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[caption id="attachment_62972" align="alignleft" width="620"] 5 Stability Ball Exercises for a Crazy Strong Core Photo: Pond5[/caption]

When was the last time you used a stability ball at the gym? Sure, shiny new gadgets and machinery might look fun, but some machines can be more trouble than they’re worth. (We’re looking at you, seated crunch machine!)

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!

But there’s plenty more where that came from — the Swiss ball is incredibly versatile. From planks to squats to glute 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.)

5 Stability Ball Exercises to Target 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.

Stability Ball Exercises: Crunches

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.

Stability Ball Y-T Extensions

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 these 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, 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.

Stability Ball Roll-Out

3. Stability Ball Roll-Outs

Using an exercise ball for roll-outs can help engage smaller core muscles 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.

Stability Ball Glute Bridge

4. Stability Ball Glute 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.

Stability Ball Squat

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 in 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.

Want more beginner-friendly workouts? Try True Beginner free by heading to DailyBurn.com/truebeginner.

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 August 2015. Updated October 2017.

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

7 Mobility Exercises to Never Skip Before a Workout

[caption id="attachment_63250" align="alignnone" width="620"] 7 Mobility Exercises to Never Skip Before a Workout Photo: Ryan Kelly / Daily Burn 365[/caption]

If you’ve ever tried to run right when you got up in the morning or set out to do some squats immediately after sitting all day, you know how stiff your body can get from staying in a static position. Instead of stepping right into a sweat session, you want to get your body loose and your muscles ready to move via an active warm-up. And we have the perfect combination of moves. These seven effective mobility exercises prep your joints for more intense tasks, like jumping high or getting low. They’ll also counterbalance the posture you probably have at your desk all day (aka a rounded spine and shortened hip flexors). Practice them pre-workout and see just how much easier your body handles the tough stuff.

7 Mobility Exercises for the Perfect Pre-Workout Warm-Up

Perform each of these mobility exercises for 45 to 60 seconds each, or for at least five reps. You’ll work to get more range of motion in your shoulders, wrists, hips and legs so you can push yourself the max — while maintaining good form.

[caption id="attachment_63239" align="alignnone" width="620"] Mobility Exercises: Squat and Arm Swing GIF: Daily Burn 365[/caption]

1. Arm Swing and Squat

How to: Standing with feet hip-width apart, start with your hands down in front of you, arms straight (a). Squat down and swing your arms in a big circle counterclockwise (b). Swing your arms in another big counterclockwise circle, this time driving through your hips to pivot on your right foot and turning your hips to the right, arms extended overhead (c). Reverse the circle and repeat in the other direction (d). Continue switching back and forth.

[caption id="attachment_63240" align="alignnone" width="620"] Mobility Exercises: Sumo Squat and Wrist Circles GIF: Daily Burn 365[/caption]

2. Sumo Squat and Wrist Circles

How to: Stand with feet wider than hip-distance apart and lower down into a sumo squat (a). With your palms facing upward, bend your elbows 90 degrees, keeping them resting against your ribs (b). Circle your wrists inward, bring your pinkies in, knuckles down and thumbs out to the side. Keep your forearms steady (c). Repeat, then reverse the direction of the circle.

[caption id="attachment_63241" align="alignnone" width="620"] Mobility Exercises: Single Arm Back Extension GIF: Daily Burn 365[/caption]

3. Single Arm Back Extension

How to: Start standing with your feet about hip-width apart. Make fists, bend your arms and hold your elbows at a 90-degree bend at your chest (a). Push your right arm up and back as you arch your spine and lean backward. Squeeze your glutes as you go (b). Use your abs to bring yourself back up to stand (c). Repeat on the other side and continue alternating.

[caption id="attachment_63242" align="alignnone" width="620"] Mobility Exercises: Lateral Lunge and Rotation GIF: Daily Burn 365[/caption]

4. Lateral Lunge and Rotation

How to: Start standing with feet wider than your hips (a). Bend your right knee and sit your hips back into a squat-like position so you hit a lateral lunge on your right side. At the same time, bring your left hand to your right foot and your right arm straight up to the ceiling. Open your chest to rotate to the right side (b). Stand back up tall at the starting position (c). Repeat on the other side and continue alternating. Make sure your toes and knees point forward throughout the entire exercise.

[caption id="attachment_63243" align="alignnone" width="620"] Mobility Exercises: Squat and Hamstring Stretch GIF: Daily Burn 365[/caption]

5. Squat and Hamstring Stretch

How to: Stand with feet a little wider than your hips, toes pointed slightly outward (a). Drop down into a deep squat, bringing your hands to your ankles. Your feet should be wide enough that you can keep both planted on the ground (b). Still holding on to your ankles, straighten your knees as much as you can as you bend forward at the waist. Let your head hang here, shaking it yes and no (c). Squat back down, bringing your chest up (d). Continue alternating between the squat and forward fold.

[caption id="attachment_63244" align="alignnone" width="620"] Mobility Exercises: Hip Hinge GIF: Daily Burn 365[/caption]

6. Hip Hinge

How to: With feet about hip-width apart, step one foot a few inches in front of the other. Place your hands behind your head (a). Lean forward at the hips, pushing your butt back and keeping your back flat. Abs should be engaged (b). Keep your back flat and shoulders relaxed as you use your glutes and hamstrings to stand back up straight (c). Repeat, then switch your stance.

[caption id="attachment_63245" align="alignnone" width="620"] Mobility Exercises: Knee Circles and Figure 4 GIF: Daily Burn 365[/caption]

7. Knee Circles and Figure 4

How to: Start standing, feet about hip-width apart. Bring your right knee up toward your chest, taking it in a big circle out to the side, then placing your foot back down on the floor (a). Cross your right ankle over your left knee and sit your hips back to perform the figure 4 stretch (b). Hold for a second, then stand back up (c). Repeat the circle and stretch on the other side and continue alternating.

The post 7 Mobility Exercises to Never Skip Before a Workout appeared first on Life by Daily Burn.

5 Easy Moves for an Awesome 30-Minute Arm Workout

[caption id="attachment_63353" align="alignnone" width="620"] 5 Easy Moves for an Awesome 30-Minute Arm Workout Photo: Twenty20[/caption]

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

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

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

Your 30-Minute Arm Workout Challenge

1. Weighted Punches

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

2. Weighted Tricep Dips and Leg Switch

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

3. Figure 4 Bicep Curls

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

Arm Workout: Superman Punches

4. Superman Punches

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

5. Caterpillar Push-Ups

Targets: Chest, shoulders, core, quads
How to: Position your feet on top of a plyo box, hands on the floor just in front of the box, knees bent. Slowly walk your hands out until you are in a decline push-up position (a). Perform one push-up (can't do one? learn how to start here), then slowly crawl your hands back, until your knees are bent and hands are just in front of the box (b). Repeat. Beginners can perform this move with their feet on a floor, instead of on a box. Or, for further modification, perform with knees on the floor.

For even more body-sculpting moves and a new workout every day from Daily Burn, sign up for a free trail at DailyBurn.com.

Originally published October 2015. Updated November 2017.

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

5 Pilates Exercises to Strengthen Your Deep Abs

[caption id="attachment_63306" align="alignnone" width="620"] 5 Pilates Exercises to Strengthen Your Deep Abs Photo: Daily Burn Pilates[/caption]

If you’ve ever taken a Pilates class, you know that the “Pilates powerhouse” (aka your core) is the foundation for all movements. While most people fixate on the more superficial muscles (rectus abdominis) of the core, the secret to stability — and a flatter stomach — actually lies beneath the surface. Your transverse abdominis (TVA), the deepest, innermost layer of your abdominals, is key to just about every movement you make, says Andrea Speir, lead instructor for the Daily Burn Pilates program. “These deep muscles essentially corset the waist and support the hips, pelvis and spine, which play a powerful role in stabilizing and supporting our bodies,” Speir says.

In addition to allowing your body to move safely and efficiently, your TVA flattens the abdominal wall and compresses your internal organs. Translation: Sculpting your TVA is key to achieving those six-pack abs and getting more definition in your core. "Your TVA is the key part of your six-pack. Working the obliques cuts in and gives you that nice line down the side of your abs. But nothing will get the entire zone flattened, strengthened and toned without focused TVA work," Speir explains. And if you’re a victim of low-back pain, strengthening your TVA can help alleviate symptoms.

