Program
5 Exercises for a 10-Minute Dumbbell Workout
Perform each move below, taken from Brathwaite’s DB10 workouts, for the designated number of reps. Try to complete as many rounds as possible (aka an AMRAP workout) in 10 minutes. Remember to move swiftly through each exercise (limit rest time) to raise your heart rate and crush even more calories as you lift your way through this dumbbell workout. "The benefit of these five exercises is that they encompass both the anterior and posterior chains of the body, making for a very balanced workout," Brathwaite says. "Keeping continuity will be key to effectiveness." Now, pick up those dumbbells and prepare to feel totally toned all over.
1. Arnold Shoulder Press
How to: Start standing with feet hip-width apart. Hold a dumbbell in each hand, right in front of your face with your palms facing you (a). Keeping your chest up, spine neutral and shoulders rolled down and back, open up your arms so the weights come out to your sides. Elbows remain bent 90 degrees (b). Press the dumbbells overhead, biceps close to your ears. Make sure to engage your core to avoid hyper extending (or arching) your back, Brathwaite says (c). Return the weights back down to shoulder height, palms facing outward and elbows bent 90 degrees (d). Close your arms together again in front of your face (e). Repeat for five reps.
2. Reverse Lunge
How to: Start standing, holding a dumbbell in each hand, down by your sides (a). Keeping your chest up and shoulders rolled down and back, step back with your right foot so your knee hovers just above the floor. Your knees should both be bent 90 degrees (b). Step back up to stand (c). Repeat the reverse lunge on your left leg and continue alternating for complete six reps per side.
SIGN ME UP: Daily Burn’s DB10 Program
3. Bent-Over Row
How to: Holding a dumbbell in each hand, start standing with feet hip-width apart, with a slight bend in your knees. Hinge forward at the hips about 45 degrees, maintaining a flat back (a). With your palms facing you, row the dumbbells up to your chest. Elbows bend straight back behind you, as they stay close to your sides. You should feel the movement between your shoulder blades (b). Straighten your arms to return the dumbbells down in front of you, keeping your spine neutral through the entire exercise (c). Repeat for five reps.
GET ACCESS: Daily Burn’s DB10 Program
4. Weighted Glute Bridge
How to: Lie on your back, knees bent and feet planted flat on the floor. Hold a dumbbell in each hand and place them on your hips (a). Keeping your head and feet on the ground, lift your hips up toward the ceiling, squeezing your glutes (b). Lower back to the ground and repeat for six reps.
5. Jackknife Crunch
How to: Lie on your back, legs extended. Grab one heavy dumbbell and hold it horizontally with both hands. Extend your arms straight over your head (a). Simultaneously lift your shoulders and legs off the ground, bringing the dumbbell up toward your toes and creating a V position (b). Keeping your legs and arms straight, lower back to the starting position (c). Repeat for four reps.
For more quick, effective 10-minute workouts, sign up for the Daily Burn DB10 program. You can try it free for 30 days!
Note to reader: The content in this article relates to the core service offered by Daily Burn. In the interest of editorial disclosure and integrity, the reader should know that this site is owned and operated by Daily Burn.
[caption id="attachment_59861" align="alignnone" width="620"] Photo: Ryan Kelly / Daily Burn DB10[/caption]
Work ran late, you hit rush hour traffic, and dinner took twice as long as expected. Once again, you watch your workout window shrink from an hour to…mere minutes. But not all hope is lost. Thanks to this plyometric workout, 10 minutes is enough to get your heart rate up in no time.
Plyometric exercises — which stretch and shorten your muscles through explosive movements — help build a trifecta of athleticism: speed, agility and endurance. That’s why CeCe Marizu, a lead trainer for Daily Burn’s new DB10 program, uses them when efficiency is key. “Plyometrics are beneficial for strength and cardiovascular training, and for getting those fast-twitch muscle fibers to turn on.” Marizu, a former D1 athlete, also relies on plyometric training to help track improvements in speed and endurance. “I’m always thinking can I get higher? Can I move faster while keeping my form?”
TRY IT NOW: Daily Burn’s DB10 Program
And your first challenge starts here. These bodyweight-only plyometric exercises will not only burn calories fast; they’ll help improve your balance, quickness and mobility. Just remember to nail the fundamentals before adding height or speed, Marizu says. “It’s a great way to mix up your workout. And who doesn’t want to fly?” Even better: No passports (or equipment!) necessary.
Your 10-Minute Plyometric Workout
Like any DB10 workout, put 10 minutes on the clock to tackle this AMRAP (as many rounds as possible) workout. Do six reps of each move before continuing on to the next one at a constant and consistent pace. Take as little recovery time as possible — you’ve only got 10 minutes, after all. If your body feels like giving up, remember that you can do more, even if it’s just one more rep. “We can always test ourselves. That burning sensation is change,” Marizu says. So hop, squat and jump to it!
[caption id="attachment_59851" align="alignnone" width="620"] GIF: Daily Burn DB10[/caption]
1. Quick Feet Side Burpees
How to: Stand with your feet shoulder-distance apart and your knees slightly bent. Raise your arms to chest height with your palms parallel to each other (a). Run in place as quickly as you can for five seconds (b). Then, jump laterally to your right side and perform a burpee. To do so, drop down and extend your legs behind you into a high plank position, then hop your feet back to your hands. Stand back up and return to quick feet (c). Continue alternating sides.
[caption id="attachment_59852" align="alignnone" width="620"] GIF: Daily Burn DB10[/caption]
2. 180 Squat Hops
How to: Stand with your feet hip-distance apart, and sit back into your heels, so your butt is back and down. Your core should be tight and your chest lifted (a). Bring your right hand down to touch the floor (if you can’t, lower it as much as you can without sacrificing form) (b). Driving from your heels, jump off the ground to complete a 180-twist, and then drop back down to a squat with your left hand touching the ground (c). Repeat the same movement, alternating sides.
[caption id="attachment_59876" align="alignnone" width="620"] GIF: Daily Burn DB10[/caption]
3. Pendulum Lunges
How to: Stand with your feet hip-distance apart with your hands at your sides (a). Take a big step forward with your right leg and land on the ball of your foot (b). Lower your body towards the ground, and bring your left hand forward with your right hand down at your side (c). Now, bring your right foot back to standing and take a big step forward (d). Lower your body into a lunge with your right hand forward and your left hand at your side (e). Next, scissor-jump your legs and land with your feet hip-distance apart. Alternate sides and take a step forward with your left leg (f).
For more 10-minute total-body workouts, sign up Daily Burn’s DB10 program — free for 30 days.
Note to reader: The content in this article relates to the core service offered by Daily Burn. In the interest of editorial disclosure and integrity, the reader should know that this site is owned and operated by Daily Burn.
The post Burn Calories Fast with This 10-Minute Plyometric Workout appeared first on Life by Daily Burn.
[caption id="attachment_59963" align="alignnone" width="620"] Photo: Ryan Kelly / DB10[/caption]
With 10 minutes on the clock, holding plank after plank can feel like a lifetime. But this ab-blasting plank series from Daily Burn’s new DB10 program is designed to distract your body and mind. Think: creative combinations like the push-up to plank punch, or plyometric variations like plank jacks and plank-ups.
"The idea behind these combo moves is to pair dynamic movement with traditional planks to offer core strengthening with cardio benefits," says Dara Theodore, one of the lead trainers for the DB10 program.
Borrowing moves from Theodore and CeCe Marizu's 10-minute DB10 workouts, these ab exercises work every angle of your core — from your obliques to your traverse abdominis to your lower lats. (And they won’t skimp on your shoulders, arms and legs, either!)
Whether you’re running miles or doing deadlifts, engaging your core is the foundation for most workouts, after all. "Your core provides balance, stability and power in any workout as well as in daily activity," Theodore says. Do these planks in one continuous flow, and you’ve got yourself a true ab burner that’ll also make you break a sweat. "Being aware of proper plank form and building core strength will allow you to reap the benefits of the dynamic movement, as you will be able to move faster and more fluidly," Theodore adds.
TRY IT NOW: Daily Burn’s DB10 Program
5 Plank Exercises for a 10-Minute Ab Workout
As with all of our DB10 workouts, aim to complete as many rounds as possible of the following exercises/reps in 10 minutes. When you move continuously through each exercise at a quickened pace, you’ll ramp up your heart rate and burn more calories. For the ultimate core finisher, we hold a side plank for 30 seconds.
1. Plank to Push-Up to Inchworm
How to: Get into a high plank position with your hands shoulder-distance apart and your shoulders directly in line with your hands beneath them. Engage your abdominals to avoid arching your back and lowering your hips (a). Perform two push-ups, letting your elbows flare slightly out to your sides at about 45 degrees. Squeeze your glutes and core throughout the entire movement, and maintain a straight line from head to toes (b). Walk your hands back towards your feet and come up to stand (c). Hop your feet forward and then hop them back out to a high plank. This is one rep (d). Do five reps.
2. Push-Up to Plank Jack
How to: Get into a push-up position with your hands shoulder-distance apart and your shoulders directly in line with your hands. Squeezing your glutes and core, lower your body down to the ground and press it back up. This is one push-up. Do one more (a). Next, bring your feet together and do four plank jacks, jumping your feet wide to each side and then hopping them back together. Avoid raising your butt (d). Do six reps.
3. Plank-Up with Diagonal Hops
How to: From the high plank position, bring your right elbow down to the floor and then your left elbow down to the floor for a forearm plank (a). Get back into a high plank by lifting your right forearm up and then your left forearm (b). Next, bring your feet together in a high plank and hop them diagonally to your right side. Hop them back out to high plank before hopping them diagonally to your left side (c). Do five reps.
GIVE ME ACCESS: Daily Burn’s DB10 Program
4. Push-Up to Plank Punch
How to: Get into a push-up position with your hands shoulder-distance apart and your shoulders directly in line with your hands. You can keep your feet a little wider apart to help you stabilize when doing the plank punch (a). Lower your body down to the ground, keeping your body in alignment and your elbows flaring slightly out to your sides (b). As you press back up, make a fist with your right hand and punch it out in front of you (c). Perform another push-up before making a fist with your left hand and punching it out (d). Do six reps.
