[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. The best way to make these everyday activities a little less of a struggle? 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 of the best upper-body exercises — all from the Daily Burn workout program, Live to Fail — to create the ultimate back and chest workout. To start, reach for those heavier weights... It’s the key to gaining major muscles and some show-it-off strength.

RELATED: What No One Tells You Before Entering the Weight Room

Build Upper Body Strength with These Exercises

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 is a good way 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.”

RELATED: Why Trainers Love MetCon Workouts (And You Should Too)

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 two sets of dumbbells — one heavy and one lighter — for both men and women. “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.

Superset 1

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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 with good form (keeping your body in a straight line from shoulders to heels) (b). Repeat.

Trainer tip: If you can bang out these push-ups without breaking a sweat, switch your stance so your feet are on top of the box and hands on the floor. Trust us: You will definitely feel the burn in your pecs.

RELATED: Can’t Do a Push-Up? Here’s Where to Start 

Superset 2

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. For best results: 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 to protect your joints and really target those pecs (c). Return to the starting position and repeat. Your hips should stay lifted the entire time.

RELATED: 6 Weightlifting Exercises to Build Serious Strength

Superset 3

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 for men and women? Sign up for Daily Burn’s Live to Fail program today. Your first 30 days are free! 

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 October 2017. Updated January 2018. 

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The post 6 Exercises for the Ultimate Back and Chest Workout appeared first on Life by Daily Burn.

[caption id="attachment_65181" align="alignnone" width="620"] Photo: Ryan Kelly / Daily Burn Power Cardio[/caption]

The weight room is no longer a man’s world. Ladies are getting into formation at the squat rack and hitting the bench — and it’s not just about aesthetics. Lifting heavier weights can help strengthen joints and improve sports performance, among other benefits. Yet while super-toned arms and glutes are muscle groups women tend to tackle first, they shouldn’t wave, “Bye Fit-licia” to other areas.

Erika Shannon, certified personal trainer and a lead trainer for Daily Burn’s Power Cardio Program, says, “In general, women tend to have weaker chests and shoulders, just because of how we are anatomically different than men.”

Women also need to strengthen their core and pelvic floor, especially those who recently gave birth and have diastasis recti, Shannon says. And because women have smaller, thinner bones than men, weightlifting is recommended to help build bone density and reduce risk of osteoporosis. Here’s our strength workout plan for women.

RELATED: The 3 Muscles Women Neglect (and How to Strengthen Them)

The Workout Plan for Women to Get Strong

Ready to get strong head to toe? These compound dumbbell exercises from Shannon’s Power Cardio workout plan for women target multiple muscles at once, while providing cardio benefits, too. “I use compound movements to get the best bang for your buck, time-wise. Why just work arms when you can get legs, core and cardio, too?” Shannon says. Grab a pair of dumbbells and perform eight reps of each move for two to three rounds. But don’t skimp on weight! The heavier you lift, the greater the results.

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1. Hip Hinge to Reverse Fly

Targets: Back and shoulders
This good morning and reverse fly combo engages your thoracic spine, so you can draw your shoulder blades together and open the chest. “I love a reverse fly because it opens up the upper back. When we’re hauling our kiddos around all day, we tend to hunch and the shoulders pull way forward,” Shannon says.

How to: Hold a dumbbell in each hand by your hips, and stand with your feet slightly wider than hip-distance apart (a). Engaging your core and pulling your shoulders back, bend forward at the waist until your torso is parallel to the ground (b). Then, using your back and shoulder muscles, raise your arms up to form a “T” with your elbows slightly bent. Squeeze your shoulder blades together to fully engage the muscles (c). Bring your arms back down and stand back up to the starting position (e).

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

2. Hammer Curl to Overhead Press

Targets: Biceps and shoulders
Functional movement patterns don’t get more real than this compound move. Since we’re constantly picking things up and reaching high and low, this exercise is great for testing your squat. But don’t forget to also engage your core. “From putting groceries away to throwing our kids in the air, it’s important to contract your abs for balance,” Shannon says.

How to: Hold a dumbbell in each hand with your palms facing in, and stand with your feet slightly wider than hip distance (a). Activating your glutes, squat down with the weights between your ankles, and then curl your arms to lift the weights up to shoulder height (b). Press the dumbbells up overhead, and then bring them back down by your sides (c).

RELATED: Get Sculpted Shoulders With These 5 Exercises

3. Rear Lunge to Row

Targets: Glutes, hamstrings and lats
No workout plan for women is complete without lunges. Lunges are great exercises for improving balance and coordination, as well as strengthening the lower body. “Holding a lunge, even when supporting yourself on one elbow, is a lot of great glute work. Keep the back knee bent and the weight distributed equally to really feel it,” Shannon says. In this combo move, we add a row to work the lats, so you can finally beast those pull-ups.

How to: Stand with your feet hip-distance apart and hold a dumbbell with your right hand, palms facing forward (a). Take a big step back with your right foot into a lunge (b). As you lower your body to the floor, pull the dumbbell up to your chest, forming a 90-degree angle (c). Stand back up and repeat on the left side.

SIGN ME UP: Try Daily Burn Power Cardio FREE

4. Plank Row to Triceps Kickback

Targets: Core, lats and triceps
The key to maintaining form with this exercise is to have a wide stance and use your core and back to stabilize you. “If you have diastasis recti, perform the rows and kickbacks on all fours. You'll still get core work in there because you're using your abs and back to stabilize yourself while only holding weights in one hand,” Shannon says.

How to: Get into a high plank position with your shoulders directly over your wrists and a dumbbell in each hand (a). While maintaining a plank, pull the right dumbbell up to your chest, bending your elbow to 90 degrees. Then, engage your triceps to fully extend your arm behind you (b). Keep hips square and core engaged throughout the exercise. Repeat on the left side.

5. Glute Bridge to Chest Fly

Targets: Chest and glutes
Want to make everyday activities like pushing and pulling heavy things easier? Work your chest! “When you bring your arms back from opening them up, see if you can maintain the feeling of freedom in the chest when you open your arms!” Shannon says. The bonus is that the glute bridge will strengthen your pelvic floor, too — an essential in every strength workout plan for women

How to: Lie on your back with your knees bent and feet flat on the floor. Hold a dumbbell in each hand, palms facing each other, and raise them up directly over your chest (a). Lift your butt off the floor to perform a basic glute bridge (b). While holding this position, lower your hands out to the sides with a slight bend in your elbows (c). Bring your hands back in and lower your butt to the ground (c).

For more cardio-strength workout plans for women, sign up for the Daily Burn Power Cardio Program and get your first 30 days FREE! 

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The post The Strength Workout Every Woman Should Be Doing appeared first on Life by Daily Burn.

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A leg workout isn’t just about chiseled quads, sculpted calves or a toned behind. Building strong muscles in your lower body translates to more power, speed and overall ease of movement. Plus, because your bottom half hosts the body’s biggest muscles, the more you strengthen them, the more calories you’ll burn with every movement.