That said, since your TVA is the deepest layer of abdominal muscle (running horizontally between your ribs and pelvic floor), it isn’t easy to target. “The exercises listed below help find this deep connection, which is somewhat tricky to do without the specific focus of these Pilates moves,” Speir says.

5 Pilates Exercises to Sculpt Your Deep Abs

These Pilates exercises involve bracing and hollowing your core, which helps activate your transverse abdominis. Research has shown that Pilates exercises are best for engaging your TVA. “It’s easier to simply flex our stomach muscles, which targets the superficial layer of your abs. But the moves below help you scoop those deep, powerful muscles in and build powerful core strength,” Speir explains. Do 12-15 reps of each exercise, unless otherwise stated, for two sets.

[caption id="attachment_63307" align="alignnone" width="620"] Pilates Exercises: Footwork GIF: Daily Burn Pilates[/caption]

1. Footwork

Footwork is one of the best Pilates exercises to activate your TVA, and to ensure you’re engaging it, Speir recommends gazing at your navel throughout the movement. “My best trick is to curl your head and shoulders up the point of getting a good wrinkle in your shirt at your sternum. During the entire exercise, never lose that wrinkle!,” Speir says.

How to: Lie flat on your back, bring your knees together into your chest and curl your head and chest up, so your shoulder blades are off the mat (a). Stack your palms and bring them directly behind your head. Turn your heels out with your knees shoulder-distance apart, and extend your legs out to a 45-degree angle (b). Then, bend your knees back in toward your chest, while scooping your abdominals in (c). This is one rep.

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[caption id="attachment_63308" align="alignnone" width="620"] Pilates Exercises: Frog Circle Combo GIF: Daily Burn Pilates[/caption]

2. Frog/Circle Combo

If your find yourself gripping the mat with your hips, back or neck, Speir says you can do this exercise with your head down on the mat. “Think about drawing your abdominals in and up along your spine to find that same deep connection,” she says. “You’ll begin to create muscle memory in your core to always engage it as you move away from your body, which is key for daily tasks.”

How to: Lying flat on your back, bring your knees into your chest and curl your head and chest up, so your shoulder blades are off the mat. Stack your palms and bring them directly behind your head. Bring your heels together and toes apart (a). Slide your legs low in front of you without touching the mat (b). Then, circle them back up with your toes pointing the ceiling, so your legs form a 90-degree angle to the floor (c). This is one rep.

[caption id="attachment_63309" align="alignnone" width="620"] Pilates Exercises: Single-Leg Pulse GIF: Daily Burn Pilates[/caption]

3. Single-Leg Pulses

When you combine leg lifts (like this variation) with crunches, you recruit a deeper layer of muscles in your core to provide balance throughout the changing movements. “This exercise is one of the ultimate TVA activators. Adding different levels with your legs keeps your abdominals constantly engaged,” Speir says.

How to: Lying flat on your back, curl your head and chest up, so your shoulder blades are off the mat. Bring your legs up to 90 degrees, pointing your toes to the ceiling (a). Then, bring your left leg down to 45 degrees and wrap your palms together around your right thigh (b). Crunch up and down into your right thigh, while keeping your left leg lifted at 45 degrees (c). Switch legs for every five reps, and do two sets per leg.

[caption id="attachment_63310" align="alignnone" width="620"] Pilates Exercises: 45-Degree Lower-Leg Lift GIF: Daily Burn Pilates[/caption]

4. 45-Degree Lower Leg Lift

The main thing you want to avoid in this exercise is arching your back. If it’s arching at the bottom, Speir says you’re going too low for your body right now. “Imagine there’s a zipper right underneath your navel. Zip your core muscles to lift your legs back out. This will keep you in your TVA and out of your hips and back,” Speir says.

How to: Lying flat on your back, stack your palms behind your head and curl your head and chest up, so your shoulder blades are off the mat. Bring your legs up to 90 degrees (a). Then, bring your right leg down to 45 degrees and twist your torso towards your left leg (b). Lower your left leg down 45 degrees so it’s parallel to your right leg and then bring it back up (c). This is one rep. Switch your legs for every five reps, and do two sets per leg. After one side, untwist your torso and twist to the other side.

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[caption id="attachment_63311" align="alignnone" width="620"] Pilates Exercises: Three-Legged Plank Leg Pulse GIF: Daily Burn Pilates[/caption]

5. 3-Legged Plank with Leg Pulse

While you’ll feel the burn in your glutes, shoulders and arms with this exercise, Speir says it activates your TVA even more. The imbalance of lifting your leg activates your deep core muscles to support your body. “As you’re doing this move, think about super gluing your core to your spine. Your tailbone slightly curls under and your neck is long. Gaze is in front of you where your hands are,” she says.

How to: Get into a high plank position with your shoulders directly over your hands (a). Lift your left foot off the ground pointed and pulse your left leg for eight reps (b). Then, move your left foot about three inches away from your body and pulse it for another eight reps (c). Bring your left foot back to the mat and switch sides.

For more challenging ab exercises, sign up for the Daily Burn Pilates program today for a free trial!

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

The post 5 Pilates Exercises to Strengthen Your Deep Abs appeared first on Life by Daily Burn.

How Exercise and Daily Burn 365 Brought My Confidence Back

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

Nicole Schuman never enjoyed working out. In fact, exercise hardly crossed her mind until 2015, just before getting pregnant. She realized she had gained weight, tipping the scale at 190 pounds on her 5’1” frame. But she lacked the motivation to actually make a change.

During her pregnancy, Schuman’s weight crept up to 220 pounds. And even though some post-baby pounds fell off a few weeks after giving birth, the number on the scale stuck to around 215.

Finding Workout Inspiration in her Family

As soon as Schuman became a mother, her mindset about getting healthy began to change. “I wanted to be able to play with [my daughter] at the park — and really play with her, not be worried that people were looking at me,” she says. “I just wanted to be confident and have the stamina to keep up.”

Even more than that, Schuman wanted to set a strong example. “I wanted my daughter to know she can do anything and if I can’t prove that, who’s going to?” she says. “[That would be like saying], ‘You can do anything you want to, but mommy can’t lose weight.” That’s when Schuman decided a lifestyle revamp was in order.

Giving Exercise a Chance

As a new stay-at-home mom, Schuman discovered Pinterest, where she found her initial inspiration to get moving more. She’d copy exercise routines she found on the social site and occasionally participated in week-long challenges. It was on Pinterest that Schuman discovered ads for Daily Burn and realized she could stream workouts right at home. “I thought, ‘That looks really fun, but I hate working out,” she recalls. Then she spotted an offer for a free trial and decided to give it a shot.

Discovering a Love for Fitness with Daily Burn 365

Schuman initially tried Daily Burn’s Cardio Sculpt program, but quickly decided to take it back to basics with True Beginner. She also quickly got hooked on Daily Burn 365 — a live show that provides a new workout every single day. And she hasn’t stopped doing the program since she signed up more than 10 months ago. She says it was the energy and mix of workouts that kept her going back for more movement. “I was like, ‘Ok, with all of these workouts, there is something I will like. I just have to find out what it is,” she says. Thankfully, Daily Burn 365 offered various trainers and workout styles she enjoyed — and she could get in a good sweat in 30 minutes, right in her living room.

Another draw for Schuman: Daily Burn’s upbeat and motivating community. “[Daily Burn 365] is just fun to watch — it’s like reality TV, but not,” she says. “You know the people in the background and the trainers. My husband even knows most of the trainers because I talk about them all the time,” Schuman laughs. Success stories in the Facebook community group are also a source of inspiration for her. Just hearing stories like, ‘I never thought I could do this or that and I did’ — I love hearing that.”

Taking Her Healthy Pursuits to the Kitchen

In addition to kicking up her step count and sweating more, Schuman also revamped her diet. She stopped drinking soda, limited her snacking, swapped fried foods for baked, cut out pastries and cookies, and started cooking more frequently. She now loves eating roasted chickpeas and edamame instead of bags of greasy chips. And her new favorite meal to start the day: a whole-wheat English muffin with peanut butter and banana slices. That’s replaced her previous go-to of donuts or breakfast sandwiches from 7-Eleven.

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Weight Loss and Mental Gains

Schuman’s successes haven’t stopped at a more than 60-pound weight loss. Despite suffering from depression and anxiety since puberty, the now 26-year-old says she’s happier than ever, sleeps better and feels less stressed. “I check every morning to see if there’s something social for me to do in my community,” she says. “And I wasn’t even a social person before. But I go out more, I’m more socially active and I’m not depressed... Life in general is better than it’s ever been.”