SIGN ME UP: Daily Burn’s DB10 Program
5. Side Planks
How to: Lie on your right side and place your right forearm on the ground. Engaging your core, raise your body up into a side plank, creating a straight line from your head to your toes (a). If you can, raise your left hand up towards the ceiling, gazing toward your hand. If you can’t, keep your left hand resting on your left hip (b). Hold the plank for 40 seconds and rest 20 seconds before switching sides.
For more quick, effective 10-minute workouts, sign up for the Daily Burn DB10 program. You can try it free for 30 days!
Note to reader: The content in this article relates to the core service offered by Daily Burn. In the interest of editorial disclosure and integrity, the reader should know that this site is owned and operated by Daily Burn.
Crossing the finish line of a race. Putting the ball in the net. Finally nailing the perfect push-up or handstand. When we think about these fitness feats, one word best describes the triumph: Undefeated.
The good news is that becoming unstoppable doesn’t require a lifetime of blood, sweat and tears. You can achieve greatness — in some small way — every single day. How? By showing up, working hard, and tapping into your inner strength. And we have your ticket to scoring all of the above.
Daily Burn’s new cardio kickboxing program, aptly named Undefeated, aims to make you feel like a fighter from Day One. Here’s how the program paves the way.
TRY IT FIRST: Daily Burn’s Undefeated Kickboxing Program
[caption id="attachment_60510" align="alignnone" width="620"] Photo: Ryan Kelly / Undefeated[/caption]
Jab, Cross, Kick: What Undefeated Is All About
Thanks to the variety of fitness approaches used throughout the six weeks of Undefeated, your body and brain will never get bored. “This kickboxing workouts are such a great mix of choreography combos, high-intensity interval training and mixed martial arts-specific strength and agility drills,” says Anja Garcia, one of the lead trainers of Undefeated. “It’s the total package.”
At its core, Undefeated features 30-minute cardio and HIIT kickboxing workouts meant to challenge you. In all four of the heart-pumping routines, you’ll move at a fast pace to blend punch sequences with jabs, crosses, hooks and uppercuts, as well as kicks and other footwork. “Remember to focus on form first, speed second and to use your whole body to generate power in your punches,” says Phoenix Carnevale, an internationally recognized martial arts personality and fellow lead trainer for Undefeated.
That doesn’t mean the program skimps on strength, either. You’ll get three muscle-building, power-focused workouts, as well as a core routine to get your abs burning, often with a set of dumbbells in tow. Equipment you won’t need: gloves or a heavy bag. You power each punch.
To round out the athletic program — which includes nine workouts total — Carnevale leads a martial arts-inspired mobility workout to help your muscles recover and move with ease.
SIGN ME UP: Daily Burn Undefeated Kickboxing Program
[caption id="attachment_60511" align="alignnone" width="620"] Photo: Ryan Kelly / Undefeated[/caption]
Kickboxing Workouts for Inner Strength
What really sets the Undefeated kickboxing program apart, though, is how strong it makes your mental game. “Kickboxing is not only fun, but it also helps build coordination skills and develop body awareness,” says Carnevale. “Putting together combinations and using both the left and right side of your body builds balance in the nervous system and increases brain activity.”
It’s also a great way to release tension. “Obviously, there is the physical component to kickboxing: It builds strength, stamina and endurance,” Garcia says. “But what I also love about it is the mental aspect. It's a great stress reliever, increases endorphins, and builds mental toughness. After I'm done with a great kickboxing workout, I feel like I can take on anything.”
When you crush a tricky combo or blast through a tough circuit, we can bet you’ll come out feeling stronger than ever, too.
TRY IT NOW: Daily Burn’s Undefeated Kickboxing Program
[caption id="attachment_60512" align="alignnone" width="620"] Photo: Ryan Kelly / Undefeated[/caption]
How Undefeated Makes You a Fighter
Both Garcia and Carnevale agree on the first step for finding success with Undefeated: Simply have some fun. “MMA and kickboxing make me feel like an action hero — it’s more than just exercise,” says Carnevale. So don’t be afraid to channel your inner Wonder Woman as you box to the beat.
Even more importantly, remember that undefeated means never giving up. Even if an exercise or sequence feels impossible, your main goal is to keep going and to always give it your best effort. “Just like it takes many tries for amateur fighters to become pros, and then several fights to become a champion, you have to take time to build yourself up,” Carnevale says. The program schedule will help keep you on track, but it’s your personal dedication that really matters.
“[Undefeated] doesn't mean you won't be challenged, or even set back,” says Garcia. “It means that no matter what, you pick yourself up, dust yourself off, and try again .... You will be challenged. You will be pushed. But we will never give up.”
Want to feel unstoppable starting today? Sign up now for the Daily Burn Undefeated kickboxing program, now available to premium users only. Your first 30 days are free!
[caption id="attachment_60672" align="alignnone" width="620"] Photo: Ryan Kelly / Daily Burn 365[/caption]
You’ve probably cranked out a bunch of bicep curls and triceps kickbacks throughout your days at the gym. And while these moves work great for building muscles in your upper body, a few creative takes on your typical arm workout will help you carve even better results. That’s especially true if the exercises mix a few movements into one, so you work more muscles simultaneously (that means you’ll burn more calories, too). Enter: These eight creative arm exercises you probably haven’t tried before.
When you say you want sculpted bis, tris, shoulders and back muscles — we say master these moves. Flex it out with this ultimate upper body workout.
8 Arm Exercises for a Better Upper Body Workout
Perform each exercise below, in order, for 30 seconds each. Try to eliminate rest time between each move. After the eighth exercise, take a 60-second breather, then repeat two more times. To really intensify the strengthening power, pick up a pair of dumbbells. Soon you’ll want to bare those arms all the time.
[caption id="attachment_60662" align="alignnone" width="620"] GIFs: Daily Burn 365[/caption]
1. Bicep Curl in Stationary Bear Crawl
Show off your guns by working your biceps (the front of your arm) from a different angle than the standard palm-forward posture. While you do it, you’ll be chiseling your core thanks to the stability-testing stance.
How to: Start on your hands and knees, wrists under shoulders and knees under hips (a). Lift your knees an inch or two off the ground and hold them there, back flat and abs tight (b). Turning your palm up and elbow out to the side, bend your right elbow, curling your hand up to your chest. Your right arm should be perpendicular to your left (c). Place your right hand back down and repeat on the left side (d). Continue alternating.
2. Tricep Chop
You’ll strengthen the back of your arms, aka your triceps, as you perfect this rotational chop. Consider your obliques toned, too.
How to: Start standing with feet hip-width apart, slight bend in your knees (a). Clasp your hands together (or hold a dumbbell on both sides) and bring them to your left side, turning your shoulders and head to the left. Your hips should stay facing forward (b). Then, swiftly move your hands overhead, straightening your arms (c). Bend at the elbows to bring your hands behind your head. Keep your elbows squeezing in close to your ears (d). Straighten your arms back overhead (e). Next, bring your hands down to your right side, twisting your upper body to the right (f). Return to the tricep extension and repeat, as you continue alternating sides for the chop.
3. Hinged Front Raise to Reverse Fly
Welcome a chiseled back and shoulders with this two-for-one move. Switching between the duo of exercises fires up multiples muscles, so your entire upper body benefits.
How to: Start standing with feet hip-width apart, slight bend in your knees (a). With palms facing your sides and elbows straight, lift your hands straight up so they’re in line with your ears (b). Return them back down in front of you (c). Then, with palms facing each other, lift your hands out to the sides with a slight bend in your elbows — it should feel like you’re holding a big beach ball (d) Return them down in front of you (e). Continue alternating between raises and flyes.
4. Bicep Curl to Throw
Combining an upper body and lower body move in this exercise, you’ll work your biceps, legs, butt and even your abs. Don’t forget to put some power behind your over-the-shoulder throw and pick up those weights to enhance the arm challenge.
How to: Start standing with feet hip-width apart (a). Squat down and simultaneously bring your hands up to your shoulders to perform a bicep curl (b). As you stand back up, bring your hands back down (c). Then, step back with your right foot to perform a reverse lunge. At the same time, bend your elbows and bring your arms to your left shoulder, like you’re throwing something behind you (d). Return to start and repeat the squat and curl (e). Then perform the lunge and throw on the other side (f). Continue alternating with the squat and curl between each lunge and throw.
5. Arnold Press
Your shoulders never looked so good — or felt so strong. This targets all sides of your deltoids, as well as your triceps.
How to: Start standing with feet hip-width apart, slight bend in the knees. Bend your elbows 90 degrees, and bring them up in line with your shoulders, elbows and fists touching (a). Open your arms so palms face forward and elbows come out to the sides (b). Then, press your arms up overhead as your straighten your elbows (c). Bring your arms back down to shoulder height, then close them back in front of your face the same way you started (c). Repeat.
6. Hinged Side Rotation
Here’s another shoulder strengthener that also involves your upper back. Plus, you’ll get your midsection working to protect your spine as you rotate. In other words, this is an exercise made for you to rock a sleeveless top with confidence.
How to: Start standing with feet hip-width apart, slight bend in the knees. Hinge forward at the hips so you’re at least at a 45-degree angle (a). Starting with your arms straight down in front of you, pull your left elbow up (keeping your hand close to your body), as you rotate and open up to the left (b). Return to start (c). Repeat on your right side and continue alternating.
7. Straight Arm Lift Sequence
You probably don’t need weights to feel the burn during this multi-move sequence that’ll last a full 60 seconds. But it’s never a bad idea to up the ante of your arm workout, so go ahead and grab ‘em.
How to: Start in a sumo squat position, feet a few steps farther than hip-width apart, toes pointed on a 45-degree angle and knees bent about 90 degrees (a). With your arms straight, lift them to shoulder height and pulse upward from there for 15 seconds (b). Then, perform small circles backward for 15 seconds, keeping your arms straight out to the sides at shoulder height (c). For the next 15 seconds, switch the direction of the circles so your arms move forward (d). Finally, keeping your arms straight and at shoulder height, bring your hands together in front of you and then back out to the sides (shown above). Your palms should face upward the entire time (e).