Don’t believe us? Take it from Ben Booker, lead trainer for Daily Burn’s Live to Fail program (a strength training program for men and women). “I was once the guy that skipped leg day, or at least didn't give it the attention it deserved when I first began lifting weights,” Booker says. That quickly changed when Booker learned how good it was for not only muscle growth in the lower body, but all over. “Men and women alike burn more calories for fat loss and increase metabolism when they consistently train legs. Body composition will change and your body will become more efficient.”

How can you turn that town? Time to turn up the burn with this leg workout, featuring four of Booker’s favorite power moves.

RELATED: 9 Reasons Not to Skip Leg Day

4-Exercise Leg Workout to Build Strength and Power

In this leg workout, you’ll superset two exercises — or perform them back-to-back to complete one set. When picking weights, Booker suggests starting lighter than you think you should. “Only do an amount of weight that allows you to keep proper form. As soon as you cannot keep the form, drop the weight and complete the rep ranges,” he says.

To maximize gains, do 10 to 12 reps of each exercise and four sets. Aim to tackle this leg day workout at least once a week — but twice is even better, Booker says. Just be sure to have two to three rest days between each session to allow for muscle repair and recovery.

RELATED: 6 Weightlifting Exercises to Build Serious Strength

Superset 1

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1. Dumbbell Squat

Targets: Quads, hamstrings and shoulders (for weight stabilization)

How to: Start standing with feet just inside shoulder-width apart, holding your dumbbells in racked position with elbows bent and weights placed at shoulder height (a). Drop your hips down and back, keeping weight in your heels, for a squat. Don’t shift your bodyweight to the front of your foot. Heels should say on the ground, and weights stay directly over feet (b). Stand back up and repeat, keeping your back flat and chest tall (c).

2. Step-Ups

Targets: Upper quads, glutes, hamstrings and helps with hip mobility and balance

How to: Grab a box, bench or chair that’s high enough to challenge you, yet low enough that you don’t have to use your bottom foot to push off the floor. Stand in front of it, right leg on top and arms down by your sides, holding dumbbells (a). Step up on your right foot, pushing off your heel to stand straight up (b). With control, lower back to the ground, keeping your right foot on top. Back should stay flat and shoulders down, with minimal swinging of the weights (c). Repeat, then switch sides. Start each set with the opposite foot.

RELATED: 5 Moves for Your Butt, Hips and Thighs

Superset 2

3. Chair Squats with Calf Raise

Targets: Thighs, quads, calves and hamstrings

How to: Start standing with feet shoulder-width apart, toes pointing slightly outward (a). Lower your butt back and down until you come to sit on the chair (it should be low enough to provide a challenge). Move slow and with control to activate your hamstrings and stabilizer muscles (b). Stand back up, coming onto your toes as high as possible at the top for a calf raise (c). Repeat, minimizing the dumbbell swing and keeping your back flat and chest tall.

4. Side Lunge

Targets: Inner thighs, glutes and hamstrings

How to: Start with your legs at least six inches wider than shoulder-width apart, toes pointing forward. Hold one dumbbell with both hands under your chin (a). Shift your butt back and move your body over your right leg, bending your knee and going as long as you can while keeping the opposite leg straight. Your left foot can roll to the side, but keep your entire right foot planted (b). Stand back up straight (c). Repeat on the other side and continue alternating.

For more strength workouts, go to dailyburn.com/ltf to start your free trial today!

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The post Leg Day Workout: 4 Strength-Building Exercises appeared first on Life by Daily Burn.

[caption id="attachment_66011" align="alignnone" width="620"] Photo: Twenty20[/caption]

Just because you’re new to fitness doesn’t mean high-intensity interval training isn’t for you. Otherwise known as HIIT workouts, these fast-paced routines have been shown to torch tons of calories in a short amount of time — so you don’t need to spend hours in the gym. This type of training will have you alternating between periods of maximum effort (think: 20 seconds of jumping jacks) and short recovery.

If you’re just getting into fitness — or starting over after an injury —  the key to success lies in doing the right moves, at your own pace. Yes, HIIT workouts should be intense, but pushing too hard, too fast can result in injuries and other setbacks. Your task: Listen to your body, modify as needed, and complete each movement with proper form.

RELATED: The Do-It-Anywhere HIIT Workout You Need to Try

To kick off your journey without a hitch, we’ve tapped Justin Rubin, trainer for Daily Burn’s True Beginner program, to create three workouts, ranging from 10 to 30 minutes. Each one has easy-to-master moves, made just for you. All you need is a chair and a yoga mat. Then, start with this dynamic, two-minute warm-up to get your muscles ready to go:

• Jog or march in place for 30 seconds.
• Standing tall, circle your arms backwards, one after the other, (as if you're pretending to do the backstroke) for 30 seconds.
• Finally, perform a front lunge, side lunge and back lunge stepping with the same leg, then switch to the other leg and repeat. Continue for one minute. Now, get ready to HIIT it!

RELATED: 50 Butt Exercises to Sculpt Stronger Glutes

Beginner HIIT Workouts You Can Do in 30 Minutes or Less

10-Minute HIIT Workout

Work up a sweat in less than the time it would take you to drive to your gym with this simple routine. Best of all, you don’t need any equipment to jump right in.

[caption id="attachment_66012" align="alignnone" width="620"] Photo: Pond5[/caption]

Jab, cross, front (right side): Stand with the right foot in front of the left, hips facing to your left side. Bring your arms up into a boxing position. Jab (punch) forward with the right arm, then throw a “cross” punch with the left arm, letting your body rotate as your left arm crosses over your body to the right. Your bodyweight should be over your right foot, with your back heel picking up off the floor slightly. Bring both arms back into the body, shifting your weight back to the starting position and facing front. (This is the "front" move.) Repeat on the left side. For more detailed instructions, try Cardio Kickboxing 1 and 2 in DailyBurn’s True Beginner program.

Jumping jacks: Start by standing upright with your feet hip-width apart and your arms at your sides. Jump your feet out while raising your arms. Repeat as fast as possible. If a regular jumping jack is too difficult, step side to side while raising your arms instead.

Sumo squats: Position your feet a little more than hip-width apart and point your toes out at a 45-degree angle. Keeping your weight in your heels, back flat and chest upright, lower yourself until your thighs are parallel to the floor. Engage your glutes and quads and push back to the start position. Repeat.

Cool down with an overhead stretch, reverse lunge and forward fold.

RELATED: HIIT It Hard with These 27 Beginner Workouts and Tips

20-Minute MetCon: HIIT Workout

Metabolic conditioning is designed to maximize your caloric burn, so you should expect this workout to feel challenging. You’ll go through five moves that focus on full-body exercises. Try to do as many reps as possible during each 45-second interval, then rest for 15 seconds before repeating.

[caption id="attachment_66013" align="alignnone" width="620"] Photo: Pond5[/caption]

Push-ups: If you can’t complete a traditional push-up, place your hands on a stable chair or plyo box instead of the floor. Or, try doing push-ups with your knees resting on the ground.