Thanks to exercise, Schuman also says her body just feels better. She used to wake up with stiff joints and sore muscles, but she doesn’t have pain any more. And even though she had hated running most of her life, Schuman recently started going for a jog two to three times a week when she takes her dog out. “I’m more positive and I have endurance and more energy during the day,” she says. “I can even get my house clean because I have the energy to do it.”

At the top of her list of achievements since getting active and eating better is more self-confidence. “Today, I woke up and looked in the mirror and thought ‘wow,’” she says. “Not because I spent hours getting ready, not because my hair looked good and not because I put makeup on. I stood in my mirror with no makeup, normal clothes, no shower (I have a one-year-old now!), and I just thought ‘wow.’ For the first time in my life I love my body, I think I look amazing and I feel so good about what I have accomplished."

To try Daily Burn 365 for yourself, head to dailyburn.com/365. Start a free 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 Daily Burn owns and operates this site. Always talk to your doctor before beginning any exercise or weight loss program. Daily Burn users who worked out for 30 minutes or more at least five times a week for 60 to 90 days reported an average weight loss of about one pound per week. For those seeking to lose weight, keep in mind that extreme weight loss can be harmful to your health if done improperly or too suddenly. Always talk to your doctor before beginning any exercise or weight loss program.

The post How Daily Burn 365 Brought My Confidence Back appeared first on Life by Daily Burn.

[caption id="attachment_63493" align="alignnone" width="620"] Photo: Daily Burn Black Fire[/caption]

You don’t always need tons of equipment to get a heart-pumping, sweat-dripping workout. And you don’t even need many moves. With a little help from celeb trainer Bob Harper (and his Daily Burn workout program, Black Fire), you can get a serious cardio workout in just three exercises — no treadmill, elliptical or bike required. The secret to seeing results while still keeping it simple: working hard and moving fast, without sacrificing form. So step off the machine to step up your stamina with this quick cardio workout you can do anywhere. It’s time to test your limits.

Bob Harper’s 3-Move Cardio Workout

Each exercise below works your entire body — cardiorespiratory system included. Start with a three- to five-minute warm-up and then get moving. Aim to perform this workout as a ladder, doing one rep of each exercise on the first round, two on the second, three on the third, and so on. See how many reps of each move you can complete in 20 minutes. If you repeat the workout another day, try to beat that number — because a little friendly competition with yourself offers some real motivation. Take a breather when you need it, but keep in mind: The harder you push, the more calories you burn. Ready, set, sweat!

[caption id="attachment_63494" align="alignnone" width="620"] Cardio Workout from Bob Harper: Mountain Climbers Exercise GIF: Daily Burn Black Fire[/caption]

1. Wide Mountain Climbers

How to: Get in a high plank position, with your hands on the ground or on a box or chair in front of you. You should form a straight line from shoulders to hips to ankles (a). Step or jump your right foot to the outside of your right hand (b). Using your abs, lift your hips and jump to switch your feet so your right leg goes back to plank position and your left foot steps to the outside of your left hand (c). Continue alternating.

[caption id="attachment_63495" align="alignnone" width="620"] Cardio Workout from Bob Harper: Dumbbell Swing Exercise GIF: Daily Burn Black Fire[/caption]

2. Dumbbell Swings

How to: Start with feet just a little wider than hip-width apart. Hold a medium to heavy dumbbell with both hands down in front of you (a). Inhale and hinge at the hips, lean forward with a flat back and bend your knees slightly as you bring the dumbbell between your legs (b). Using the power of your glutes and hamstrings, exhale and thrust your hips forward to bring the dumbbell straight up overhead as you straighten your legs. Make sure you engage your abs to stand upright at the top — don’t lean backward (c). Let the dumbbell naturally come back down and between your legs (d). Repeat.

[caption id="attachment_63496" align="alignnone" width="620"] Cardio Workout from Bob Harper: Hand Release Push-Up Exercise GIF: Daily Burn Black Fire[/caption]

3. Hand Release Push-Up

How to: Start in a high plank position, wrists under shoulders and body in a straight line from shoulders to hips to ankles (a). Lower all the way down to the ground. Your elbows should point backward as you go, and your body should remain in a solid plank position (b). At the bottom, pick your hands up off the floor briefly (c). Then place them back down, in line with your shoulders (d). Push yourself back up to the top of a plank, keeping your body in a straight line. Don’t round or arch your back (e). Repeat.

Want more quick cardio workouts that get you sweating? Sign up HERE for Daily Burn’s Black Fire program — and start your free 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.

The post Quick 3-Move Cardio Workout from Bob Harper appeared first on Life by Daily Burn.

[caption id="attachment_63629" align="alignnone" width="620"] The 15-Minute Home Workout to Survive the Holidays Photo: Twenty20[/caption]

For most, the holiday season means a whole lot of travel, food and to-dos...and little time, space or energy for exercise. But your fitness doesn’t have to take a backseat to a packed seasonal schedule — and this home workout, made up of just five exercises (all from Daily Burn 365), is proof.

The total-body bodyweight routine is low-impact, so you won’t bother others by jumping around. And you don’t need any equipment, either. Plus, you’ll target multiple muscles in each efficient move, working your body from top to bottom along the way. All you need is 15 minutes and a space the size of an exercise mat. Follow along pre- or post-feasting with the fam — or better yet, both.

The Home Workout You Need This Holiday Season

Perform each combination exercise below in order for 40 seconds each. Rest for 20 seconds between each exercise — or skip the breather and keep going if you have the stamina. Repeat the circuit at least twice for three total rounds.

[caption id="attachment_63630" align="alignnone" width="620"] Home Workout: Walk Out to Shoulder Tap Exercise GIF: Daily Burn 365[/caption]

1. Walk Out to Shoulder Tap

How to: Start standing with feet hip-width apart (a). Reach down to touch the ground (try to keep your legs straight) and walk your hands out to a high plank position (b). Tap your left shoulder with your right hand, then your right shoulder with your left hand. Engage your legs, abs and glutes so your hips stay steady (c). Walk your hands back to your feet and stand up (d). Repeat.

[caption id="attachment_63631" align="alignnone" width="620"] Home Workout: Lunge to Front Pull Exercise GIF: Daily Burn 365[/caption]

2. Lunge to Front Pull

How to: Start standing with feet a little wider than hip-width apart, toes pointed slightly outward. Bring your arms straight up overhead (a). Lower into a sumo squat as your pull your elbows down and back by your sides (b). Stand back up, bringing arms overhead (c). Next, turn to your right as your bring your arms down to shoulder height and lower into a lunge, both knees bent to 90 degrees (d). Stand back up, bringing arms overhead (e). Repeat the turn and lunge, this time turning to your left side (f). Continue alternating sides with a front pull between each lunge.

[caption id="attachment_63632" align="alignnone" width="620"] Home Workout: Shuffle Side Punch Exercise GIF: Daily Burn 365[/caption]

3. Shuffle Side Punch

How to: Start standing with feet a little wider than hip-width apart. Hold your fists at your face like a boxer (a). Shuffle your feet, taking two steps to the left (b). Using your hips to help drive the movement, punch your right arm out to the side, palm facing downward. Then quickly bring your fist back to your face (c). Shuffle to the right two steps (d). Then punch your left arm out to the side, palm facing downward and then quickly bring your fist back to your face (e). Repeat.

4. Plyo Lunge with Bent Over Row

How to: Start standing with feet staggered so your left leg is in front, knee bent. Hinge forward at the hips about 45 degrees and straighten your arms out in front of you (a). Pull your elbows back, keeping them in close to your sides, then straight them back out to perform the row (b). Jump to switch your footing, bringing your right leg forward with knee bent (c). Repeat the row (d). Continue alternating your lunge stance with a row between each.

[caption id="attachment_63633" align="alignnone" width="620"] Home Workout: Side Plank to Boat Pose Exercise GIF: Daily Burn 365[/caption]

5. Boat to Side Plank

How to: Start sitting on a mat. Lean back about 45 degrees and bring your knees up into a tabletop position, arms straight out by your legs. You should be in boat pose with knees bent (a). Roll onto your left side to hit a side plank, legs out straight, elbow under your shoulder and creating a straight line from shoulders to hips to ankles (b). Roll back onto your butt to hit boat pose again (c). Then roll onto your right side to hit a side plank (d). Repeat, performing boat pose between each side plank.

Want more workouts you can do at home? Sign up HERE for Daily Burn 365, and start your free 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.