8. Bent Over Wide Row to Lat Pull Down
Talk about an exercise that blends several exercises into one. You’ll strengthen almost every muscle of your upper body, including your lats, biceps, triceps, delts, rhomboids and traps (even more so if you’re holding dumbbells). Hello, tank tops!
How to: Start standing with feet hip-width apart, slight bend in the knees. Hinge at the hips to create a 45-degree angle with your upper body (a). With palms facing you and arms starting straight, pull your elbows up, hitting a 90-degree angle. Elbows should reach shoulder height (b). Then, flip your elbows down so your hands point slightly upward (c). Next, straighten your arms out so they reach a diagonal, with elbows by your ears (d). Then, go back down the way you came, pulling your elbows back and shoulder blades together, flipping your elbows back up and straightening your arms back down (e). Repeat.
If you want more creative combo moves that work multiple muscles, check out DailyBurn.com/365. Your first 30 days is free!
[caption id="attachment_61019" align="alignnone" width="620"] Photo: Ryan Kelly / Undefeated[/caption]
It’s time to give your cardio routine a kick in the you-know-what. Just like other cardio workouts, kickboxing offers all the benefits of a high-intensity routine, including better coordination, mobility and strength. You’ll not only knock your muscles into high gear, but you’ll squash the stress of the day.
Anja Garcia, one of the lead instructors for Daily Burn’s new Undefeated kickboxing program (available now), guarantees this is one workout you can’t fake. “The choreography combinations force you to stay connected throughout the entire workout. And let’s be honest, punching and kicking helps get out any aggression, fear or sadness.”
Although these kickboxing moves will knock out major calories, they don’t skimp on strength either. “The punching and kicking helps to strengthen everything from your shoulders and back to your abs and legs,” Garcia says. “As with all your punches, it isn’t just about the upper body. So much of the punch also comes from your legs. You are working your abs and lower body, too.”
TRY IT NOW: Daily Burn’s Undefeated Program
5 Kickboxing Moves to Squash Calories and Build Strength
Before you jump in the ring, take a few minutes to review proper boxer’s stance. “Your foot positioning is super important as the power of the punch actually originates from the glutes,” Garcia explains. The traditional boxer’s stance is with your left foot forward, feet shoulder-distance apart. “Your feet should be in a staggered fighting stance with your back foot slightly out to the side so that you’re able to use your hips through the punch,” Garcia says. Next, bring your fists up to your cheekbones and keep your elbows in by your sides — also known as guard position. Your fists should be close enough to your cheekbones that your thumbs can touch them.
Guess what? You’re ready to rumble. For the kickboxing workout below, perform eight reps of each exercise and repeat for as many rounds as possible in 30 minutes.
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1. Jab, Cross, Hook, Uppercut
Throughout the Undefeated program, you’ll do different variations of this classic combo. But to help you maintain form, here are a few pro pointers: “In the jab, the punch comes straight out from the shoulder. Imagine the point of contact being someone’s nose,” Garcia says. For the cross, utilize power from your back hip to strengthen your punch, and for the hook, keep your arm at 90 degrees, Garcia adds.
How to: Get into guard position (a). Jab: Extend your left fist straight with your thumb pointed toward the floor. Pop it back to guard position (b). Cross: Turn your right foot inward and bring your right hip and shoulder forward. Keep your elbow in as you punch your right fist straight out with your thumb pointed to the floor. Pop it back up to guard position (c). Hook: Lift your left heel off the ground to shift your weight to your right side. Bring your left elbow up to shoulder height, forming a 90-degree angle, with your thumb facing up. Pop it back up to guard position (d). Uppercut: Turn your right hip and shoulder forward. Punch upward with your thumb facing you. Pop it back up to guard position (e). This is one rep.
I WANT IN: Sign Me Up for Daily Burn’s Undefeated
[caption id="attachment_61013" align="alignnone" width="620"] GIF: Undefeated[/caption]
2. Sweep, Squat, Kick
The sweep squat is a new take on the basic squat, engaging other muscles in your glutes and quads. But adding the kick also fires up your hamstrings, Garcia says. “The great bonus in this move is that the sweep down engages the core a bit more.”
How to: Get into guard position, feet shoulder-distance apart (a). Sit into a deep squat, while keeping your hands by your cheekbones (b). As you come up to stand from the squat, sweep your arms laterally to your left side and kick your right leg straight out (c). Repeat on the left side (d). This is one rep.
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3. Jab, Cross, Slip
This move is all about good offense and defense. Here, Garcia says to step into the punch and then defensively slip back and duck away from someone else’s potential punch.
How to: Get into guard position. Stand with your feet shoulder-distance apart facing forward (a). Extend your left fist straight out with your thumb pointed toward the floor. Pop your fist back into guard position (b). Bring your right hip and shoulder forward to punch your right fist straight out with your thumb pointing the floor. Pop it back up to guard position (c). Keeping your hands in guard position, sit into a squat and duck your head, slipping it to your right side (d). Repeat on the left side. This is one rep.
SIGN ME UP: Start the Undefeated Kickboxing Program Today
[caption id="attachment_61015" align="alignnone" width="620"] GIF: Undefeated[/caption]
4. Front Kick, Back Kick
Control is everything during this combo of kicks that also demands flexibility and mobility in your hips and hamstrings. Garcia recommends starting your kicks low at knee height before gradually going up to hip or chest height.
How to: Stand in guard position with your hands by your cheekbones and your feet in a staggered fighting stance (a). Kick your right leg forward, and then your left leg back, while maintaining upper body form (b). This is one rep.
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Uppercuts are deceptively lower body moves. The real power behind them comes from your shoulders, back and legs, too. “Firing up these big burners helps increase your metabolism and makes kickboxing a total-body workout,” Garcia says.
How to: Stand with your feet shoulder-distance apart (a). Pivot your right hip and shoulder forward (b). Keeping your elbows in, punch upward with your fists. Be sure your thumbs face you (c). Right then left is one rep.
Want more knock-out kickboxing workouts? Sign up now for the Daily Burn Undefeated kickboxing program, now available to all members. Your first 30 days are free!
The post 5 Moves, 30 Minutes: Your Ultimate Kickboxing Workout appeared first on Life by Daily Burn.
[caption id="attachment_61171" align="alignnone" width="620"] Photo: Ryan Kelly / Undefeated[/caption]
To sculpt a strong, stable core, you need to put up a fight. And we don’t just mean working hard and breathing heavy. We’re talking about literally punching and kicking your way fit. The perfect way to do that: a kickboxing-inspired abs workout.
“Kickboxing is such a great core workout, because every punch, every squat and every kick activates the abs,” says Anja Garcia, one of the lead trainers in Daily Burn’s latest program, Undefeated.
“As you punch, remember to exhale and squeeze those abs a little more,” Garcia says. “Creating long levers and extension in your arms allows the core to engage more and stabilize itself. Therefore, when you are punching away from the body and twisting, you are going to feel a lot of activation in your tummy.”
Of course, adding in some planks and sit-ups will also help you hone in on those midsection muscles. With that in mind, we rounded up the three best core-focused exercises from Daily Burn’s Undefeated program. Get ready to attack those abs in just 10 minutes!
SIGN ME UP: Daily Burn’s Undefeated Program
3 Kickboxing Moves for a Fierce Abs Workout
Perform each move below — from Garcia’s Undefeated core workout — for one minute, limiting rest time between each exercise. Repeat for two more rounds (three total). Then, end with a set of burpees to really get in fighting shape. It’s time to knock ‘em out.
TRY IT NOW: Daily Burn’s Undefeated Program
1. Table Punch Twist
How to: Start sitting on the ground, legs extended in front of you. Bend your right knee and plant your foot flat on the floor, close to your butt. Shift your weight on to your left hand, and bring your right hand to a fist by your face, elbow bent. Flex your left foot and lift your hips so your left leg lifts a few inches off the floor. This is your starting positon (a). Lifting your hips even higher, twist your right shoulder toward the floor as you bring your right hand to your left foot in a punch motion (b). Return to the starting position, keeping your hips elevated (c). Repeat for 30 seconds, then switch sides.
Trainer Tip: To modify this move, keep both feet on the floor for the starting position, then lift your hips and legs on the twisted punch.
2. Roll-Up Punch
How to: Start lying on your back, knees bent and heels planted on the floor (a). As you roll up to a full sit-up, perform alternating punches to each side. Remember to twist to the side on the extension and keep your resting hand by your face (a). Slowly roll back down, one vertebrae at a time, continuing to punch to each side (b). Repeat.
Trainer tip: Maintain control as you roll up and down to really fire up your abs, keeping them tight as you go.
SIGN ME UP: Daily Burn’s Undefeated Program
3. Plank Punch Leg Lift
How to: Start in a high plank position, shoulders over wrists and body straight from head to heels (a). Perform one push-up, lowering as far down to the ground as you can go without breaking solid plank form (b). When you reach the top, punch your left arm forward by your ear as you lift your right leg a few inches (c). Return to a plank, then perform another push-up (d). At the top, punch your right arm forward by your ear as you lift your left leg (e). Return to a plank and continue alternating sides, with a push-up between each punch and lift.
Trainer tip: Aim to keep your hips as stable as possible as you punch. If you need to modify, keep both feet on the floor as you punch, then lift one leg after the punch. And feel free to place your knees on that ground for that push-up.
To get more core-burning, butt-kicking moves, sign up for Daily Burn’s Undefeated kickboxing program here. Your first 30 days are free!
[caption id="attachment_61186" align="alignnone" width="620"] Photo: Ryan Kelly / Daily Burn 365[/caption]
You can switch up your workout and challenge your body using countless, complicated methods. Or, you can keep it simple and still get real results. Allow us to introduce you to the EMOM workout — our favorite way to go back to basics while getting both strength and cardio in a single session.