Squats: For extra assistance, use a chair for added support. Remember to keep your feet under your hips and your bodyweight in your heels, says Justin.

Butt kicks: Jog or walk in place, kicking your right heel up to touch your bottom. Repeat with the left leg.

Tricep dips: Place your hands on a chair or a low table, with your back to the chair. Put your legs straight out while balancing on your palms. Bending from your elbows, lower as far as you can, then press up to the original position. Engage that core!

Side Lunges: With your bodyweight in your heels and your toes facing forwards, step to the left in a deep lateral lunge, keeping your knee above your toes. Alternate legs.

Cool down with an overhead stretch, a quad stretch and a forward fold.

RELATED: 3 Fat-Blasting HIIT Workouts to Try Now

30-Minute MetCon: HIIT Workout

Got half an hour? Try this longer workout to challenge your core, and your upper and lower body. (Fun fact: This will burn more calories than 30 minutes spent walking on the treadmill!) Complete the same three-minute warm-up as in the previous workout, then get ready to move it, move it.

[caption id="attachment_66016" align="alignnone" width="620"] Photo: Pond5[/caption]

For exercise descriptions, see above.

Cool down with an overhead stretch, a reverse lunge, a quad stretch and a forward fold, holding each move for 30 seconds.

To get new workouts free you can do right at home, head to dailyburn.com. 

Originally published February 2015. Updated February 2018. 

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The post 3 Quick HIIT Workouts for Beginners appeared first on Life by Daily Burn.

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.

RELATED: The Truth About How to Lose Belly Fat

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.

RELATED: 5 Standing Ab Exercises for People Who Hate Crunches

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.

RELATED: 5 Planks, 10 Minutes: Your Ultimate Ab Workout

4. Sit-Ups

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.

RELATED: The Kickboxing Workout That's All About Abs

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 and August 2021. 

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All images except for the cover one via Daily Burn. Cover image via Shutterstock

The post Ab Workout: 6 Better Core Exercises for Beginners appeared first on Life by Daily Burn.

Champion Training is Coach Dane Robinson’s personal playbook for success and now, it’s yours! In this collection, you’ll focus on building a solid foundation of strength, athletic conditioning, and mobility. Over the course of the “season,” from tryouts to the championship game and beyond, you’ll learn to work smarter, not harder, and see amazing results.

As a former collegiate and pro football player and women’s football coach, Coach Dane is passionate about taking what he’s learned on the field and bringing it to everyday athletes just like you. With his signature mix of encouragement, fun, and a bit of tough love, Champion Training will bring out your inner athlete and leave you ready to tackle the next challenge.

Coach Dane designed Champion Training to get progressively more challenging as you work through the schedule, taking you from the pre-season all the way through to your final victory lap in just two weeks. He also added mobility workouts at key points to help you focus on stability and joint health, so you can keep working out while feeling great for as long as possible.

We’ll be releasing new curated collections from our beloved trainers, featuring popular workouts, styles, and more, to help you reach your goals faster than ever and give you more of the trainers you love. Champion Training is only the first of many, so stay tuned – your favorite trainer just might be next!

Ready to level up in your goals, body, and life? Let’s go!

Not a Daily Burn member? Sign up at dailyburn.com and start your free 30-day trial today.

The post Introducing Champion Training with Dane Robinson appeared first on Life by Daily Burn.

We are thrilled to announce the birth of our newest baby, Baby Bump and Beyond: Your Guide to Pregnancy and Postpartum Fitness! 

This is no ordinary pregnancy fitness program: with dozens of individual workouts and a customized weekly schedule, Baby Bump and Beyond is the most comprehensive guide to a fit and healthy pregnancy available. Join expert trainers Kendra and Nicole of the Devoted Mamas for a pregnancy and postpartum fitness experience that is safe, effective, and empowering! Strength training, cardio, energizing yoga workouts, and helpful tutorials will keep you feeling amazing and strong during pregnancy. Then, an extensive “return to movement” postpartum program will get you back into your workouts with ease and confidence. 

Kendra and Nicole know you might be unsure about how to safely work out during pregnancy, brand new to fitness but excited to create healthy habits during it, or super active and ready to maintain your current fitness level with a few adjustments for your growing bump – no matter where you are today, you’re in the right place and the best hands.

This program includes a mix of pregnancy-safe strength training, cardio, and energizing yoga workouts specifically designed for each week of your pregnancy. Tutorials break down common concerns, provide invaluable tips, and help you feel confident and empowered as you move through pregnancy and safely get back into exercise during the postpartum period.

We couldn’t be more excited to welcome Baby Bump and Beyond into our family. And to all our pregnant and postpartum members who have been asking for a program like this: it’s an honor to support you during such a special and transformative time in your life. Can’t wait to see you glow and grow! 💖

Not a Daily Burn member? Sign up at dailyburn.com and start your free 30-day trial today.

The post Introducing Baby Bump and Beyond: Your Guide to Pregnancy and Postpartum Fitness appeared first on Life by Daily Burn.

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 breath, 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.

L: Lunge 

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 standing, bring your knee to the opposite 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! 

Read More
Get Scary Strong with This Halloween Workout
Got 10 Minutes? 3 Fat-Blasting Bodyweight Workouts
The 7 Best Strength Exercises You’re Not Doing

Originally published on October 26, 2017. Updated on October 29, 2021

Cover image via Shutterstock

The post Before You Trick-or-Treat, Try This Halloween Workout appeared first on Life by Daily Burn.

Can’t remember the last time you tried to tone your core? Though it might sound intimidating, a Pilates workout could be one way to start developing a stronger center. “One of the best things about Pilates is it is truly for anyone of any level,” says Andrea Speir, Daily Burn Pilates instructor. “Classical Pilates consists of over 600 exercises, all of which have modifications and variations.”

Pilates might imply a pricey studio or fancy equipment to some, but in reality, all you need is a mat. These seven easy Pilates moves require no gear, and are simple enough to try almost anywhere. You’ll find yourself strengthening more than just your core, too. “Pilates is a full-body form of exercise, so everything is getting targeted,” Speir says.

Even if you’ve been skipping out on ab workouts for a while, you can probably still pull off these moves with a few modifications. “In my opinion, it is one of the best things for newbies or people who feel they are out of shape because it will help build a solid base of strength… Everything is based on what your level is and yours alone,” says Speir. Try these seven simple moves to get started today.

RELATED: Hate Crunches? 6 Better Core Exercises for Beginners

7 Core Exercises for a Beginners' Pilates Workout

1. The 100

At the core of every Pilates practice is ‘The 100,’ which is designed to get your blood pumping and warm you up, Speir says. Struggling to make it to the end of this move? “Make this a "50" instead,” Speir advises. “That means inhale for five counts and exhale for five counts. Do that five times. Focus on how much your abdominals are engaging and breathe.”