The post The 15-Minute Home Workout to Survive the Holidays appeared first on Life by Daily Burn.

Strength Training for Beginners: 4 Must-Do Exercises

[caption id="attachment_63765" align="alignnone" width="620"] Strength Training for Beginners: 4 Must-Do Exercises Photo: Daily Burn's Live to Fail[/caption]

You've set the goal: You're going to get stronger, so you can push, pull, lift and carry anything like it's nothing. The problem is, if you've never picked up weights before, the look of dumbbells, kettlebells and barbells could leave you a little intimidated. Well, we're here to save you some stress with the perfect set of starter exercises from Daily Burn's Live to Fail trainer, Ben Booker. This strength training for beginners workout will help make everyday movements easier — all while building a more sculpted physique (win, win).

Keep both a heavier and lighter set of weights by your side, Booker suggests, so you can switch up or down depending on the difficulty of the movement. As a general kick-off point, Booker recommends women grab 5- to 10-pound weights and men pick up 10- to 20-pounders. If you can crush 14 reps no problem, it's time to reach for the heavier set. Find your right size, then set yourself up for strength-building success with the four exercises below.

Strength Training for Beginners: 4 Exercises to Get Started

Grab your dumbbells and get ready to escalate your strength. These strength training for beginners moves form a solid foundation for weightlifting newbies. Booker recommends doing six to 15 reps, four sets each. If you're lifting lighter weights, opt for the higher end of the rep range and if you're going heavy, stick to lower numbers.

[caption id="attachment_33259" align="alignnone" width="620"] Strength Training for Beginners Exercises: Squat GIF: Daily Burn's Live to Fail[/caption]

1. Squat

How to: Start standing with feet hip-width apart, toes pointing straight ahead or just slightly outward. Grab a barbell and hold it on your back, grip dumbbells up by your shoulders or go straight bodyweight (a). Keeping your weight in your heels, send your hips back and your butt down toward the ground for the squat. Aim to keep your chest up (b). Press through your heels to stand back up (c). Repeat.

[caption id="attachment_33317" align="alignnone" width="620"] Strength Training for Beginners Exercises: Glute Bridge Chest Press GIF: Daily Burn's Live to Fail[/caption]

2. Chest Press Glute Bridge

How to: Lie on the ground, knees bent and feet planted firmly on the floor (a). Hold a dumbbell in each hand, arms extended overhead about shoulder-width apart and palms facing away from you. Push into your heels and raise your hips up toward the ceiling (b). Lower one arm to the floor, bending your elbow 90 degrees. The other arm stays straight overhead and hips remain lifted (c). Push the weight back up to the starting position (d). Repeat the movement on the opposite arm to complete 1 rep (e). Continue alternating.

[caption id="attachment_33262" align="alignnone" width="620"] Strength Training for Beginners Exercises: Dumbbell Tricep Extension GIF: Daily Burn's Live to Fail[/caption]

3. Seated Tricep Extension

How to: Sitting on a bench or box, hold one dumbbell in each hand overhead, with palms facing each other and biceps by your ears (a). Keep your chest and head up and your back straight as your lower the weights behind your head, keeping your elbows in place (b). Straighten arms back up (c). Repeat.

[caption id="attachment_62514" align="alignnone" width="620"] Strength Training for Beginners Exercises: Single-Arm Dumbbell Row GIF: Daily Burn's Live to Fail[/caption]

4. Single-Arm Row

How to: Stand behind a box or next to a bench, your right knee placed on top of it and the other foot behind you. Hold a dumbbell in your left hand and hinge at the hips to place your right hand on the box or bench, so your back is almost parallel to the floor (a). Pull the weight back, elbow in close to your side, until it reaches your rib (b). Straighten it back out (c). Repeat, then switch sides.

For more strength-building exercises and full workouts, check out Daily Burn's Live to Fail program at dailyburn.com/ltf. Sign up for your FREE trial today!

The post Strength Training for Beginners: 4 Must-Do Exercises appeared first on Life by Daily Burn.

The Quick Calisthenics Workout You Can Do Anywhere

[caption id="attachment_64001" align="alignnone" width="620"] The Quick Calisthenics Workout You Can Do Anywhere Photo: Daily Burn's DB10[/caption]

The easiest way to squash excuses for skipping a workout? Find a routine that requires zero equipment, knocks out two training techniques in one (aka strength and cardio), and perhaps most importantly, makes sweating it out seriously fun. Check off all three with this quick bodyweight-only calisthenics workout, featuring moves from Daily Burn’s DB10 program. By moving up, down and side-to-side you’ll work your body in new, exciting ways. Plus, you’ll keep your mind focused, your muscles working efficiently and your heart rate revved. All you have to do is channel the energy of a school kid at recess. Then jump right in to a workout you’ll want to keep repeating.

Your Fast, Calorie-Blasting Calisthenics Workout

Get on your feet — it’s time for some fitness-boosting fun. These six exercises will put your speed, strength and coordination to the test. Perform each move for 30 to 45 seconds each, resting for a max 30 seconds between moves. At the end of the circuit, rest for 30 to 60 seconds and repeat for as many rounds as possible.

[caption id="attachment_63987" align="alignnone" width="620"] Calisthenics Workout: Quick Feet 180 Jump Exercise GIFs: Daily Burn DB10[/caption]

1. Quick Feet 180 Jump

How to: Stand with feet a little wider than hip width apart and start quickly stepping your feet (a). After about three seconds, push your hips back and drop your butt down for a squat. Touch the floor with your hand when you reach the bottom (b). As you explode up for a jump, do a 180-degree turn in the air (c). Land softly back on your feet, knees bent and lower into another squat, touching the floor with your opposite hand (d). Explode back up, performing another 180-degree jump back to the front (e). Land softly and immediately start buzzing your feet again (f). Repeat.

Calisthenics Workout: Push-Up Punch Exercise

2. Push-Up Punch

How to: Start in an extended arm plank position, with feet a little wider than your hips to broaden your base of support (a). Perform one push-up (b). When you reach the top, punch your left arm straight out in front of you, bicep by your ear (c). Place your hand back down and perform another push-up (d). Then perform the punch with your right arm (e). Continue alternating punches, with one push-up between each punch.

Calisthenics Workout: Lunge Switch Exercise

3. Lunge Switch

How to: Start standing. Step your right foot forward and bend both knees to 90 degrees to perform a lunge (a). Push off your right front foot, bring your knee up toward your chest and then step it back behind you. Drop down to perform a reverse lunge (b). Then, push off your feet to explode up in the air, switching your stance and landing back down in a lunge with your right foot forward (c). Step your left foot up, in front of your right, to perform a forward lunge (d). Repeat the reverse lunge and plyo lunge on the opposite site (e). Continue alternating lunges, doing one forward, then backward and then a plyo.

Calisthenics Workout: Plank-Up Diagonal Hop Exercise

4. Plank-Up Diagonal Hop

How to: Start in an extended arm plank position (a). Bend your right elbow to place your forearm on the mat, then your left to hit a forearm plank (b). Next, straighten your right elbow and then your left to get back into a high plank (c). Jump both feet to the outside of your right hand, then back to plank position (d). Jump both feet to the outside of your left hand, then back to plank position (e). Repeat the high-low plank, then the diagonal hops.

Calisthenics Workout: Burpee Skater Exercise

5. Burpee Skater

How to: Start standing with feet about hip-width apart (a). Perform one burpee by placing your hands on the ground and jumping your feet back to a plank. Then, quickly jump them back up to your hands and explode up at the top to perform another hop (b). Next, hop your left foot out to the side and bring your right foot behind your left leg (c). Push of your left foot and hop to the right side, bringing your left foot behind your right leg (d). Perform another skater to each side, then repeat the burpee (e). Continue alternating between one burpee and two skaters.

Calisthenics Workout: Rolling Squat Jump Exercise

6. Rolling Squat Jump

How to: Start standing with feet about hip-width apart (a). Drop down into a squat all the way to the ground so your butt touches the mat (b). Place your hands straight down by your sides and roll on your back so your feet come overhead (c). Roll back up coming up to a squat and jump up at the top (d). Repeat the roll and squat jump.

Want more quick, effective and fun workout routines? Sign up for Daily Burn’s DB10 program and start a free trial today!

The post The Quick Calisthenics Workout You Can Do Anywhere appeared first on Life by Daily Burn.