EMOM stands for “every minute on the minute,” meaning you perform one exercise for a designated number of reps, then take a breather for the remainder of the minute. It’s another form of HIIT — which, you probably know by now blasts major calories in minutes. And you can even choose how long want to bust a move. Whether you’re trying to sweat for five minutes or 25, just set the timer and get after it.
Best of all, one of the top advantages of an EMOM workout is how effortlessly you can track your gains. If you find you’re crushing the designated reps in less than 20 seconds, bump up the number or scoop up some weights. After all, it’s about pushing your limits and busting through plateaus. Besides that, all you need is an effective list of exercises. And we have your back (and arms and abs and legs).
Your Total-Body EMOM Workout in 4 Moves
Kick off your first EMOM workout with these four total-body combo exercises (borrowed from Daily Burn 365) and aim for six reps each. Remember: If that feels easy, increase that number to eight, 10 or even 12, as long as you can catch your breath at the end of each move.
Do the moves below in order for each minute, then repeat for at least three rounds (that’s just 12 minutes of a solid sweat session). Ready to crank it out for longer? Keep the sets coming. And feel free to pick up a pair of dumbbells. Your body will thank you later for that muscle-building, heart-bumping boost.
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1. Squat, Lateral Lunge, Hammer Curl
How to: Start standing with feet hip-width apart, hands in fists and elbows bent so your hands are at your chest, elbows in by your sides (a). Squat down (b). From the squat, simultaneously straighten your right leg out to the side for a lateral lunge as you straighten your arms down in front of you (c). Step your right leg back to the squat position, as you curl your arms back up to your chest (d). Stand up, then repeat from the top, this time using your left leg in the lateral lunge (e). Continue alternating.
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2. Hip Twist Plyo Lunge
How to: Start standing with feet hip-width apart (a). Keeping your shoulders square to the front, jump and twist your hips to the left, then back to the front (b). Then jump and twist them to the right and back to front (c). Next, jump your legs apart to hit a low lunge, landing softly on your feet (d). Jump to switch your legs and land in the opposite low lunge (e). Repeat from the top.
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3. Spiderman Up-Down Plank
How to: Start in a high plank position, wrists under shoulders and forming a straight line from head to heels (a). Bring your right knee to the outside of your right elbow, while you maintain strong plank form (b). Step back to plank (c). Bring your left knee to the outside of your left elbow (d). Step back to plank (e). Next, tap your left shoulder with your right hand, without moving your hips, then return it back to the ground (f). Tap your right shoulder with your left hand, then return it back to the ground (g). Repeat from the top.
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4. Squat, Walk-Out, Tricep Push-Up
How to: Start standing with feet hip-width apart (a). Drop down into a low squat, with hips back, chest up and weight in your heels (b). Staying low, walk your hands out in front of you until you hit a high plank position (c). Perform one tricep push-up, elbows squeezing toward each other (d). Walk your hands back toward your feet to hit a squat (e). Stand back up (f). Repeat.
Want more total-body exercises? Sign up for Daily Burn 365 and get a new workout every day. Your first 30 days are free!
[caption id="attachment_61446" align="alignnone" width="620"] Photo: Ryan Kelly / Undefeated[/caption]
The benefits of exercise go way beyond burning calories and looking fit. Besides helping your body move better, fitness can make you mentally stronger and happier — especially if you’re knocking down barriers and smashing personal records in the process. And that’s exactly what these 12 men and women did.
Inspired by Daily Burn’s new kickboxing program Undefeated — created to increase inner strength and personal empowerment — we asked Daily Burn users and staffers to share the moments they felt like they could take on anything. By squashing their fears, pushing past limits and scoring new victories, they each came out stronger than ever. Listen in on what physical feat helped them feel truly unstoppable, so you too can feel on top of the world.
The Fitness Feat That Made Me Feel Undefeated
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1. Crushing 13.1
“I remember feeling undefeated after I crossed the finish line of my very first half-marathon in April 2016. I only had about three months to train and up until that point, and everyone was telling me that they didn't think I could do it…They all figured I would just quit training and give up. I remember crossing the finish line and breaking down in tears. As the girl was putting the medal around my neck, she said with a huge smile on her face, ‘This must be your first race.’ All I could say was, ‘I did it! I really did it!’ I will never forget that feeling. I drove home that day feeling like I could take on anything! I still get chills thinking about it.” —Felicia Bua, Daily Burn user, North Carolina
2. Finding My Footing
“One of the times I felt most undefeated, coincidentally, was when I finally got the guts to go take my very first kickboxing class. I had just retired from gymnastics and was learning how to train on my own. I kept seeing this class at a local recreation center but was too scared to go in, afraid I would be terrible. After realizing no one was going to go with me and I needed to start living, not just dreaming, I went to my very first class. When I left I felt on top of the world. The literal thoughts in my head were ‘If everyone knew how fun this was, everyone would be working out and healthy and happy!’ And there, my journey began.” —Anja Garcia, trainer for Daily Burn’s Undefeated kickboxing program, California
3. Strengthening My Resolve
“Since April, [I’ve felt undefeated] twice. Once, when I stopped smoking. And the second was last Saturday, when I finished a 5K mud run obstacle course. Just having that much mental ability to not give up, even though I couldn’t breathe, [made me feel unstoppable].” —Tom Shidaker, Daily Burn user, Indiana
4. Climbing to the Top
“I commute most mornings, and there is a long set of stairs [I have to climb to get there]. I used to take the elevator, then the escalator. Now I take the stairs every morning. I take a second to look down — it is far down — just to have a moment of feeling amazing before I start my day at work.” —Jordan Berg Powers, Daily Burn user, Massachusetts
5. Conquering a Triathlon
“In 2014, I was training for a half-Ironman and terrified about going the distance. I knew including an Olympic-distance triathlon in my training would give me a much-needed boost of confidence, so I signed up for the NYC Triathlon. Yes, the same one where you swim in the Hudson River. I was understandably afraid to swim in what’s known as not-so-clean water. Plus, it started raining on the bike portion, creating pretty slippery conditions. But as I finished each leg, I gained a little more self-assurance, and by the time I set out on the run, I was glowing with happiness. I crossed that finish line and felt like I could do anything.” —Theodora Blanchfield, Daily Burn’s senior manager of social media and PR, New York
[caption id="attachment_50493" align="alignnone" width="620"] Photo: Ryan Kelly / Daily Burn 365[/caption]
6. Breaking My Burpee PR
“Just last week, we had to do — I think it was 26 — burpees [on Daily Burn 365]. I actually completed all of them at once! Now you're all probably thinking, ‘26 burpees, what's the big deal?’ Well, it's the first time I've done that many in a row without stopping, so yay! Go undefeated me!” —Karen Lindner Thompson, Daily Burn user, New York
7. Earning My Blue Belt
“I tore my ACL [for the second time] back in April....I was doing martial arts when I sustained the injury, but since it didn't hurt like the first time I hadn't realized I tore it again. I continued doing martial arts until my orthopedic specialist told me how bad I tore it. And he was shocked that I was still able to do martial arts. But he didn't tell me to stop — he only warned me of the risks. I scheduled surgery for the Monday after I advanced in belt rank, and I passed the test. I made Blue belt with my torn ACL, then had surgery that Monday. I felt undefeated when I was handed that belt after working so hard for it. And I set personal bests during the test, too. Now, I am seven weeks post-op, and I just completed two basic workouts on Daily Burn (following my doctor’s rules on modifications!)” —Holly Ann Salerno, Daily Burn user, Rhode Island
8. Realizing My Own Strength
“I had very severe asthma when I was younger and people thought I would never be able to exercise. Not only did I exercise, but I have fought [in Muay Thai], competed and taught exercise to people all over the world. I didn't let my illnesses defeat me.” —Phoenix Carnavale, trainer for Daily Burn’s Undefeated kickboxing program, New York
9. Never Giving In
“Back in 2000, I completed the Chicago Marathon. I did it as a fundraiser, and raised enough money to cover my trip, was no easy task. I had never been a runner or jogger, so I was in the slowest training group. I won't even mention my time, because most people had gone home at that point...My knee started tweaking out at about mile 19 or 20. I limped the rest of the way, but still finished.” —Andrea de Lange, Daily Burn user, California
10. Mastering New Moves
“Just now, I finished Inner Strength for week four of [Daily Burn’s cardio and strength program] Power Cardio. I did all the balance challenges and all the core work on my toes, including the tricep push-up to cobra, which is a first!” —Amanda LaCroix, Daily Burn user, Idaho
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11. Scaling Peaks
“When I was in New Zealand earlier this year I did the full Routeburn Track — a well-known hiking trail and Alpine crossing on the South Island. I'm terrified of heights and we were hiking to the very top of the mountain, so it was no easy feat. When I finished, I definitely felt like I could do anything.” —Amanda Anthony, Daily Burn's customer success representative, New York
12. Getting Back Up
“My best successes have always come after failure... like the time I tried stand-up paddleboarding. I fell off the board after a few minutes. It was only after getting myself back up on the board that I felt strong and undefeated.” —Cindy Diehl, Daily Burn user, Virginia
Need a solid workout that’ll help you feel unstoppable? Sign up now for Daily Burn’s Undefeated kickboxing program. Your first 30 days are free!
[caption id="attachment_61413" align="alignnone" width="620"] Photos: Pond5 (top left, top right, bottom right); Robert Pettus (bottom left)[/caption]
Whether you're embracing yoga for beginners or trying to master new handstand variations, you’ll always find new ways to challenge yourself on the mat. After all, the best part about yoga is that there’s always room for improvement. So in honor of National Yoga Month (yes, it's already September), check out the resources below. We promise you'll score an extra boost of confidence next time you're ready to strike a pose.
Yoga for Beginners: Your Ultimate Guide
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Master the Basics
Stepping into a yoga studio can be intimidating. And when the lingo involves Sanskrit words like tadasana and savasana, it can make going with the flow even more difficult. What can you expect during your first class? Get the insider info, plus other insights to start practicing with more self-assurance.