How to: Draw both legs into your chest, hold on to your legs, curl your head and chest up to a tight ball (a). Send your legs out to a tabletop position with your knee directly above your hip and shins parallel to floor. Hold on behind your thighs and actively curl up, deepening and hollowing out your abs (b). Hover your arms right above your abdominal wall and start to pump your arms 6 to 8 inches up and down, taking deep breaths, inhaling for 5 counts, exhaling for 5 counts (c). Repeat 10 times, without taking a break. Rest your head flat on the floor, rather than curling it up, if the move feels too difficult.

RELATED: The Ab Moves You Aren't Doing (But Should!)

2. Rolling Like a Ball

Don’t take yourself too seriously. This playful move is actually a simple way to simultaneously massage your back muscles while also working your abs, Speir says. “This exercise is great for beginners because the rounded shape of your spine helps teach you how to properly and effectively engage the core muscles, while challenging them to work hard,” Speir says.

RELATED: 5 Crazy-Effective Crunch Variations

How to: Come into a seated position, knees bent, feet pointed, with just your toes touching the floor (a). Grasp the back of each thigh with each hand, and lift your legs up. Keep your knees shoulder-distance apart, and lower your head between your knees (b). Inhale, exhale, deepening your abdominals, practicing your balance, for two breaths (c). Rock back to your shoulder tips (never onto your head or neck), then back up, finding your balance for a moment. Repeat five times.

3. Single-Leg Circles

With this simple sequence, you’ll learn how to keep your abs engaged, even when you’re moving your legs. “If you need a little bend in that knee of the circling leg, go for it!” Speir says. “It's far better to bend that leg than to have your hip lifting up and out of place.” Another tip for first-timers: It may help to bend your non-circling leg, rather than keeping it flat on the mat — this will help you engage your core and align your hips.

How to: Lay down on the mat, shoulders down, ribs down, and extend your right leg straight up to the sky, with the left leg bent, foot flat on the floor (a). Circle your right leg across your body to your left shoulder, then back around to your right shoulder, stop at your nose. Focus on keeping abdominals scooped in (b). Repeat five times, then reverse, and switch legs.

4. Single-Leg Teaser

The single-leg teaser is an easy way to get your body prepared for the more advanced regular Pilates teaser — in which both legs are extended in the air. Mastering the single-leg teaser first will help you learn how to find and maintain proper form, Speir says. “Make sure your legs are tightly hugging together, even though one leg is extended. You want your knees touching the entire time,” Speir advises. “This midline connection will help the lower abdominals engage and also keep the leg from swinging or dipping around, which makes the exercise more difficult and allows the back and hips to take over.”

RELATED: 7 No-Crunch Exercises for Six-Pack Abs

How to: Lying on your back, walk your feet in closer together, with your legs at a longer angle (not right in near your hands) (a). Extend one leg out, tightly hugging your inner thighs and knees together (b). Reach your fingers for your toes. Piece by piece, start to slowly round your body up reaching for those toes (c). Roll down only to your shoulder tips, come right back up and reach (d). Repeat four times. Place that foot down, send the other one out, and repeat 4 times.

5. Criss-Cross

Who said Pilates had to be complex? You’ll work your entire mid-section with this simple move. “This is one of [my favorite] exercises for building amazing core strength,” Speir says. Having trouble lifting your head? Try rolling up a towel and placing it under your neck. “This will help you see your abdominals and make sure they are probably engaging while in a way imitating the action of having the head and neck up,” Speir says. Remember, you only want to use this modification for moves that require your head and neck to curl up, not any exercises where you’re lying flat on the ground.

How to: Lay on your back, knees pulled into your chest, hands supporting the base of your head (a). Extend your right leg straight in front of you, left leg remains bent. Twist towards your left leg, holding for three counts (b). Switch, extending your left leg straight, pulling your right knee into your body. Spiral your chest towards the right knee, holding for three counts. Repeat twice. Then, do the move faster for four more full rotations (once on each side).

6. Saw

If you tend to shy away from traditional ab work (like crunches), this move might be your new go-to. “This exercise helps open and stretch the shoulders and upper back,” Speir says. “This is a must-do for beginners because it establishes a proper base and form for the body. It also builds strength, while giving a good juicy stretch.”

How to: Sit up, legs spread as wide as a yoga mat (a). With your arms straight out to your sides, twist to your left (b). Stretch your right hand towards your left foot, pulsing three times (c). Roll up in the twist, untwist, and return to center. Repeat on the opposite side. Repeat once more on each side.

RELATED: 3 Yoga-Inspired Ab Moves You've Never Seen Before

7. Mermaid

This stretch gives some much-needed attention to the sides of your body, which rarely get the TLC they deserve, Speir says. “Not only does it feel fantastic but it will help relieve tension and lengthen out your body.”

How to: Rest on your right hip in a seated position, with your legs folded together to the left side (like a mermaid!) (a). Place your left hand around your ankles, and hold your right arm straight up in the air, grazing your ear (b). Keeping your abdominals engaged, reach your right arm towards the ceiling, and then out and over to the left, making sure your arm stays straight. You should feel a stretch along the right side of your body. Repeat twice (c). For a counter-stretch, place your right hand on the mat, bending it slightly (d). Lift your left arm up near your ear, and stretch to the right. Spin your legs around, and repeat on the opposite side.

For more Pilates workouts you can do anytime, anyplace, head to DailyBurn.com.

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

Originally published March 2015. Updated on August 2016 and November 2021

GIFs via Daily Burn. Cover image via Shutterstock

The post 7 Easy Pilates Moves for a Quick Core Workout appeared first on Life by Daily Burn.

If you’ve never worked out a day in your life or you’re looking to add on to your fitness routine, we’ve got a deal for you! Today you have a chance to discover thousands of possibilities for making your fitness journey rewarding and fun – and own them all with up to 50% off the price saved!

So, what are your to-gets via getting fit with Daily Burn?

Get your sweat on with any fitness style you prefer. The choices of workout videos in the library are extensive (2500+, for the record) – from strength training, cardio, and HIIT workouts to barre, yoga, and Pilates sessions. And we keep adding new programs regularly so you won’t be bored!

Get balanced weekly workout plans on Daily Burn 365. We meet every weekday at 9 AM ET for another awesome workout led by one of our top trainers. These are super fun to do but also challenging. We bet you’ll never want to miss one since you try it out!

Get motivation and expert fitness advice from our awesome team of trainers who are here to help you move better, feel better, and live a healthier lifestyle. Honestly, if you can’t push yourself to work out, just press play – and the trainers will certainly help get you going!

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The post Up to 50% Off on Your Rewarding & Fun Fitness Journey with Daily Burn appeared first on Life by Daily Burn.

So, you’ve finally made a wise decision to incorporate fitness into your everyday life. But there are so many fitness products to choose from, and you’ve got a busy schedule. Not to worry – we are here to help kickstart you to get fitter and stronger, and support you at every step of the way.