Success Story: Why Erin Van Zee Gave Up Running

Erin Van Zee: Why I Gave Up Running and Started Doing Daily Burn

Erin Van Zee is what some might call a Daily Burn superuser, #DB365 devotee or exercise junkie. She works out five days a week with the at-home workout platform, toggling between bodyweight training, cardio-strength and barre workouts — sometimes two in one day.*

But rewind two years ago, and running was the only exercise she knew. “After doing it for a few years, it no longer held my interest,” Van Zee says. Plus, running was lonely and didn’t give Van Zee the community and support she craved. “It became extremely boring for me, and I couldn’t get past the mental part of it,” she says.

Van Zee didn’t find her calling at the gym either. She wasn’t comfortable using the weights and machines and always ended up running on the treadmill. “I was a member of many gyms, but I was never sure what I should be doing. I would use the treadmill because running was the only thing I knew how to do,” Van Zee says.

So when Van Zee saw an ad for Daily Burn in January 2016, she decided to sign up for the free trial. “I thought it was a great option for working out because I could do what I wanted from the comfort of my own home,” she says.

Getting in Shape Without the Treadmill

Shortly after signing up for Daily Burn, Van Zee retired her running shoes and expanded her fitness repertoire with a variety of workouts. “I started doing True Beginner two to three times a week and worked my way up to Cardio Sculpt,” she says. Van Zee also learned about the importance of including strength training in her workout routine — a common oversight among runners. “I use DB10 for weight training, and I also like the combination of strength work and cardio in Power Cardio,” she says.

"Sometimes I cancel plans just to work out."

Thanks to Daily Burn, working out has become a part of Van Zee’s lifestyle. “I come home from work and walk my dogs, and then I do Daily Burn at 6:30 or 7 p.m. My husband knows it’s my time,” she says. “I enjoy it so much that sometimes I cancel plans with friends just to work out,” she laughs.

Daily Burn has also helped Van Zee step outside of her comfort zone to try the Barre Harmony and Yoga Made Simple programs. “They’re totally different from the workouts I’ve done before. The workouts are still really intense but low-impact,” Van Zee says. She also likes the fact that she can move at her own pace and fitness level. “I went to a yoga class one time and felt uncomfortable doing the moves. I like that I’m able to do these workouts at home without someone correcting me in front of others,” she says.

SIGN ME UP: Get New Workouts Every Day With Daily Burn

With Discipline Comes Change

A strong, healthy body isn’t built on push-ups alone. Van Zee knows muscles are also made in the kitchen. When Van Zee signed up for Daily Burn, she also decided to clean up her eating habits. “[Daily Burn] has served as a gateway for me to be a healthier person. I have done several rounds of the Whole 30 diet, which is a great companion to Daily Burn,” she says. “It helped me re-evaluate my relationship with food and better understand what I’m putting into my body.”

“I’m more confident with who I am now than I think I ever have been.”

After two years of working out with Daily Burn and eating more mindfully, Van Zee dropped 21 pounds. But more importantly, she shed a layer of self-doubt that was weighing her down. “I’m more confident with who I am now than I think I ever have been. It has made me more mentally and emotionally strong,” Van Zee says.

But she doesn’t just feel it; she also sees results. “I can see and feel my body becoming more toned after each workout,” she says. One of Van Zee’s goals for 2018 is to do more than one push-up without using her knees.

TRY IT NOW: Start Your Free Daily Burn Trial Today

Finding a Second Family in Daily Burn 365

Van Zee’s newfound love for fitness challenged her mentally and physically, just as running had — except she wasn’t doing it alone this time. “My family, friends and husband are very supportive of me, but what’s different with the Daily Burn 365 community is that we’re kind of in the struggle together,” Van Zee explains.

And for Van Zee, coming home to a supportive community on the screen, in chat and on Facebook is more than just routine — it’s family. “The trainers, cast and crew have become a part of my everyday life, and missing a workout with them feels like I’m missing an important part of my day,” Van Zee says. “I love knowing that when I press play, I get to spend time with people who genuinely care about me.”

To join the community and get and a new, LIVE workout every day, head to dailyburn.com/365. Start your free 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 Daily Burn owns and operates this site. Always talk to your doctor before beginning any exercise or weight loss program and note that the results highlighted above are not typical. Daily Burn users who worked out for 30 minutes or more at least five times a week for 60 to 90 days reported an average weight loss of about one pound per week. For those seeking to lose weight, keep in mind that extreme weight loss can be harmful to your health if done improperly or too suddenly.

The post Why I Gave Up Running and Started Doing Daily Burn appeared first on Life by Daily Burn.

Daily Burn: The Workout App That Turned My Life Around

On Christmas Eve 2015, Felicia Hall found herself eating a McDonald’s cheeseburger and fries and slugging a bottle of wine. It was well past midnight — after a day of holiday eating — and she had presents to wrap for her kids. “I thought to myself, ‘What am I doing? I’m in my 30s, I have three children and I have nothing going for me,” she recalls. This became her first ah-ha moment, when she recognized that something had to change.*

At the time, Hall was also battling post-partum depression, using wine and food to fuel her unhappiness. She had gradually put on weight since having her second son, and after her third baby, the pounds just wouldn’t come off.

Feeling unmotivated and, at her lowest point, sometimes even suicidal, Hall says she finally got the push she needed on New Year’s Eve. “I was miserable, overeating and just not really caring for myself. I was not active and I was tired — just exhausted,” Hall, 36, says. “Looking back, I remember sitting there that morning being more excited to drink than anything else. I thought, ‘I can’t keep living like this. This is horrible.’”

How I Finally Started Moving

“I wouldn’t have changed my eating habits if I hadn’t become physically active."

Hall had never kept a consistent exercise routine before January 1, 2016. Though she had often said she’d start working out, she’d sweat one day and quit the next. Around the holidays, a friend had posted on Facebook about starting a free trial with Daily Burn — but Hall refused to join. In the New Year, however, she began running a bit and a few days later decided to give Daily Burn a try, too.

“I said I would give it 30 days,” says Hall, who began with the True Beginner program. “I signed up and I put a reminder in my calendar to cancel the day before the free trial ended. Within two weeks, I took that notification out of my phone. I was not stopping.”

Hall’s stamina quickly picked up from there. She stopped drinking the same day she started exercising, and tried other Daily Burn programs like 365, Live to Fail and Black Fire. Three months later, she also ran her first half-marathon. Since then, she’s completed a handful of 5K races, scored a first-place finish in her age group for a trail race, and she’s even started teaching her own fitness class in her hometown of Asheboro, North Carolina.

“I wouldn’t have been able to run that half-marathon if I wasn’t doing Daily Burn,” Hall says. “I learned how to breathe properly and built the stamina.”

As for food, Hall swapped late-night McDonald’s for meal prep Sundays. She now makes healthy dishes like quinoa pasta with chicken sausage and broccoli. She also packs snacks like sliced rotisserie chicken and deli roll-ups, along with fresh fruits and veggies. “I wouldn’t have changed my eating habits if I hadn’t become physically active,” Hall says. “I realized I could be as active as I wanted, but if I was still eating what I was eating, it wouldn’t balance out.”

What Kept Me Coming Back for More

Thanks to Daily Burn’s variety of programs, Hall is still hooked on exercise almost two years later. True Beginner got her comfortable with fitness and gave her the confidence to continue. Now, she sweats five times a week, tuning into the live daily workout show, Daily Burn 365, or following new programs as they’re released. She’s completed everything from Spartan to one of her favorites, Barre Harmony.

But even more than the programs themselves, Daily Burn’s community became the foundation of her newfound relationship with exercise. “Where else can you go and post something that happened to you that’s so phenomenal or something you’re upset about and have support?” she says. “Or even just say, ‘I held a plank for a full minute,” and everyone responds, ‘That’s so awesome!’”

“A healthy, happy mom is the best thing I can give my kids.”

When Hall posted a before and after photo, the community response was also overwhelmingly positive. “It shoots you over the moon. You feel good in your own skin, and you feel good knowing that even if you walk around, and someone judges you from across the street, there are 5,000 other people who you don't even know who are like, ‘Yes, girl!”

Besides the community Daily Burn provides, Hall also appreciates the meditative state of her runs and the “me” time she gets on the road. “I love the sound of my feet hitting the ground, knowing that my body is capable of doing that,” she says. “I used to listen to music all the time, and now it's to the point where I don't even listen to my music — I listen to my breathing.”

“[Running is] my time. Nobody is there with me. So I can go where I want; I can go as fast or as slow as I want. It’s nice,” she says.