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Perfect Your Form
Can’t seem to master chaturunga? Too scared to pop into crow? You might be stronger than you think! If you’re not sure how to get started with more advanced moves, or need to fine-tune certain areas, these tips and tricks can help you take your yoga practice to the next level.
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Find Your Zen
When life gets crazy, there’s nothing like a little quality time on your mat to clear your head. Try these short and sweet flows at home (perfect for yoga for beginners) or on-the-go to help you reclaim some peace of mind.
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Try Something New
Vinyasa might be the most well-known type of yoga, but there are plenty of other styles out there. When you're ready to get beyond the basics, sweat it out in a hot yoga class, wear headphones to tune out unwanted noise or go upside down with a class designed around aerial silks. Yoga might be hundreds of years old, but that doesn’t mean you can’t teach an old practice some new tricks!
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Savor the Benefits
Making time for some asanas can pay off in more ways than one. The body of research on the benefits of yoga is growing each year, and things are looking up for those that like to down dog. We’ve got just the tips for how to make the most of your practice, starting now.
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Take it from the pros — master yogis weren’t made in a day. When the going gets tough, it can be comforting to know that it wasn’t love at first downward dog for everyone. Whether you’re reading about about supermom Briohny Smyth or yogis defying size stereotypes, there’s no shortage of inspiration in the articles below.
[caption id="attachment_56479" align="alignnone" width="620"] Photo: Tiffany Ayuda / Life by Daily Burn[/caption]
Flow at Home
When you can't make it to the studio, we've got your back. And your front. And every nook and cranny in between. Get centered with balance-focused poses, or crank up the cardio with some dance-yoga fusion moves. When you're solo, there's no excuse not to do you. (Oh, and if you have company over, check out the AcroYoga poses for double the fun.)
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Get the Right Gear
If you have a body, you are a yogi. Yes, it's as simple as that. But having a few key items can only enhance your practice. Start with a reliable mat, and then layer on the cute leggings and sports bras. You're going to want to check out the smart mat and souped up headphones, too.
[caption id="attachment_61107" align="alignnone" width="620"] Photo: Twenty20[/caption]
Try a Yoga App
Usually phones have no place in your practice. After all, you’re trying to be “mindful” and stay in the moment, right? But new innovations — like instructional yoga and meditation apps — could help guide your yoga skills to a whole new place.
Want more yoga every day? Head to dailyburn.com to try Yoga Made Simple, free for 30 days!
Originally published September 2015. Updated September 2017.
Not every workout has to be grueling. When it comes to dance, there’s only smiling ‘til the end. Just ask Louis van Amstel, Dancing with the Stars top choreographer and LaBlast Fitness founder. “Dance is more intimate and explosive than just pure fitness. It’s a workout in disguise,” van Amstel says.
That’s why we’re bottling up all the heart-pumping excitement left on the dance floor and bringing it right to your home with Daily Burn’s new dance fitness program, LaBlast — available to premium users today.
TRY IT FIRST: Sign Me Up for Burn’s LaBlast Program
LaBlast: The Dance Workout from Louis van Amstel
From the jazzy movements of the Lindy Hop to the rhythmic footwork of the rumba, you’ll train just like the celebs on DWTS during the four-week LaBlast dance workout program. But unlike DWTS, the LaBlast workouts are partner-free so the spotlight’s on you. “You’ll learn the true skill of ballroom dancing and its many influences. Salsa, rumba, Lindy Hop, jive, the list goes on,” van Amstel says.
Under the guidance of van Amstel, you’ll kick, twist and boogie your way to a more confident and stronger you. Plus, you don’t need to follow every step perfectly to reap the health-boosting benefits. Just swaying your hips and staying on your toes is enough to get your heart rate up.
LaBlast is easier on the wallet, too. “Ballroom dancing can be a very expensive sport,” van Amstel adds. The average dance class can cost up to $30, and if you want private instruction, it quickly adds up. But now all you need is your phone, laptop or TV to stream LaBlast’s ballroom-inspired workouts until you’re boogying like a pro.
SIGN ME UP: Try Daily Burn’s LaBlast Program Today
[caption id="attachment_61345" align="alignnone" width="620"] Photo: Ryan Kelly / LaBlast[/caption]
What to Expect from LaBlast
Perfect for all levels, LaBlast combines different moves from a variety of ballroom dances into a 30-minute workout. “The eight workouts are divided into intervals that include fast- and slower-paced forms of dance,” the Emmy-nominated choreographer says. Expect the quickstep to get your heart pounding with fast-paced footwork, quarter turns, spins and chassés. Meanwhile, “Pasodoble and rumba will help you tone and sculpt your muscles through the lengthening and extending movements,” says van Amstel.
Cardio and strength aside, the LaBlast dance workouts will also fine-tune your balance, posture and coordination (read: brain power). “The dances are progressive,” the three-time world dance champion explains. “We work through one move before adding the next one, and then we combine them into one song. You’ll do four rounds of the same routine,” van Amstel says.
This dance party doesn’t miss a beat on your core either. You’ll do twists that tone your obliques and jive kicks that target your lower abs. If you want a greater challenge, add a pair of light weights (five pounds, or whatever you’re comfortable with) to level up the exercises.
TRY IT TODAY: Try Daily Burn’s LaBlast Program
When Life Gets Tough, Dance It Out
What sets LaBlast apart from other dance workout programs is how carefree, fun and approachable it is. Whether you’re a CrossFitter or runner, you can pick up any LaBlast workout and start dancing. If you’re worried about keeping up with the beat, van Amstel assures you not to overthink things — just jump in. “Dance is much like a mirror of life. It’s physical, emotional and mental. But it gives you strength and builds confidence so you can deal with life,” he says.
And with moves like “The Shampoo,” and “Disco Arms,” could you really take it too seriously? “All you need to do is just watch, listen and give up control,” van Amstel says. “You can do it!”
Ready for the most fun dance workout of your life? Sign up for the Daily Burn LaBlast program, now available for premium users only!
The post LaBlast: The Most Fun Dance Workout You’ll Ever Do appeared first on Life by Daily Burn.
[caption id="attachment_37699" align="alignnone" width="620"] Photo: Pond5[/caption]
So maybe you aren’t in good enough shape to get down and give us 50 crunches. But we know you’re not looking to ignore your core either. Well here’s no small truth: A strong midsection isn’t all about six-pack abs. Every time you carry groceries, laundry, or even your kids, you’re relying on your core as a foundation of strength, explains Justin Rubin, Daily Burn’s True Beginner trainer.
“Lots of beginners have upper back tension or lower back issues,” says Rubin. “Your core is located in your posterior chain and strengthening it will help keep your chest up and your spine strong,” which can correlate to some back pain relief.
Whether you’re getting back into fitness after a lapse or you’re an exercise newbie, developing a solid core will increase your stability and balance. Translation: You’ll be able to perform more advanced moves with confidence as you regain your strength.
Ab Workout: 6 Beginner Core Exercises
If you think you need to use a fancy machine to target those inner belly muscles, think again. We asked Rubin to demonstrate six easy-to-follow core exercises for beginners, which don’t require any equipment. Follow along with the GIFs below to bring variety to your next core workout. And for more beginner-friendly workouts you can do anytime, anyplace, head to Daily Burn to try the complete True Beginner program.
1. Bird-Dog Crunch
Targets: Abs, hamstrings, glutes and shoulders
Stronger abs don't develop overnight — you'll have to first learn how to activate your core. For this essential True Beginner core exercise, start on the floor on all fours, hands placed directly underneath your shoulders, hips in line with your knees. This is your starting position. Lift your right hand and extend your arm straight out in on you, keeping it shoulder height, while simultaneously lifting your left leg and extending it straight back (a). Your whole body should be in a straight line from right fingertips to left toes. Bring your left leg to touch your right elbow under your stomach. Extend your leg and arm out again. Return to starting position (b). Repeat on the other side (c). Do five reps on each side.
Modification: If you’re unable to maintain form, simplify this movement by forgoing the crunch. Instead, extend your arm and opposite leg out and hold for three seconds, then switch sides.
2. Standing Bicycle Crunches
Targets: Obliques, rotational muscles
Do traditional crunches cause discomfort? Rubin suggests this True Beginner variation instead. Stand with your feet hip-width apart, hands placed behind your head. With a tight core, straight back and relaxed shoulders lift your right leg and simultaneously raise your right knee and lower your left elbow towards each other (a). Return to the starting position (b). Repeat on the opposite side. Do five reps on each side.
Modification: If rotating your upper body downwards is too difficult, simply lift your knee to your chest while keeping your upper body still, alternating legs.
3. Seated Leg Lifts
Targets: Abs, hamstrings
Don't be fooled by this basic-looking leg lift: Beginners to even more advanced folks will start feeling the burn after a few reps. Sit on the floor, legs extended straight out in front of you. Keeping your core engaged, lean back slightly, so you’re able to place your hands on either side of your glutes. Take a deep breath and lift one leg six inches off the ground (a). Hold for five seconds, and then put it down. Repeat with the other leg (b). Continue alternating for one-minute straight, then take a 20 second break. Repeat for five rounds.
Modification: To make this exercise easier, lift one leg at a time without stopping to hold each one extended for five seconds. Need more of a challenge? After lifting a heel, bring your knee into your chest, then extend your heel back out and lower down. Repeat on the opposite side.
Targets: Abs, possibly hip flexors depending on range of motion
If performed incorrectly, sit-ups can cause more pain than they're worth. Rubin breaks down how to safely and effectively perform the move. To start, sit on the floor with your knees bent, heels touching the floor, hands on either side of your head, shoulders dropped and relaxed to avoid tension in the neck. Keeping your feet on the ground, lay back until your back is flat on the floor, or as far as you’re able (a). Rise back up (b). Continue for one-minute straight, then take a 20 second break. Repeat for five rounds.
Modification: Having trouble keeping your core and back engaged? Slowly lower yourself as far as you can, and work up to lowering completely down to the floor. There’s no need to go all the way back until you can maintain perfect form, says Rubin.