With Daily Burn, you are going to have access to a variety of 2500+ workouts videos on-demand, and what is even more valuable – personal fitness guidance, encouragement, and motivation to help you get dedicated to fitness and achieve your everyday victories.  

Join Daily Burn Fit Fam today and save up to 50% off your yearly membership!  

The Daily Burn workout program collection features numerous fitness styles, including HIIT, strength training, LIT, cardio, kickboxing, dance classes, yoga, Pilates, barre, and more! Stick with what you love or shake up your exercise routine with something new each day – you may get even more results and have more fun this way!

You can target your entire body with one workout session or focus on specific body parts. There are workouts for all fitness levels and needs. If you’re a newbie to fitness – just select a slower pace workout as a start, and keep reaching new heights every day! 

What is especially convenient is that the duration of workouts also varies, so you can always go with just a 5 or 10-min Tone one if you’re lacking time, or enjoy a longer activity when your schedule allows.   

Diverse and balanced workout schedules arrive each week on Daily Burn 365. Yay!

Our team of expert, super supportive, and encouraging trainers is always here to provide you with workout motivation, help uplift your mood, and share useful fitness tips to help you progress consistently AND confidently.

And last but not least – you’ll become part of a highly supportive and inspiring online community of incredible DailyBurners, united by the common goal – getting fit for life! Indeed, you’ll never be alone here and you’re surely to make new friends (aka workout buddies).

Have we convinced you to give it all a try? Then seal the Cyber Monday deal before it’s gone and get ready to become fit for life!

The post Save Up to 50% to Kickstart Your Way to Fitter & Stronger You with Daily Burn appeared first on Life by Daily Burn.

Whether you want to run faster, Whip/Nae Nae better or simply feel stronger walking up the stairs, it never hurts to give a little more love to your butt, hips and thighs during a workout.

Neglect your lower body too often and you risk losing mobility — that thing that allows you to plop down on the floor to play with your kids, or get up and out of even the cushiest chair with ease. “A lot of people sit all day, so they’re not necessarily using their glute muscles,” says Allie Whitesides, former Daily Burn Fitness/Nutrition Coach . “And a lot of people are in the car all the time, so they are not using their leg muscles much, either.”

RELATED: 3 Fat-Blasting HIIT Workouts to Try Now

If all you’ve been doing for your lower body lately is the occasional lunge, it’s time to mix up your routine. “Our bodies move in different directions, not in one direction, so it’s important to mimic that during cross-training,” Whitesides says. That’s why instead of relying on a pattern of “lunge-squat-repeat” — you might want to throw some plié squats, or leg lifts into the mix.

These five moves will help ensure you never get bored working out your backside. Do each exercise two days per week, completing three sets of 12 to fifteen 15 for a lower body burn that feels so good.

5 Amazing Lower Body Exercises You Should Do

1. Plié Squat

Improve strength and mobility by getting seriously low in these plié  squats. Squeezing those glutes at the top of the move will give you more bang for your buck, too.
How to: Stand tall, feet slightly wider than shoulder-width apart, toes pointed out at 45-degree angles (a). Keep your back straight, knees over toes and your weight in the heels of your feet (b). Engage your glutes and thighs as you lower into a deep squat until thighs parallel to the ground (or as close as you can get them) (c). Powering through your heels, push up to return to starting position (d). Repeat.

RELATED: 5 Stability Ball Exercises for a Crazy Strong Core

2. Lateral Step-Out Squat

We promise you'll feel this one fire up the hips, glutes, and thighs. If you're impervious to the burn, place a resistance band around your ankles to increase the resistance with each step.
How to: Stand up straight, feet shoulder-width apart (a). Keeping toes pointed straight ahead and knees over toes, lower into a standard squat (b). Hold that squat position as you take two steps to your right (c). Pause, then take two small side steps to your left (d). Repeat.

RELATED: 5 Better Ways to Sculpt a Stronger Butt

3. Plank Leg Lift

Plank form is everything, so you'll want to read this first to make sure you're getting the most from this move. Do them right and you'll hit the lower body, while toning up your core and shoulders, too. 
How to: Get into a high plank position on the floor, hands planted under your shoulders, butt down (a). Engage your abs by pulling your belly button in towards your spine (b). Squeeze your left glute to lift your left leg two inches off the ground, keeping your leg straight (c). Tap your left leg out to the side, then back to starting position. Repeat, then switch legs (d).

RELATED: Ab Challenge: 5 Planks to Sculpt Your Core

4. Fire Hydrant

This mobility-focused move should be more than just a staple of your dynamic warm-ups — it's a killer booty shaper as well. 
How to: Put yourself in tabletop position, standing on your hands and knees. Engage your abs by pulling your belly button in towards your spine (a). Keeping your hips pointed towards the ground and leg bent to a 90-degree angle, raise your left knee out to the side as high as you can (b). Pause at the top, then return to starting position (c). Repeat, then switch legs.

5. Lying Leg Lift

No, no, it's not nap time. But it is your last move in this dynamic lower-body series. We're hitting those glutes from all angles, and this one is not to be missed.
How to: Lie flat on your stomach, with your forehead resting on your hands (a). Squeeze your left glute, to lift your left leg and thigh as high off the ground as you can, keeping your leg straight (b). Pause at the top, then lower back down (c). Switch legs, repeating 10 times on each leg.

Not a Daily Burn member? Sign up at dailyburn.com and start your free 30-day trial today.

Originally published on September 2015. Updated on September 20, 2016 and December 7, 2021. 

GIFs by Daily Burn. Cover image via Shutterstock

The post Lower Body Blast: 5 Moves for Your Butt, Hips and Thighs appeared first on Life by Daily Burn.

When was the last time you used a stability ball in your workout? The 90s called, and reminded us that humble stability ball exercises are actually an incredibly effective way to sculpt your way to a stronger core! Research shows that by performing basic moves like crunches on an unstable surface, you’ll increase muscle activity when compared to standard crunches. Talk about more bang for your buck!

RELATED: 50 Ab Exercises to Score a Stronger Core

But there’s plenty more where that came from — the Swiss ball is incredibly versatile. From planks to squats to glutes bridges performed on the ball, you can work your midsection while challenging other important muscle groups.

Before going balls-to-the-wall, though, you’ll want to pick out the right size for you, says former Daily Burn coach Angela Rubin, ISSA personal trainer and USAT Level 1 triathlon coach. Your legs should make a 90-degree angle when you sit on the ball with your feet flat on the ground. (So, go bigger or smaller as necessary.)

RELATED: 5 Planks, 10 Minutes: Your Ultimate Ab Workout

5 Stability Ball Exercises to Strengthen Your Core

It’s no bouncy castle, but we guarantee you’ll come around to these five core-focused stability ball exercises from Rubin. Warm up your body with a minute of jumping jacks or jogging in place, then follow the GIFs below for a low-impact, beginner-friendly workout that will still challenge you in all the right ways.