How I Finally Found My Happy Place

From January to June of 2016, Hall lost 20 pounds and she’s kept it off ever since. “To be physically able to exercise and to go on and continue to grow with it and pass it on to my children — it’s an amazing gift,” Hall says. “A healthy, happy mom is the best thing I can give my kids.”

In fact, Hall’s three-year-old son can even do a burpee. And on days she feels like skipping a sweat, he’ll bring over her iPad and say, “Burn” — the only word Hall needs to hear to get moving.

While Hall sets a positive example for her kids, she’s also found a positive outlook on life. “I don’t have the perfect body, but I love what I have, and I’m comfortable. I’m comfortable in every part of my skin.”

“People don’t understand what something like this can do for a person’s soul,” she adds. “It’s not just a physical change — it’s mental, it’s emotional. It’s everything.”

To try Daily Burn yourself and join the supportive community, head to dailyburn.com/365. Start your free 30-day trial today!

The post The Workout App That Turned My Life Around appeared first on Life by Daily Burn.

[caption id="attachment_64376" align="alignnone" width="620"] Daily Burn’s New Audio Workouts: Take Your Fitness On-the-Go Photo: Stocksy[/caption]

Do you ever wish you had someone telling you exactly what to do on an outdoor run or on the treadmill? Someone to give you tips on form, plus when to pick up and slow down your speed? Perhaps you’ve vowed to get stronger, but feel completely lost at the gym. Or, maybe you’ve considered meditating, but need some guidance to get you to zen. Well, good news: Daily Burn is here to grant all three wellness wishes — thanks to its just-launched Audio Workouts.

TRY IT NOW: Sign Up for Daily Burn's Free 30-Day Trial

What Daily Burn’s Audio Workouts Are All About

Now available to all premium members, Daily Burn Audio Workouts include everything from interval runs (outdoor or treadmill) to beginner yoga to quick meditations you can do every day. You’ll also get strength and conditioning workouts (think MetCon and HIIT), along with Pilates and core-centric sequences. So whether you’re looking to build strength, run longer, get flexible or find calm, there’s something for you.

Best of all, these workouts are easily accessible. Both iOS and Android users can download any (or all) 30 workouts to take to the road, gym or mat. (Translation: You don’t have to worry about cell data.)

“Audio workouts are perfect for anyone on the go or anyone who wants to be able to do their workout anytime, anywhere,” says Cheri Paige Fogelman, a Daily Burn 365 instructor who leads a few of the audio running workouts. “Anyone who's bored with their workout and looking to shake things up will also love it. It’s a chance to branch out and explore a new modality with some great guidance.”

“You get to work on your listening skills — we all need that — and you can challenge yourself without having to look at anything,” adds Cece Marizu, another Daily Burn 365 trainer whose voice you’ll also hear during several strength sessions. “Plus, the workouts are fun!”

GET STARTED: Sign Me Up for Daily Burn Audio Workouts

[caption id="attachment_64377" align="alignnone" width="620"] Daily Burn’s New Audio Workouts: Take Your Fitness On-the-Go Photo: Stocksy[/caption]

Why You Should Try Daily Burn’s Audio Workouts Today

For most people, the biggest hurdle to working out is simply getting started. “That's an obstacle that we face every day,” Fogelman says. But these do-anywhere, anytime workouts make it easier to jump that barrier. “Your coach is on-demand and the class is exactly when you want it,” Fogelman adds. “If you need to, you can always pause or stop the class with no shame or need for explaining, and then try it again later. So it works around a busy lifestyle...We bring the motivation. You bring the commitment to pushing play.”

Your instructors will give you that extra push you need, but don’t be afraid to move at your own pace, Marizu says. “If you miss something at any point, stay committed to the workout. Rest when you need it and when in doubt, squat it out,” she says.

SIGN ME UP: Click HERE to Try Daily Burn’s Audio Workouts

As for the running routines — a totally new fitness format from Daily Burn — you’ll get a trainer to help you run more efficiently. “I coach you through your speed, which can be difficult to gage when running alone outside, plus how to pace yourself. I also give you guidance on form, and I'm your personal cheering section — keeping those positive thoughts in the forefront of your focus,”Fogelman says.

Fogelman also gives suggestions on perceived effort level (for example, working at 60 percent of your all-out effort — or the hardest you can go). “So the workout is always personalized for the right amount of push you need on a given day,” she says. “And the workout will grow with you as you progress and repeat the workouts. Naturally, as you get stronger your new 60 percent will be faster than your old 60 percent.”

So now it’s time to break your limits. Your coach is ready and right in your pocket. You just have to get out there and listen in.

What are you waiting for? Sign up for Daily Burn Audio Workouts now, and kick off your free 30-day trail today!

The post Daily Burn’s New Audio Workouts: Take Your Fitness On-the-Go appeared first on Life by Daily Burn.

[caption id="attachment_64424" align="alignnone" width="620"] 20-Minute Pilates Butt Workout for Stronger Glutes Photo: Daily Burn Pilates[/caption]

When you think of Pilates workouts, it’s all about the core — from your lower abs to the transverse abdominis to your obliques. But what you may not realize is that your core also includes your hips and glutes.

“In Pilates, we refer to your powerhouse, and that actually includes your hips, glutes and pelvic floor,” says Andrea Speir, lead instructor for the Daily Burn Pilates Phase 1 and 2 programs. “Since the core and glutes are a connected part of the powerhouse of your body, by engaging your core, you’re halfway there.”

All About That Base: Pilates for Your Backside

What makes Pilates a great workout for a rock solid booty is it targets not only your glutes, but also the muscles that support your hips, like your hamstrings, quads and outer and inner thighs. “The glute medius, for example, wraps around the hips and connects under the body. This helps support the lower back, which is usually pretty weak in people,” Speir says. “Hamstrings are also targeted, and these are the base that the glutes rest on, so having that strong lift will help hold everything up properly,” she adds.

Even better, the different ranges of motion and subtle postural changes in Pilates workouts help engage all muscle groups without adding external weight. “Small movements in Pilates are challenging because they focus on form and control. They get smaller muscles to work harder than they might if the bigger muscles have the chance to take over,” Speir explains.

Keep reading for Speir’s five favorite Pilates butt exercises — and how to put them all together.

5 Butt Exercises for a Booty-Sculpting Pilates Workout

Hate squats? You’re in luck! This Pilates workout from Speir includes variations of leg lifts to deliver booty-boosting benefits to your thighs, outer hips and glutes. “By working with your own bodyweight, you’re able to lengthen and strengthen safely,” Speir says. Watch carefully, then do 12-15 reps of each exercise for two sets.

[caption id="attachment_64409" align="alignnone" width="620"] Pilates Butt Exercises: Lying Butt Kicks GIFs: Daily Burn Pilates[/caption]

1. Lying Butt Kicks

This exercise might look easy, but if you imagine you’re moving your foot through something sticky and thick, you’ll be able to activate your glutes and hamstrings. “Think about active energy between your inner thighs, like you’re hugging an imaginary ball. Finally, activate your booty. That means go ahead and squeeze those muscles to engage them,” Speir says.

How to: Lying on your stomach, lift your torso off the floor and press your tailbone down, keeping your butt and abdominals firm. Make sure your shoulder blades are also down and your forearms parallel to each other on the mat (a). Pointing your toes, kick your right foot towards your butt for two counts, then alternate with your left foot (b).

TRY IT NOW: Sign Up for Daily Burn Pilates FREE for 30 Days

Pilates Butt Exercises: Single-Leg Lift and Kick

2. Single-Leg Lift and Kick

You’ll want to keep your hips square throughout this entire exercise, so if your top heel is inching up, engage your core. “The more your abdominals are engaged, the less those hips will go Beyoncé on you,” she says. Speir also likes to imagine that there’s a wall behind her back. “Don’t let your back leave that wall, and that will help keep your body lined up,” she notes.

How to: Lie on your right side and prop yourself up so your head rests on your right hand (a). Keep your left leg stacked on top of your right in a diagonal line and use your left hand to help stabilize you on the mat. Flex both feet (b). Pointing your left foot, lift your leg to hip height. Kick it twice towards the front, and then lengthen and kick it once behind you (c). Switch sides.

Pilates Butt Exercises: Hip Abduction

3. Hip Abduction

Similar to the single-leg kick, your spine should be aligned with your hips and legs to elongate your waist. Lower your leg slowly down to truly feel the resistance. For a visual, Speir likes to imagine moving her leg through chunky peanut butter. “Any time you do abduction or adduction, it’s targeting your inner thighs. But this will lengthen and strengthen the hip extensors as well,” Speir says.