5. Modified Bicycle Crunch
Targets: Obliques, rotational muscles
Start in the same neutral position as the sit-up, sitting with knees bent, heels flat on the floor, hands on either side of your head (a). Bring the right knee and left elbow towards one another, with a simple and gentle twist (b). Return to the start position (c). Complete the movement with the left knee and right elbow. Continue for one-minute straight, then take a 20 second break. Repeat for five rounds.
Modification: This is a major progression from the sit-up, so if this movement is tough for you, keep practicing sit-ups (above).
RELATED: 3 Quick HIIT Workouts for Beginners
6. Spider Plank Crunch
Targets: Lower abs, glutes
Still have fuel left in the tank? Rubin challenges True Beginners to tap into their Spidey sense. Start in a push-up position, hands on the ground directly underneath your shoulders, legs extended backwards with your toes on the ground, so your body is in a straight line. Lift your right leg and bring your knee towards the outside of your right elbow (a). Return to plank position (b). Repeat the movement with the other leg. Do five reps with each leg.
Modification: If this is too challenging, simply hold a plank on your elbows or hands for 30 seconds at a time, for three rounds. (If you have a wrist issue, Rubin recommends doing this movement on your elbows.)
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 Daily Burn. Originally published March 2015. Updated September 2017.
The post Hate Crunches? 6 Better Core Exercises for Beginners appeared first on Life by Daily Burn.
[caption id="attachment_61744" align="alignnone" width="620"] Photo: Ryan Kelly / Barre Harmony[/caption]
A leaner, more toned physique isn’t the only incentive for building stronger thighs. Strengthening your muscles in front (quadriceps), back (hamstrings) and in between (adductors) is key to walking and running with ease, and jumping and squatting with power. Rock solid thighs will also provide a solid foundation for movement in any plane — for everyday and athletic feats.
But if you’re tired of standard squats and lunges, stepping up to the barre can help give your lower half the TLC it needs. Becca Pace, lead trainer for Daily Burn’s Barre Harmony program, says, “Barre workouts allow the smaller muscle groups [like the inner thighs] to fire up and engage.” Barre’s signature lengthening and strengthening pulses and pliés target the thighs like no other. And we’re combining six of Pace’s favorites into one muscle-torching thigh workout. If your legs start to shake, that means your thighs are really working.
6 Barre Exercises for a 30-Minute Thigh Workout
Using a chair that’s about hip height, do 10-15 reps of each of the six moves below. Repeat for two to three rounds. “Higher reps of more intricate exercises tests muscle endurance and builds strength and flexibility without putting pressure on the joints,” Pace explains.
[caption id="attachment_61733" align="alignnone" width="620"] Photo: Ryan Kelly / Barre Harmony[/caption]
1. Second Position Plié with Relevé
For this classic barre move, Pace says when you’re bending your knees in plié, press the outer edge of your feet down and pull your knees back to prevent them from falling in.
How to: Stand behind a chair with your feet in second position (feet slightly wider than hips-width with your toes turned out at 45 degrees), hands resting lightly on top of the chair. Roll your shoulders back and tilt your pelvis forward so your hips are in a neutral position (a). Sit into a grand plié squat with your hips in line with your knees, and then lift your heels off the ground in relevé (b). Squeezing your glutes, bring your heels back down to the ground and do a demi-plié before standing back up (c). This is one rep.
[caption id="attachment_61734" align="alignnone" width="620"] Photo: Ryan Kelly / Barre Harmony[/caption]
2. Reverse Lunge to Passé Combo
This lunge combo tests your hip mobility and balance. “When you’re going to passé, press firmly on your front foot and push off the ball of the back foot to bring your toes to the inner knee of the front leg,” she says.
How to: Stand parallel to a chair on your right side with your feet in first position (heels together and toes turned out to 45 degrees) (a). Take a step back with your left foot and sink into a reverse lunge. Then, bring your left foot back to first position (b). With your left foot pointed, tap it to your left side and then come up to relevé on both feet. Lift your left knee bent out to the side, and with your left toes pointed, touch your right knee in a passé position (c). This is one rep. Do 10-15 reps before switching sides.
[caption id="attachment_61735" align="alignnone" width="620"] Photo: Ryan Kelly / Barre Harmony[/caption]
3. Curtsy Lunge Pulse
Be sure to evenly distribute weight in each foot when you’re in a curtsy lunge. “Aim both hips forward like headlights and wrap inner thighs toward one another, like magnets,” Pace says.
How to: Stand behind a chair with your feet hip-width apart, hands lightly resting on top of the chair (a). Step your left foot behind you to your right side and lower your body into a demi-plié (half-squat) (b). Lift your arms up overhead in third position and pulse your legs for 10-15 reps before switching sides (c).
[caption id="attachment_61736" align="alignnone" width="620"] Photo: Ryan Kelly / Barre Harmony[/caption]
4. Tuck in Demi-Plié with Relevé
Imagine leaning your back against a wall when you’re positioning your body for this move. Your back should remain in neutral throughout the entire movement. Pace says to pull your belly button up toward your ribs to activate your core.
How to: Stand behind a chair with your feet hip-width apart. Place a rolled up towel between your thighs, just above your knees, and squeeze them together tightly (a). Engaging your abs, tilt your pelvis slightly forward with your tailbone pointed down. Bring your heels up up to relevé (b). Squeezing your thighs and glutes, demi-plié up and down for 10-15 reps before lowering your feet back down to the ground (c).
[caption id="attachment_61737" align="alignnone" width="620"] Photo: Ryan Kelly / Barre Harmony[/caption]
5. Inner Thigh Lift
As you lift your bottom leg, be sure not to shift your hips forward or back, and keep your core activated as you lower it back down, Pace says.
How to: Lie on your right side on a mat with your left leg stacked over your right leg. Cross your left leg over your right, planting your left foot firmly on the floor on your side and lying your head down on your right arm (a). Keeping your right foot pointed, lift your right leg off the ground and then bring it back down. This is one rep. You should start to feel the burn in your right inner thigh (b). Do 10-15 reps before switching sides (c).
[caption id="attachment_61738" align="alignnone" width="620"] Photo: Ryan Kelly / Barre Harmony[/caption]
While this exercise is meant to work your thighs, your obliques will get some lovin’, too, in order to keep your hips square. “Try to avoid the hips lifting and dipping, but instead, continue to point them down,” Pace says.
How to: Get in a tabletop position with your hands right under your shoulders and knees under your hips. Bring your right leg out to the side with your knee straight (a). Keeping your hips square and engaging your abs, sweep your right leg up and over to the left side, so you create a rainbow with your leg. Bring your right leg back to the starting position. This is one rep (b). Do 10-15 reps and then switch sides.
Want more moves that tone up fast? Sign up for the Daily Burn Barre Harmony program today for your free trial!
[caption id="attachment_61873" align="alignnone" width="620"] Photo: Ryan Kelly / LaBlast[/caption]
When your typical cardio workout starts to get stale, we have the perfect antidote: dance! Fancy footwork and rhythmic moves mean you almost forget you’re blasting calories and breaking a sweat. That’s why we’re sharing four, fun dance moves from the energetic and always entertaining Louis van Amstel.
Borrowed from his Daily Burn LaBlast program — now available on all streaming devices — these steps highlight four signature dance styles, including disco, samba, paso doble and jive. Just by getting up and busting out these moves, you’ll work your entire body from head to toe. (There’s even some hip action to add a little flare to your routine!) So what are you waiting for? Grab a friend or get grooving solo. It’s time to start the dance party — right at home.
TRY IT NOW: Daily Burn’s LaBlast Program
4 Dance Moves to Start the Party with Louis van Amstel
1. Dance Style: Disco
The Move: Robot
Make like a machine and hit each step with precision — but, as always, don’t be afraid to put your own calculated spin on it.
How to: Start standing and turn your body to angle diagonally to the right. Pull your left knee up toward your chest, as you bend your arms 90 degrees and move your right arm forward and left arm backward. Step your foot back down and then pivot to the left, bringing your right knee up toward your chest. Your left arm should come forward this time, and your right arm backward — both still bent 90 degrees. Try to stick each movement and get your head (and hair!) into it, just like Louis.
2. Dance Style: Samba
The Move: Traveling Volta
Pair your big arm movements with a fun, fresh attitude in this dance step, which has you floating across the floor. Don’t forget to smile — and maybe throw in a shimmy.
How to: Facing forward, turn your left toe out to the side, as you bring your left hand to your right rib (elbow bent). Shoot your right arm straight up to a diagonal by your head. Quickly switch your arms, so your right hand goes to your left rib and left arm swings straight up and out to a diagonal. Simultaneously switch to point your right toe. Repeat the arm swing and toe tap. Then, step your left foot in front of your right and, similar to the grapevine but with most of your weight in your front foot, continue to step to the right. Your back right foot should lightly tap the ground as you go. Repeat the four arm swings, then step back to the left.
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3. Dance Style: Paso Doble
The Move: Sur Place Armswing
Intense and purposeful, this Spanish-style dance move means you can put on your best serious face, and show the world what you’re made of.
How to: Start facing forward, hands in fists down in front of you, wrists crossed. As you march your feet, bring your arms up and out to the sides to create a big circle (fingers straighten as you go). Do that twice through. At the top of the second arm circle, bring your arms back down in front of you as you make a fist again. Strike your foot to the floor at the bottom.
4. Dance Style: Jive
The Move: Pony & Hips
This is where the real heart-pumping and hip-shaking movements come into play! Swing your pony, roll your body and use those abs to really get your midsection involved.
How to: Staying on your toes, shift your weight from your left foot to your right foot, tapping your toe down twice on each side. Move to that side as you do go. While your left toe taps, place your arms straight out to your sides, in line with your shoulders. And as your right foot taps, stack your forearms in front of your chest, elbows bent 90 degrees. Repeat at least twice. Then, bring your arms down to your sides. Shift your weight onto your left foot, body angled to the left and right toe pointing outward. Use your abs to push your hips forward and back. Get your shoulders involved in pulsing, too. Then switch to the other side. Repeat from the top
Keep the dance party going for days with Louis van Amstel's and Daily Burn’s LaBlast Program. Click here to try your free trial today!