1. Stability Ball Crunches

How does the ball up the ante on the old standard? "Doing a controlled crunch on this unstable surface boosts activation of the abdominals more than regular crunches", says Rubin.

How to: Sit on the stability ball and walk your feet forward so your shoulders, neck and thighs are parallel to the floor. With your neck relaxed, place your hands behind your head (a). Engage your core and lift your shoulder blades off the ball, pausing once your body reaches a 45-degree angle. Keep your gaze towards the sky or ceiling so you don’t put too much pressure on your neck (b). Pause, then gently lower your upper body back down. This movement isn’t about speed so the slower, the better (c). Repeat 10 times.

RELATED: Ab Challenge: 5 Planks to Sculpt Your Core

2. Stability Ball Y-T Extensions

Tone your shoulders and core in one fell swoop by taking a cue from the alphabet and making a Y and T with your arms. "By performing this move on a stability ball, you’ll work on range of motion more so than if you performed it laying on the floor", says Rubin.

How to: Lay your chest on a stability ball, with your legs extended straight behind you. Tuck your toes under your feet. Your body should be in a plank position and your head in a neutral position (a). Keep your core, glutes, and back engaged, and have your arms hanging down from your shoulders but not touching the ground or the ball. Now raise your arms up and extend straight overhead, so your body makes a “Y.” Lower your arms (b). Next, raise your arms so they are extending straight out from your sides, so your body makes a “T.” Lower your arms (c). Repeat each letter 10 times.

3. Stability Ball Roll-Outs

"Using an exercise ball for roll-outs can help engage smaller core muscles better than traditional forms of exercise", says Rubin. Plus, we’d be lying if we said this wasn’t super challenging for those hamstrings, too.

How to: Start by kneeling on the ground with your toes tucked underneath your feet. The stability ball should be in front of you. Place your forearms on the ball so your arm makes a 90-degree angle (a). Push off from your toes and roll yourself forward, so you balanced on the ball in a plank position. Your body should form a straight line from your head to your heels (b). Hold for one second, then bend your knees and slowly roll back to the original position (c). Repeat 10 times.

RELATED: Quick Lower Ab Exercises for a Stronger Core

4. Stability Ball Glutes Bridges

"With your lower back balanced on the ball, you’ll need a stable core to perform this move", says Rubin. It packs a one-two punch by targeting your glutes and your core.

How to: Sit on the stability ball with your feet flat on the floor. Walk your feet forward and roll your back onto the ball so your shoulders and upper back are supported by the ball (a). Squeeze and lift your glutes off the floor. Your shoulders and back should still be resting on the ball while you hold for two seconds (b). Drop your hips to the floor, then squeeze and lift your glutes again (c). Repeat 10 times.

5. Stability Ball Squats

Drop it like a squat and you’ll work your quads, glutes, and core. Rubin says that using the stability ball can help maintain proper form while also supporting your lower back.

How to: Stand with a stability ball in between a wall and your lower back. You should be facing away from the wall, standing tall with your shoulder blades pulled back. Lean against the ball and make sure your weight is on your heels (a). With your hands placed on your hips, slowly lower into a squat position until your knees are bent at a 90-degree angle and thighs are parallel to the ground (b). Next, squeeze your glutes, and engage your quads, hamstrings and core as you drive through your heels to standing (c). Repeat 10 times.

Not a Daily Burn member? Sign up at dailyburn.com and start your free 30-day trial today.

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

Originally published on August 2015. Updated on October 2017 and December 2021. 

Read More
7 Easy Pilates Moves for a Quick Core Workout
3 Sculpting Ab Exercises You Can Do with a Towel
5 Stability Ball Exercises That Work More Than Your Abs

GIFs by Daily Burn. Cover image via Shutterstock

The post 5 Stability Ball Exercises for a Crazy Strong Core appeared first on Life by Daily Burn.

There’s no piece of workout equipment that can make you feel more powerful and strong than a pair of dumbbells. They give you freedom of movement and force you to recruit more muscles at once. That’s why they’re the preferred choice for total-body workouts.

But in order to get the most out of your dumbbell workout and ensure that you’re moving safely and efficiently, maintaining proper form is key. Ben Booker, lead trainer of Daily Burn’s Live to Fail program, says, “When you can’t follow a smooth up and down motion, or the weight gets squirrely, then drop the weight to get the form right.”

As you get stronger, your heavy set of dumbbells will feel lighter, and you can increase weight by five-pound increments. “It’s called progressive overload; you’re going to slowly add weight and it should be done within a targeted rep range,” Booker says.

RELATED: Strength Training for Beginners: 4 Must-Do Exercises

20-Minute Total-Body Dumbbell Workout for Beginners

Ready for a full-body tune up? Working your glutes, arms, chest and back, these four fundamental dumbbell exercises focus on targeting major muscle groups. Booker recommends starting with four sets of six to eight reps.

1. Dumbbell Squat

Targets: Quads, hamstrings, and shoulders.
How to: Stand with your feet about shoulder-width apart, holding a dumbbell in racked position with elbows bent and the dumbbell at shoulder height (a). Lower your butt down and back into a squat, keeping your weight in your heels. The dumbbell should stay directly over your feet (b). Stand back up and repeat, keeping your back flat and chest tall (c).

2. Glutes Bridge Chest Press

Targets: Glutes and chest.
How to: Lie down on the ground with your feet flat and knees bent. Hold onto a dumbbell in each hand and keep them shoulder-distance apart (a). Press your hips and lower back up into a bridge so they’re off the ground. Keeping your torso and thighs aligned, press the dumbbells up above your chest, palms facing away from your face (b). Bend your right elbow to lower the dumbbell down to your chest, keeping the left arm raised (c). Push the right dumbbell back up to starting position and repeat with the left arm (d).

RELATED: The Strength Workout Every Woman Should Be Doing

3. Single-Arm Dumbbell Row

Targets: Rhomboids, lats, shoulders, and biceps.
How to: Stand behind a plyo box with your right knee on top of it and your left foot behind you. Grasp a dumbbell in your left hand and bring your torso foward you so your back is flat and parallel to the floor. Put your right hand on the box (a). Pull the dumbbell back towards the left side of your chest to perform a row, squeezing your shoulder blades together (b). Lower your left arm back down, and then switch sides (c).

RELATED: 3 Quick Triceps Exercises for Sculpted Arms

4. Seated Triceps Extension

Targets: Triceps.
How to: Sit on a plyo box and hold one dumbbell in each hand. Press them directly overhead with your palms facing each other, chin up and elbows right by your ears (a). Lower the dumbbells behind your head, while keeping your elbows by your ears (b). Straighten your arms and return to the starting position (c).

Read More
How to Get Toned Arms With 6 Easy Exercises
275 Bodyweight Exercises to Shake Up Your Workout Routine
HIIT It Hard with These 27 Beginner Workouts and Tips

Not a Daily Burn member? Sign up at dailyburn.com and start your free 30-day trial today.