How to: Lie on your right side and prop yourself up so your head rests on your right hand (a). Keep your left leg stacked on top of your right in a diagonal line and use your left hand to help stabilize you on the mat. Flex both feet (b). Lift your leg to hip height and then lower it back down for three counts, so you feel resistance and engage your glutes and inner thighs (c). Switch sides.

Pilates Butt Exercises: Leg Circles

4. Leg Circles

In addition to strengthening your glutes, these leg circles also work your quads and hamstrings. The key is to keep your pelvis stable during the exercise, which means engaging your abs and pelvic floor. “The adduction, abduction and focus on pelvic strength is hugely important because these muscles help to create that true balance between the strong outer hips, glutes and core,” Speir says.

How to: From the same position as the hip abduction exercise, point on your left foot and lift it to hip height (a). Circle your leg past your bottom right leg slowly, working with resistance to activate your glutes and abductors (b). Repeat for six reps before circling in the other direction for six more reps (c). Switch legs.

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5. Swimming

The small movements of this butt exercise will help you move with more control and create greater resistance. Slow and steady wins the race! “This is a very focused exercise, and because of the position of your body, your glutes have to do all the work,” Speir says. “The bonus is that your hamstrings also get majorly strengthened.”

How to: Lie on your stomach with your legs straight behind you, and your forehead resting your hands (a). Keeping your abdominals tight and your shoulders down, lift your feet up off the mat (b). Pointing your toes, lift your right leg higher, pause, and then switch and lift your left leg higher (c).

Want more butt, abs and total-body workouts? Sign up for the Daily Burn Pilates program today — and get your first 30 days 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.

The post 20-Minute Pilates Butt Workout for Stronger Glutes appeared first on Life by Daily Burn.

Meet Daily Burn 365 Trainer and Chef Dean Sheremet

[caption id="attachment_64386" align="alignnone" width="620"] Meet Daily Burn 365 Trainer and Chef Dean Sheremet Photo: Courtesy of Dean Sheremet[/caption]

As a former dancer turned chef turned personal trainer, Dean Sheremet is what you would call a renaissance man — and he just signed on to be your new Daily Burn 365 trainer. Just like all of our Daily Burn 365 instructors, Sheremet will be there to motivate you, cheer you on, and keep you accountable to your fitness goals. His secret weapon? His versatility — and his relatable approach to wellness.

When he’s not on the Daily Burn set or teaching group fitness at Body Space Fitness in New York City, you can find Sheremet in the kitchen. And this foodie at heart is not counting calories or macros. Sheremet launched his career as a chef at Jean Georges’ restaurant, Nobu 57, after graduating at the top of his class from the French Culinary Institute. And so for him, delicious food and fitness can — and should — go hand in hand. Here are a few more things you should know about your new favorite trainer.

17 Things You Should Know About Dean Sheremet

On His Fitness Philosophy...

“I was a professional dancer so I come from a background that’s all about whole-body movement. I want to inspire people to move well and look good. People love doing CrossFit and yoga, but I don’t go crazy on trends. If you feel good — whatever road that is — do what makes you happy.”

On Why He Became a Trainer...

“I became a trainer accidentally. I was going through a breakup in my life, and my friend brought me to Body Space Fitness. I was going to do it for only a few months, but I fell in love with it. When your clients see results and your classes are getting booked in advanced, it makes you want to be there. It’s an incredible feeling to have people rely on me…Some clients will call me and say, ‘Hey, I’m going out to dinner. What should I order?’ The relationships I have with them is an important part of my life.”

On His Favorite Workouts...

“I like doing high-intensity interval training (HIIT). Anything that involves me working really hard and getting into that metabolic zone.”

On His Workout Playlist...

“I enjoy ghetto rap music. I grew up Detroit as a hip hop kid. But it also depends on the mood I’m in and the type of class I’m teaching. Sometimes, I’ll play James Brown, Pink or Sia. I let things ebb and flow and jump from one playlist to the next.”

On His Healthy Eating Philosophy...

“The way I feel about food is the same way I feel about fitness. I don’t get dogmatic about dietary restrictions. I’m all about conscious eating and understanding what we’re putting into our bodies. Food is a gift you can give yourself, but it’s an afterthought for a lot of people. People often eat standing, in transit or during a meeting. That’s not giving the food the respect it deserves. I eat pretty clean and follow a whole foods diet. I also have lean protein, veggies and some sort of grain in my meal. I follow intermittent fasting and am experimenting with biohacking. But there’s a time and place for potato chips and French fries.”

On His Life as a Chef...

“I’ve been really fortunate that my grandmother taught me how to cook. I was a very hyperactive kid, and there were two things that I devoted all of my attention to: Being in the kitchen and in dance class. I never thought I would make a living out of being a chef. I graduated first in my class at the French Culinary Institute and immediately started working for Jean Georges at Nobu 57. Everything happened very quickly. I also wrote a cookbook last year [Eat Your Heart Out: The Look Good, Feel Good, Silver Lining Cookbook]. Being a chef has been one of the most rewarding things.”

On His Pre- and Post-Workout Snacks...

“I don’t always have a snack before or after a workout. But when I do, I have my own nut mix, which includes macadamia nuts, goji berries, pumpkin seeds and cashews. It’s funny, but sometimes I’ll also have a peanut butter and jelly sandwich pre-workout. It’s simple and not too big of a meal.”

On His Meal Prep Game...

“I do and I don’t meal prep. If I’m traveling, then I definitely don’t. On Sundays, I’ll always roast a chicken and have things on hand to go with it. For me, I would rather have diced onions, avocados and veggies chopped and ready to be used. This way, I can easily throw together a meal on a busy weeknight, rather than prepping containers of food. I can’t eat the same thing every day. I like variety.”

On His Go-to Weeknight Meal...

“I’ll do brown rice bowls with broiled salmon and seaweed. Or, I’ll have some avocado and veggies. I’ll take a look at what I have in the fridge and kind of just throw things together, but it’s always some version of a healthy bowl.”

https://www.instagram.com/p/BcTUm71hfPP/?taken-by=deansheremet

On His Favorite Cheat Meal...

“I don’t really feel like there are cheat meals. Your body should eat what it deserves. I love pizza, and if I’m out, I like going to Artichoke Pizza [in NYC].”

On His Happy Hour Drink...

“My favorite drink is a Sazerac. It’s a New Orleans cocktail made with rye, two different kinds of bitters, absinthe and lemon or an orange peel. It’s very similar to a Manhattan.”

On His Pantry Staples...

“I always have whole-wheat pasta, homemade or jarred tomato sauce, pesto, beans, grains, mixed nuts and high-quality Spanish tuna for a tuna salad.”

On His Morning Routine...

“When I’m coaching, I get up at 4:45 a.m. I have some bulletproof coffee and teach from 6 a.m. to 1 p.m., so I’ll fast until 1 p.m. On the weekends, I get up, have breakfast or go for a run and lift weights. I’m not on as regimented a schedule as I am when I’m teaching.”

On His Bedtime Routine...

“Having better sleep hygiene and cutting out the phone addiction are two things I really worked on. There used to be a time when I would stay up just to make sure there wasn’t an Instagram I didn’t miss, and it’s all for nothing. I have a special app on my computer that cuts the blue tones so it doesn’t keep me up. I was addicted to my phone at one point, but now I avoid looking at it after 10 p.m.”

On His Goals...

“I just want to be a better version of me every year. I come from a background of being a dancer and chef, and I’m perilously hard on myself. But I’m working on being thankful for where I’m at and noticing the small victories. I’m always trying to push myself, but also realize how fortunate I am.”

On What Keeps Him Motivated...

“I’m such a type A person that I have a fear of failure. My family and the people around me motivate me. The more I push myself, the more inspired people around me will be. Just being at Daily Burn and seeing the interactivity is nice. I’ve never seen someone from afar do my workout. I now have another reason.”

On Finding Balance...

“I’m trying not to look at my phone so much and being more present. Sometimes, I’m at dinner and look around to see that everyone is on their phone. It’s like, ‘Why the hell are we at dinner?’ I’m just focused on getting better about putting my energy towards things that truly matter.

To train with Dean, head to Daily Burn 365 to start your free 30-day trial today.

The post Meet Daily Burn 365 Trainer and Chef Dean Sheremet appeared first on Life by Daily Burn.