The post 4 Ways to Start the Dance Party with Louis van Amstel appeared first on Life by Daily Burn.
[caption id="attachment_62044" align="alignnone" width="620"] Photo: Ryan Kelly / LaBlast[/caption]
If you’re like the 11 million Americans who tune in each week, you can’t help but be hypnotized by the staccato quarter turns and rhythmic kicks from celebrities on Dancing with the Stars. And now you, too, can experience the same all-star instruction right at home with Daily Burn’s new dance fitness program, LaBlast. Led by Louis van Amstel, a top choreographer for DWTS, you’ll learn moves like the Cha Cha, Quickstep, Lindy Hop and more.
Total ballroom beginner? We have good news: LaBlast isn’t about perfect, precise movements. The four-week program keeps things simple, so you can get your sweat on just by moving to the beat. As van Amstel says, “If you can clap it, you can dance it.” Hint: A dance move is usually broken down into four or eight beats (also known as counts). For example, with Quickstep pendulum jumps, you alternate jumping each foot with each beat. When in doubt: “The feeling of rhythm is the best place to start,” he says.
4 Beginner Ballroom Dancing Moves to Try Now
To give you a taste of ballroom dancing and what to expect in the LaBlast program, we handpicked four major dance styles and their signature moves. Each one is 30 seconds and broken down into four to eight counts. Repeat two to three times to commit it to muscle memory. Ready to cha cha? Let’s move!
Think John Travolta on Saturday Night Fever. This form of ballroom dance is just groovy. Shake your hips and boogie on down.
The Move: 4 Count Box Step
How to: With your feet hip-distance apart, take a step to your right with your right foot. Cross your right foot over your left foot and your left foot over your right, then take a rock step back with your right foot. Repeat the same movement starting with your left foot.
2. Cha Cha
Let your mind and body escape to Havana, Cuba. There, you'll sass things up with the Cha Cha. Nail those crossovers of the feet, but remember: the movement is all in the hips.
The Move: Time Step Cucaracha
How to: Stand with your feet together. March your feet for three beats, then on the fourth beat, take a step to your right foot to the side. Return to the starting position and march your feet for three beats, and then take a step to your left with your left foot. To help you feel the rhythm of the cha cha, clap your hands and sway your hips as you move your feet.
Imagine you’re living in the roaring 20s and were just invited to a lavish flapper party. Quickstep is a combination of foxtrot and swing — and yes, it’s quick!
The Move: Turn with Jump Jack
How to: Stand with your feet hip-distance apart, your knees slightly bent and lift your arms straight out to the sides. Placing your weight on your right foot, lift your left foot off the ground and hop on your right side for four counts. Then, jack your feet in and out for two counts before turning a full circle to your left. Repeat the sequence by balancing on your left foot.
TRY IT FREE: Sign Me Up for Daily Burn LaBlast
4. Lindy Hop
Things are about to get jazzy for this joyful dance. Marked by rhythmic pulses and hip shakes, it’s clear why it’s also referred to as the Jitterbug.
The Move: 8 Count Basic
How to: Stand with your feet hip-distance apart and your knees slightly bent. Take a rock step back with your right foot, and then do three kicks, alternating your right and left feet. Next, take a rock step back with your left foot and do three kicks, alternating with your left and right feet. As you become more comfortable with the move, you can jump, instead of step, with the rock step and kicks.
Keep up your ballroom dancing with Daily Burn’s LaBlast Program. Click here to start your free trial today!
The post Let’s Cha Cha! The Beginner’s Guide to Ballroom Dancing appeared first on Life by Daily Burn.
[caption id="attachment_62418" align="alignnone" width="620"] Photo: Twenty20[/caption]
Pushing a shopping cart, lugging some laundry or even dragging your swolemate to the gym, require you to put some back and chest into it. And to make these everyday activities a little less of a struggle, you have to build strength in both the front and back of your upper body. Besides getting you to boast some bigger muscles, specifically targeting your chest and back will help you push and pull heavy items like they’re light as a feather.
So to train you to toss and tug anything, we pulled six effective upper-body exercises — all from the Daily Burn workout program, Live to Fail — which together create the ultimate back and chest workout. To start, simply search for those heavier weights...it’s the key to gaining major muscles and some show-it-off strength.
6 Exercises for an Effective Back and Chest Workout
Working through supersets — alternating one chest exercise and one back exercise — is a seriously efficient way to train your upper body. “The model of working back and chest together works well, because they are agonist and antagonist muscle groups,” says Ben Booker, owner of Second Change Fitness in Arthur, IL and lead trainer on Live to Fail. That means, as you work one muscle group, the opposite one gets to rest, which helps keep the intensity up. “You maximize your time under tension,” Booker explains. “You can exhaust the chest and give it a bit of a break while you attack the back. This keeps the calorie burn high, and your time efficient as possible.”
To nail this workout and fatigue each muscle group, Booker suggests performing 10-12 reps of each exercise back-to-back. Do four total sets of each two-move circuit, resting for 45 seconds in between sets. Then move on to the next superset. As for weights, Booker recommends keeping two sets of dumbbells — one heavy and one lighter — by your side. “Once you can no longer maintain proper form with the weight you choose, then drop down,” he says. “It is called threshold training when you work up to your rep range, while maintaining the best form possible.” After all, that’s how you earn the big guns.
[caption id="attachment_62419" align="alignnone" width="620"] GIFs: Daily Burn Live to Fail[/caption]
1. Dumbbell Row
How to: Start with your left knee on a bench or chair, and your right leg extended behind you. Lean your body forward to about a 90-degree angle and hold a dumbbell in your right hand (a). Pull the weight up toward your chest, palm facing you and elbow staying in close to your side (b). Slowly lower it back down and repeat (c). Then switch sides.
2. Box Push-Ups
How to: Place your hands on a plyo box or chair and get into a high plank position with your shoulders directly over your wrists and feet on the floor (a). Perform one push-up, keeping your body in a straight line from shoulders to heels (b). Repeat.
Trainer tip: If you can perform a full push-up on your own already, switch your stance so your feet are on top of the box and hands on the floor.
1. Sitting Shoulder Fly
How to: Sitting on a bench, box or chair, plant your feet on the floor with knees bent. Lean forward to about a 45-degree angle. Hold a weight in each hand, arms extended down by your sides and palms facing away from you (a). Using the muscles of your upper back to drive the movement, pull your arms up and out to the sides, keeping a slight bend in your elbows. Palms should rotate so they face behind you, thumbs toward the floor (b). Lower your arms back to the starting position and repeat.
2. Pec Fly Bridge
How to: Lying on your back, feet planted and knees bent, hold a dumbbell in each hand overhead, palms facing each other (a). Lift your hips up toward the ceiling to perform a bridge (b). Keeping your hips lifted, slowly lower your hands down and out to the sides, with just a slight bend in your elbows (c). Return to the starting position and repeat. Your hips should stay lifted the entire time.
1. Wide Row
How to: Sitting on a box, bench or chair, plant your feet on the floor with knees bent. Lean forward to about a 45-degree angle. Hold a dumbbell in each hand down by your sides, palms facing behind you (a). Pull your elbows up toward the ceiling, so your hands reach about chest height, elbows bent 90 degrees (b). Slowly lower your hands back down to the starting position and repeat.
2. Dumbbell Chest Press Bridge
How to: Lying on your back, feet planted on the floor and knees bent, hold a dumbbell with each hand overhead, palms facing away from you (a). Lift your hips up toward the ceiling to perform a bridge (b). Slowly lower one weight down to the ground, bending your elbow 90 degrees (c). Push it back up to the starting position (d). Slowly lower your other weight down to the ground, bending your elbow 90 degrees (e). Push it back up to the starting position and continue alternating. Your hips should stay lifted the entire time.
Want more weightlifting workouts? Sign up for Daily Burn’s Live to Fail program today. Your first 30 days are free!
The post 6 Exercises for the Ultimate Back and Chest Workout appeared first on Life by Daily Burn.
Get inspired by these Daily Burn success stories, which showcase real people who committed to fitness and saw results that were way beyond average.
Growing up, Victoria Williams dreaded working out, whether it was gym class or running with the track team. Her lack of self-confidence also made it difficult for her to have a social life in high school. “When I was young, I hated gym class and team sports. I was never good enough to be picked for teams I tried out for,” she says.
Inevitably, her low self-esteem created a Domino effect in her life. During her senior year of high school, Williams wasn't required to take gym class, so she would drive to fast food joints against her parents' wishes. By the time Williams graduated high school, her 5'4" frame was tipping the scale at 173 pounds.
For four years after high school, Williams struggled with losing weight and did Zumba workouts at home or walked outside, since she didn’t like going to the gym. But her workout routine never stuck, and she continued to reach for soda, burgers and fries.
A Rude Awakening
Then, one day at her cashiering job, a woman approached Williams and asked her when her baby was due. The problem was Williams wasn’t pregnant. “I had never been asked this question in my life and I thought I heard her wrong,” Williams says. “But when I asked her to repeat her question, I realized I had heard her correctly.” Williams felt embarrassed and upset. She knew she needed to make a change — stat.
“I just wanted to feel better,” Williams says. “I finally decided that I didn’t feel as good when I was sedentary and ate poorly.”
That’s when she discovered Daily Burn and signed up for the program in January 2016. “I stopped Daily Burn for a little bit after starting a new job, but then I re-committed to it in July 2016. It was then that I stuck to a regular exercise routine and did the workouts every day — no rest days in between.”
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Opening Up to Different Fitness Possibilities
“I hated working out because I thought I wasn’t good at it."
Williams started her Daily Burn journey with True Beginner and then expanded her workout routine to include Barre Harmony, Undefeated kickboxing, Daily Burn 365 and DB10 (for short but efficient 10-minute workouts). “I used to hate yoga and kickboxing, but Barre Harmony really opened me up to doing exercises similar to yoga. The variety of workouts keeps me coming back because I can never ever get bored,” she says.