Originally published on February 3, 2018. Updated on December 16, 2021

GIFs by Daily Burn Live to Fail

The post 20-Minute Full-Body Dumbbell Workout to Build Muscle All Over appeared first on Life by Daily Burn.

Efficiency is the name of the game when it comes to high-intensity interval training, better known as HIIT. This training method is highly popular for good reason: Alternating between all-out effort and brief recovery periods has been shown to rev metabolism, improve cardiovascular endurance and get you fitter in less time. HIIT also challenges both your anaerobic and aerobic systems. Even after you’ve stopped working out, you'll continue to burn calories thanks to EPOC, or excess post-exercise oxygen consumption.

Not sure how to build your own HIIT workout plan? Former Daily Burn trainer Anja Garcia has you covered with these three HIIT workouts for every exercise preference, from the treadmill to your living room to the great outdoors. Plus, each workout takes just 10 minutes flat. You’ll be thrilled how quick and convenient they are. Lose those excuses, it’s time to HIIT it!

RELATED: 3 HIIT Workouts to Take to the Beach

10-Minute Treadmill HIIT Workout

Hop on and off the treadmill in no time at all with this interval workout that alternates pace and incline to keep you on your toes. Sprint it out at the end with a steep uphill meant to challenge your glutes and quads.

RELATED: What This Super-Fit Trainer Eats in a Day

10-Minute Indoor HIIT Workout

No gym? No problem. This high-intensity workout doesn’t require any equipment, so you can do it anywhere, anytime. Crank up your favorite tunes and try it on your living room floor. Rest for 30 seconds (or less) between each exercise.

RELATED: 3 Quick HIIT Workouts for Beginners

10-Minute Outdoor HIIT Workout

Why not take your workout outside? Give your lungs access to fresh air, and set your whole body on fire with a mix of sprinting and bodyweight moves. All you need is a park bench and a railing.

Not a Daily Burn member? Sign up at dailyburn.com and start your free 30-day trial today.

Originally published April 2014. Updated August 2016 and January 2022 

All images via Shutterstock

The post 3 Quick HIIT Workouts for a Total Body Blast appeared first on Life by Daily Burn.

Welcome to Strength + Power, a 12-week program systematically designed to build your functional strength and power so you feel great in everyday life!

At the end of this three-phase progressive program, you can expect not only stronger muscles, but enhanced balance, flexibility, and mobility. Plus, we layer in other mind-body practices, like yoga and Pilates, for active recovery that supports your physical and mental health. While the intensity will increase over time, the workouts are carefully structured for accessibility to users at every level. You will be empowered with the knowledge to adjust each workout as needed.   

The comprehensive schedule ensures a balanced routine. You’ll train Monday - Friday and rest and recover on the weekend. Don’t skip the rest days! They are essential for overall longevity. Taking them gives your body the time it needs to respond and adapt to the week’s work while minimizing risk of injury from overuse. 

Throughout the program, your certified trainers Dan Lawrence and Tina Tang will encourage you to adjust the “variables” in each workout. By changing the “load” (weight used), number of reps, and more, you’ll not only get the best results, but keep your workouts fun and exciting. There are opportunities to press pause and track your progress with movement assessments. Celebrate your successes along the way and adjust workout variables to further your results!

Coaches Dan & Tina have extensive backgrounds in strength and conditioning, a deep-rooted passion for fitness, and the desire to educate. They are ready to guide you in breaking barriers and becoming a stronger you. Dig deep and find your Strength + Power now!

Not a Daily Burn member? Sign up at dailyburn.com and start your free 30-day trial today.

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On date night, trade chocolate and wine for a good old-fashioned sweat party. (OK, or just have save the treats for after!) These five partner exercises rely on teamwork to help you torch a few more calories than you could on your own. So grab a partner (a significant other, friend, or family member, they all count!) and take 15 minutes to crush these total-body moves. After all, what better way to spend Valentine’s Day than by showing your body some love — and encouraging your partner in crime to do the same. As they say, teamwork makes the dream work.

RELATED: 20 Partner Exercises from the Fittest Couples on Instagram

5 Partner Exercises for an Active Valentine’s Day

It’s time for some team bonding — and sweating. Do each of the five partner exercises below for 30 seconds each. Then switch positions or sides (depending on the move) for another 30 seconds. Take a one-minute breather if you need it after one round, then repeat the entire circuit two more times. Don’t forget to motivate your buddy through each move. It doesn’t hurt to hug it out after, either!

1. High-Low Rotation

For this exercise, you and your partner need to have each other’s backs through those highs and lows. Make sure to twist through your torso (not just your shoulders) and drop down into a low squat when you reach the bottom of the hand off. Switch to the opposite high and low after 30 seconds.

RELATED: 7 Easy Ways to Improve Your Squat

2. Wheelbarrow

You and your partner will take turns holding each other up for this squat and push-up combo. In both moves, keep those abs tight and back straight. And when times get tough, cheer each other on so you both push through. After all, you’re in this together!

3. Side Plank Twist

Nothing like double high fiving a loved one for a little pick-me-up! Communication is key during this move, so talk your partner through the timing as you can connect hands at the top and bottom of your plank twist. Remember to keep your hips up (body in a straight diagonal line from shoulders to ankles). Also, keep your lower half steady as you rotate through your midsection.

RELATED: 3 Common Plank Mistakes (And How to Fix Them)

4. Pistol Squat

Everyone needs a little extra support now and then — especially when you’re thrown off balance. So grab your partner’s hands and keep them stable as you take turns tackling this one-legged squat. Think about engaging your abs and pushing your hips back, as you continue gazing into your S.O.’s eyes.

5. Plank Jump

Trust: the foundation of a good relationship and the key to avoiding a wipe out during this exercise. One partner holds a steady forearm plank, without dropping or lifting the hips. (Pike them up and you’ll make it harder for your partner to leap over you.) The other fit friend jumps laterally over the plank, with feet together, knees driving up toward the chest and exploding off those toes.

Not a Daily Burn member? Sign up at dailyburn.com and start your free 30-day trial today.

Originally published on February 14, 2017. Updated on February 14, 2022

Cover image by Daily Burn

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What’s low-impact, fun, and an efficient way to build endurance? Jump rope! Take the Beginner Jump Rope Challenge for a total-body burn that will take your agility, balance, and coordination to new heights.

If you haven’t picked up a jump rope since you were a kid, don't worry! Josh, Kelsey, and guest expert Bernadette will teach you everything you need to know to take your playground pastime to the next level. From basic foot patterns and jump mechanics to more complex skills, you’ll finish each workout feeling accomplished, centered, and grounded, all in fifteen minutes or less.

The Beginner Jump Rope Challenge can be completed on its own or as a complement to your current workouts. 

This challenge is designed to elevate all other aspects of your training by increasing your ability to sustain a higher heart rate for longer periods of time. As your cardio endurance increases, so will your overall level of fitness. This challenge is progressive, meaning that it increases in difficulty as you complete each workout. New to jumping? We’ve got you covered with a full informational tutorial, a workout schedule of two to three workouts per week, following the scheduled order, and planned recovery and cross-training days in between jump rope workouts.

