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

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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

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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.

The post Introducing Daily Burn Strength + Power! appeared first on Life by Daily Burn.

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

The post 5 Fun Heart-Pumping Partner Exercises for Valentine’s Day appeared first on Life by Daily Burn.

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

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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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