Today, she finds motivation and support from the Daily Burn 365, a daily live 30-minute workout, community and enjoys talking to the trainers and other members. “I love the fact that I can actually communicate with the trainers through Facebook and thank them when they work me so hard my ponytail comes undone!” Williams laughs.
The weekly topics on Daily Burn 365 have also helped Williams get past her insecurities and build self-confidence. “I hated working out because I thought I wasn’t good at it and because I wasn’t perfect. I had no patience and didn’t want to invest that time in learning. But I learned to be OK with failing and having imperfections,” she says.
Williams says the cardio-focused Undefeated kickboxing workouts have also made her mentally tougher, which she carries through to her day-to-day life. “It’s like therapy realizing that I’m not the only one who has struggles. [The program] has taught me to do the work and be patient. I had to give myself a chance and not just give up right away,” Williams adds.
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Improving Eating Habits
It was also time to address her food choices. Williams knew all too well that continuing to eat fast food would just put her back in the endless cycle of yo-yo dieting. So she cleaned up her eating habits and learned how to cook nutritious dishes at home with her husband.
“I used to be addicted to energy drinks and diet soda and never cooked at home. I also rarely ate vegetables,” she recalls. “But now I eat more wholesome foods.” While meal prepping will never be her thing, Williams says she has simplified her meals to make them convenient and easy to prepare. As someone who has tried Weight Watchers, she didn’t want to go back to counting, whether it was calories or carbs. “For the first time, I was about making sustainable eating choices that could realistically last the rest of my life. I don’t want to think too hard about the food I’m eating or worry about calorie intake,” Williams says.
When it comes to indulging, she admits she still loves ice cream. (Everything in moderation, right?) “Halo Top ice cream is my favorite. You can enjoy a whole pint for very little calories and sugar,” she says. The important thing for her was learning how to choose healthier options with fewer processed ingredients.
A New Year, A New Woman
After just a little over a year of working out regularly and eating well, Williams lost 28 pounds. But shedding the weight came second to shedding her old hang-ups and learning to love fitness. She says she is miles — years — from the teenager who would skip gym class to hit up a drive-thru.
“Over the last year, I found so many more reasons to continue on this healthy path,” Williams says. And they have nothing to do with that initial impolite comment or negative self-talk. It comes from a place of positivity. “The community, love, support and real people of Daily Burn have all inspired growth in me. There’s nothing I can’t do.”
To learn more about Daily Burn 365, or to start your free trial today, head to DailyBurn.com/365.
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. Always talk to your doctor before beginning any exercise or weight loss program. Daily Burn users who worked out for 30 minutes or more at least five times a week for 60 to 90 days reported an average weight loss of about one pound per week. For those seeking to lose weight, keep in mind that extreme weight loss can be harmful to your health if done improperly or too suddenly. Always talk to your doctor before beginning any exercise or weight loss program.
The post How This Gym-Averse Introvert Became a Workout Junkie appeared first on Life by Daily Burn.
[caption id="attachment_62718" align="alignnone" width="620"] Photo: Ryan Kelly / Daily Burn 365[/caption]
Halloween isn’t just about the cauldrons of candy, haunted houses and costume contests. It’s also about stretching out the cobwebs and pulling out a few surprises from your bag of tricks. And here at Daily Burn, that means trying a few new witchin’ good moves!
From the Grave Riser to the Monster Walk, these spellbinding exercises from DB365 trainer Erika Shannon will target and tone your arms, core, back, glutes and much more. Not to mention, this 15-minute workout can help you resist the urge to overindulge in Halloween treats and snacks during couch time. So grab a tricked out broom (or bat), jack up the Thriller music and give your muscles a real treat.
5 Strength Moves for a Killer Halloween Workout
Perform each exercise for one minute. (For the Ghostbuster, that’s 30 seconds per leg.) Rest for 30 seconds and repeat for three rounds.
[caption id="attachment_62719" align="alignnone" width="620"] Photo: Ryan Kelly / Daily Burn 365[/caption]
1. Dancing Skeleton
If you’re not a fan of floor crunches, we have good news. This standing variation will work its magic on your core in a whole new way. “With the dancing skeleton, you’re working your obliques, but also adding the element of balance, which improves everyday function and stability,” Shannon says. This ab-tightening move also adds range of motion, and you can get your heart rate up by working in some speed. To maintain wicked posture, keep a slight bend in your supporting leg as you lift the other leg towards your elbow. You’ll also want to stay upright in the side crunch instead of leaning forward, Shannon says.
[caption id="attachment_62721" align="alignnone" width="620"] Photo: Ryan Kelly / Daily Burn 365[/caption]
2. Ghoul Mornings
This exercise is all about the unexpected slow burn, much like a ghoul eyeing its prey. Working your hips, trunk extensors, hamstrings, glutes, abs and back, the key to this lower-body blast is engaging your abdominals so your chest and back don’t drop. Shannon advises, “Transfer a little more weight into your heels, and imagine squeezing your shoulder blades together as you hinge forward.” But don’t mistake this move for a squat. “While it’s natural to transfer some weight into the heels as you descend, think more of keeping your abs engaged than sticking your butt out.”
Don’t be afraid to go at a slower pace in order to keep your back flat and chest lifted. Shannon says that pressing your shoulders helps you avoid hunching and rounding, which could eventually cause bigger posture issues.
[caption id="attachment_62722" align="alignnone" width="620"] Photo: Ryan Kelly / Daily Burn 365[/caption]
Give your glutes, abductors, adductors and quads a clean sweep with this challenging lateral lunge that tests your balance and hip mobility. Remember to make sure your knee doesn’t move past your toes and to sit your hips back into the stretch once you lunge sideways. Shannon’s pro tip: “Step out wide into the lunge, toes pointing forward and keep that back straight! Enjoy the feeling of swinging down to up — it’s fun!” Just don’t cheat yourself by using momentum. You’ll want to use your core and glutes on that upswing, so move with control.
[caption id="attachment_62723" align="alignnone" width="620"] Photo: Ryan Kelly / Daily Burn 365[/caption]
4. Monster Walk
Much like an overhead squat, the monster walk works every major muscle group, including the deltoids, triceps, core, glutes and quads. If you find yourself struggling with the broomstick overhead, Shannon says to try taking a wider arm position, especially if you have limited mobility in your shoulders. For your lower body, Shannon recommends, “Keep your weight in your heels, and let your butt stick out a bit (without losing stability in your lower back). Think of your body moving all in one solid unit.”
[caption id="attachment_53446" align="alignnone" width="620"] GIF: Ryan Kelly / Daily Burn 365[/caption]
5. Grave Riser
Who knew getting out of bed could turn into a workout? In this grave riser exercise, start by laying flat on your back with your hands on both ends of the broomstick in front of you and feet flexed. As you slowly raise your upper body off the ground, keep your legs straight and pinned to the floor. “Send energy through your heels to keep your feet actively flexed and tuck your chin to your chest as you come up,” Shannon says.
While your back doesn’t need to be perfectly straight in this exercise, especially on the way up and down, Shannon says you’ll need to engage your abdominals and back muscles to lift yourself from the floor and safely peel back down. “Try to feel your sit bones pressing down on the floor as you stretch your spine as tall as you can. No need to keep them there long, though, just enough to stretch tall, then repeat back down to your descent.”
For more moves from Shannon, head to DailyBurn.com/365 to get new workouts every day (free for 30 days!).
Originally published October 2016. Updated October 2017.
Between doing the Monster Mash and watching Hocus Pocus, you can still find time to break a sweat while staying in the holiday spirit. This Halloween workout features bodyweight exercises only, which means you can easily do it before, during or after trick-or-treating, or in the kitchen while cooking up some healthy homemade treats. Just grab a buddy and bust a killer move like trainer Becca Pace does here on Daily Burn 365. The only rule: You must have some fun! Because after all, that's what this spooky holiday is all about. Well, that and using it as an excuse to get terrifyingly tough.
Your H-A-L-L-O-W-E-E-N Bodyweight Workout
Perform each move below for 10 to 20 reps, take a breather, then do it all again. Want more of a challenge? Do as many rounds as possible before someone yells BOO! (Or you decide it’s time to stop the sweat.)
H: High Knees
Act like you’re chasing goblins and ghouls — or running from zombies — and pick up some speed. Pump your arms as you go and use your abs to pull your knees up toward your chest.
A: Air Squats
Want to channel Beyonce this Halloween? Drop it low into that squat by pushing your hips back and keeping your weight in your heels.
Lunges work well for balance and walking with confidence. So use this move to strengthen your strut as you show off your Wonder Woman or Khaleesi costume. Keep your chest up, shoulders over your hips and knees bent at 90 degrees with each step.
L: Lateral Lift
Treat your upper body to some tough love with this exercise. Engage your abs and lean forward as you go to take pressure off your low back — and make sure to squeeze those shoulder blades together.
O: Oblique Crunch
To twist and shout you need some side body strength — and this move works like magic. Fully rotate to each side to activate the oblique muscles of your midsection.
W: Windshield Wipers
You might resemble a bug or other creepy creature during this core-focused exercise, which is exactly what you want. Press your shoulders and arms into the floor as you swing your legs to each side, using your abs to move your lower half.
E: Elbow Plank
Make like a mummy and keep your body super stiff for this isometric hold. Maintain a straight diagonal line from shoulders to hips to ankles for one minute. Just remember not to arch or round your spine.
E: Elbow to Knee
Spiderman will have nothing on you when you perfect this exercise. While holding a solid plank position, bring your knee to the outside of your elbow, then return it to the floor and repeat on the other side. It’s all about building core strength and stability so you can climb to new fitness heights.
N… Now Go Trick-or-Treat!
You’ve put in some scary good work, now it’s time for some scary good times. Grab a snack — we suggest one of these fun, festive and still healthy treats — and celebrate the fall season!
If you’re looking for more sweaty good fun, sign up for Daily Burn. Try it free today!
The post Before You Trick-or-Treat, Try This Halloween Workout appeared first on Life by Daily Burn.