Once you complete the challenge, take it to the next level by doing it again with less time between workouts. Aim for three to five workouts per week and notice your progress!

Not a Daily Burn member? Sign up at dailyburn.com and start your free 30-day trial today.

All images by Daily Burn

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If you’re not a fan of squats, or due to knee issues, don’t feel comfortable dropping low, there’s still hope for your derriere. The revered functional movement is great for building strength, improving mobility and sculpting a curved physique, but it’s not the only exercise that can do the trick.

Single-leg lifts, lateral lunges, and donkey kicks are just a few glute exercises that can help get your booty in gear without getting low. But don’t be fooled, these seven moves, demonstrated by Daily Burn trainers, will still whip your rear into shape. While they don’t require explosive movements like some squat variations, the high reps, pulses and balance moves are guaranteed to make it burn.

RELATED: 5 Better Ways to Sculpt a Stronger Butt

7 Glute Exercises to Tone Your Booty

1. Dirty Dog

This barre-inspired move, also known as the fire hydrant, will give your glutes, outer thighs, and core some serious sculpting action. Just remember to keep your hips square and lifted to get the most out of this exercise. The bent-knee hip extension will give your core and obliques some TLC, too.

How to: Get into tabletop position with your knees directly under your hips and hands under your shoulders (a). Keeping both knees bent, lift your right leg until your right thigh is parallel to the floor (b). Then, extend your right leg straight, with your right foot flexed (c). Bring the right leg back down to the ground, knee bent (d). Repeat for 10 reps, then switch sides.

2. Donkey Kicks

Another highly targeted move, donkey kicks are a great way to fire up the gluteus maximus (the meatiest muscle in your backside, responsible for movement in the hip and thigh). As you kick into gear, make sure to tighten your lower ab muscles and avoid sagging your hips on one side.

How to: Get into tabletop position, keeping your knees directly under your hips, hands under your shoulders and toes tucked (a). Keeping your right knee bent foot flexed and core engaged, press your right foot up towards the ceiling, squeezing your glutes as you reach higher. At the top position, your right thigh and foot should be parallel to the floor (b). Lower your right knee back down to the starting position (c). Do 10 reps, then move on to the left.

RELATED: 5 Glute Bridges You Can Do in Front of Your TV

3. Glute Bridge

Glute bridges are the perfect booty-shaping exercise because they target all three muscles that make up your butt: gluteus maximus, medius and minimus. They also help stretch your hamstrings and relieve tightness. The key with this exercise is to reach full extension, while keeping your shoulders grounded.

How to: Lay on your back with your knees bent and feet flat on the floor a few inches away from your butt (a). Arms at your sides, or raised out in front of you (palms together), press up into a bridge, lifting your hips and butt off the ground. Keep your shoulders grounded, hips square and body in a straight line from your neck to your knees (b). Hold the bridge for two breaths before you bring your hips and butt back down to the ground (c). Do 10 reps.

4. The Clam

Mobility masters love this move because it addresses hip rotation and glute strength in one fell swoop. Not only will you work out the kinks from sitting all day, in just a few reps, you’ll start to feel the burn in those glutes and thighs.

How to: Lay on your left side with knees bent, and press up on your left forearm, into a modified side plank (a). Square your hips and place your right hand at your waist. Your body should form a diagonal line from the top of your head to the ground (b). Engaging your abs, glutes and thighs, rotate your top leg open (knee bent), so your legs form a diamond (c). Then, close the clamshell returning to the starting position (d). Repeat for 10 reps per side.

RELATED: 5 Power Lunges for Killer Glutes

5. Lateral Lunge

Lateral lunges will not only strengthen your glutes but also the muscles around your hip and knee joints. To get the most out of this move, you’ll want to keep your back straight and your chest lifted as you sit back into the lunge. Lateral lunges can also help improve your hip mobility and stretch out tight hamstrings.

How to: Stand with your feet hip-distance apart and hands at your sides (a). Take a big step with your right foot to the right, gently landing with the right knee bent, being careful not to let it extend past your toes (b). Sit your hips back and allow your left leg to straighten, feet planted flat on the ground (c). Reverse the lunge and return to the starting position (d). Do 10 reps per side.

6. Single Leg Touchdowns

A test of balance and strength, the single-leg touch exercise improves your range of motion and helps loosen your joints. As you stand on one leg, bring awareness to your upper body to help stabilize weight throughout your body.

How to: Stand with feet hip-distance apart with your weight on your left foot, arms at your sides (a). Take your right knee and bend it behind you, and wrap right hand around your right foot. Have a slight bend on your left knee if you need support for balance (b). Engaging your ab muscles and squeezing your glutes, hinge forward at the waist and tap the ground with your left hand (c). Lower your right leg down while lifting your torso back up to the starting position (d). Perform 10 reps on each side.

RELATED: 15-Minute Leg Workout to Tone Up Fast

7. Single-Leg Forward Reach

Last but not least, another booty balance challenge. The forward reach will help offset your weight as your leg extends behind you. The name of the game is stability and building a strong base.

How to: Stand with all your weight on your left foot (a). Keeping your left knee slightly bent, extend your right leg straight behind you with your toes hovering just above the floor (b). Then, reach your arms up and hinge forward at the waist as you lift your right leg up until it’s parallel to the floor (c). Pause and hold this position for two breaths (d). Lower your right leg to the floor as you stand upright and rest your right foot on the ground (e). Do 8-10 reps per side.

Not a Daily Burn member? Sign up at dailyburn.com and start your free 30-day trial today.

Feature photos by Ryan Kelly / Daily Burn. Cover image via Shutterstock

The post 7 Booty-Toning Glute Exercises for an Instant Butt Lift appeared first on Life by Daily Burn.

Step away from the screen, ditch the dumbbells, and turn up the volume with our new program – HOT: Holistic Outdoor Training.

This audio program will get you out the door and out of your comfort zone. Join coaches Phoenix, Kelsey, Michael, and Steve in workouts that challenge you to engage your mind, body, and spirit as you follow their cues.

Why audio, and why outdoors? Josh Vela, Fitness Producer at Daily Burn and certified personal trainer, says, “We are continuing to drive our philosophy of total body wellness and mindfulness by eliminating the visual elements of our usual workouts. Without a screen to watch, Daily Burn members are encouraged to participate in even more mindful movement, as well as reap the mental and physical benefits of fresh air and sunshine.”

Especially after the COVID-19 lockdowns, many members are eager to spend as much time outdoors as possible, and HOT: Holistic Outdoor Training is here to support that urge.

Complete the entire program or visit these workouts whenever you want to get outside and get moving. From jump rope to running, from strength to walking meditations, HOT is a fun and fresh challenge to kick off the summer. Tune out the noise and tune in to your most powerful, focused self!

Are you ready to get HOT? Sign up at dailyburn.com and start your free 30-day trial today.

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