Shoulder Exercises for Sculpted Shoulders

[caption id="attachment_64617" align="alignnone" width="620"] Shoulder Exercises for Sculpted Shoulders Photo: Ryan Kelly / Daily Burn 365[/caption]

When you hit the weight room in pursuit of strong, toned arms, bicep curls and tricep extensions might be your go-to moves. But there’s an equally important muscle group to add to your workout rotation — and they're often ignored, particularly among women. We're talking about your shoulders.

“Shoulder strength and stability are integral to practically all arm movements, plus almost every chest and back movement,” says Cheri Paige Fogleman, a trainer on Daily Burn 365. “Having strong shoulders also ensures success when strengthening biceps, triceps, chest and back muscles.” Translation: Build sculpted shoulders and you’ll help strengthen your entire upper body as well.

Stronger deltoids will also make it easier to carry out daily tasks — from picking up your kids or groceries to reaching for a glass in the cabinet. But there’s a catch: You need to work your shoulders from multiple angles. While push-ups will do wonders for muscles in the front of the shoulder, Fogleman says, you shouldn’t stop there.

For your next 'arm day' workout, skip the standard push-up and add these five new shoulder exercises to your line-up. They work every section of your shoulders — backside included (which both women and men often miss) — so you get 360 degrees stronger.

Shoulder Exercises for Upper Body Strength

These bodyweight moves can easily incorporate dumbbells. Fogleman suggests doing higher reps if you’re skipping the weights. If you’re more advanced and going for increased resistance, she recommends starting with three-pound dumbbells for women. “The moves should be more challenging, but not suddenly impossible,” she says. Perform 10 to 12 reps of each, rest, then repeat this circuit once or twice for a full upper body burn.

[caption id="attachment_53354" align="alignnone" width="620"] Exercises for Sculpted Shoulders: Staggered Shoulder Press Photo: Ryan Kelly / Daily Burn 365[/caption]

1. Staggered Shoulder Press Exercise

By leaning forward in this move, you hit the tough-to-reach back of the shoulders, along with your core and back muscles. Just remember to avoid slouching and keep a neutral spine for best results.
How to: From a standing position, step one foot behind you so you’re in a high lunge. Front knee should be bent about 45 degrees (a). Lean forward at the hips, keeping your back straight. Bring your arms up to shoulder height, bent at the elbows and palms facing in (b). Extend your arms overhead until they’re completely straight (c). Bend them back to shoulder height and repeat. Switch your footing halfway through or on the next round.

[caption id="attachment_53355" align="alignnone" width="620"] Exercises for Sculpted Shoulders: Plank with Renegade Row Photo: Ryan Kelly / Daily Burn 365[/caption]

2. Plank to Renegade Row

While shoulders are your main focus on this move, bonus points come from working your back and core, too. If you really want to fire up your midsection, keep your hips totally stable. Feeling unsteady? Stepping your legs wider apart or dropping to your knees will be your best bet.
How to: Start in a high plank position with hands a little closer than shoulder-width apart. Draw the navel in toward the spine to support your abs and firm the glutes to take some pressure off your elbows and hips (a). Pull one hand upward (palm facing toward your body) so your hand reaches chest level. Return it back to the ground (b). Perform the same row movement with your other arm. Return it back to the ground (c). Continue alternating.

[caption id="attachment_53356" align="alignnone" width="620"] Exercises for Sculpted Shoulders: Lateral Raise with Balance Photo: Ryan Kelly / Daily Burn 365[/caption]

3. Lateral Raise Balance Exercise

Squeeze your shoulder blades together as your lift your arm so you sculpt the back of the shoulder. You’ll also work the stabilizing muscles of the arm that’s holding you up, which gets even more intense when you lift your leg.
How to: Start on your hands and knees, with wrists directly under shoulders and knees in line with hips (a). Lift one arm directly out to the side and up to shoulder height, as you straighten and lift the opposite leg to hip height behind you (b). Lower your hand and foot back to the floor and repeat, then switch sides.

[caption id="attachment_53357" align="alignnone" width="620"] Exercises for Sculpted Shoulders: Side Plank T Raise Photo: Ryan Kelly / Daily Burn 365[/caption]

4. Side Plank T-Raise Exercise

Target both shoulders at once with this essential core-tightening workout move. Try not to sink down into the shoulder that’s holding you up and instead push the floor way with your elbow. Don’t let your hips drop, either.
How to: Start in forearm side plank position, feet stacked one on top of the other and your elbow directly in line with your shoulder. Your other hand should be lightly resting on the ground in front of you (a). Keep your top arm straight as you raise it up toward the ceiling, creating a T with your arms (b). Return it back to the floor and repeat, keeping your hips up and your body in a straight diagonal line the whole time (c). Repeat, then switch sides.

[caption id="attachment_53358" align="alignnone" width="620"] Exercises for Sculpted Shoulders: Inverted Push-Up Photo: Ryan Kelly / Daily Burn 365[/caption]

5. Inverted Push-Ups

Reach your booty up toward the ceiling for this next-level push-up. If you need to modify, place your hands on a chair, low coffee table or a bench. Either way, prepare to get those deltoids fired up!
How to: Start in a downward-facing dog (a). Bend your elbows so they point out to the sides as you lower the crown of your head (not your forehead) between your hands and as close to the floor as you can go (b). Exhale as you push yourself back up (c). Repeat.

For the best exercises to spice up your workout routine, try Daily Burn 365. You’ll get a new, exciting workout every day.

Originally published October 2016. Updated January 2018.

The post Get Sculpted Shoulders with These 5 Exercises appeared first on Life by Daily Burn.

Guided Treadmill Workout That's Just 19 Minutes

[caption id="attachment_64628" align="alignnone" width="620"] Guided Treadmill Workout That's Just 19 Minutes Photo: Pond5[/caption]

You’ve probably read about the power of interval running workouts. They can increase your speed, crush tons of calories and help you burn fat. But it’s tough to know when to speed up and slow down without checking your watch every second — not to mention, taking your runs to the treadmill can get boring with a capital B.

Thankfully, we now have the perfect antidote for those tedious treks: a running coach wherever you go! Daily Burn’s new Audio Workouts feature a trainer to map out your workout, count you up and down, plus give you encouragement and form tips along the way.

And as a Life reader, we’re giving you exclusive access to one of our favorites: Get Jogging with coach Rachel Mariotti. All you have to do is pop in your earbuds and put one foot in front of the other.

Guided Treadmill Workout That's Just 19 Minutes

The Daily Burn Interval Treadmill Workout Anyone Can Do

In smart training form, you’ll kick off this workout with a mobility warm-up, featuring basic squats and lunges. Then you’ll ease into the cardio section with a walk and light jog. After priming your muscles, you’ll kick off the intervals, in which you pick up speed and work through three sets of 60-, 45- and 30-second sprints. The rest times change throughout the workout, and the goal is to pick up your pace with each work round.

This type of interval training works well “for creating heart rate variability, meaning you push more blood through your arteries and veins during those higher-speed bursts,” Mariotti says. “Pairing work intervals with recovery breaks creates the variability that offers a short- and long-term improvement on metabolism.”

SIGN ME UP: Try Daily Burn’s Audio Workouts Free

Keep in mind, “intervals” doesn’t necessarily mean advanced. While Mariotti will offer goal speeds, you can feel free to go slower or faster, depending on your skill level. The idea is to listen in, push yourself and feel proud by the time you reach the cool-down.

Ready to step it up? Press play on the workout below, then hit the ground (er, treadmill) running.

For more audio workouts (which you can download right to your phone!), head to dailyburn.com/audio. Start your free trial today!

The post Get Coached! Your 19-Minute Guided Treadmill Workout appeared first on Life by Daily Burn.

Yoga Fundamentals: The Yoga Workout You Can Totally Do

[caption id="attachment_64843" align="alignnone" width="620"] Daily Burn Yoga Fundamentals: The Yoga Workout You Can Totally Do Photo: Ryan Kelly / Daily Burn Yoga Fundamentals[/caption]

For many people, practicing yoga is like learning a foreign language. Not only are the names of poses usually in Sanskrit (chataranga, utkatasana, say what?), they can be extremely complex, from twists to inversions to backbends. It’s enough to send a new yogi running away from the mat.

But thanks to Daily Burn’s new Yoga Fundamentals program, now you can namaste with your phone, laptop or TV under friendly guidance in a judgment-free zone.

Ariel Kiley, certified yoga instructor and lead trainer of the Yoga Fundamentals program, says, “Many yoga instructors expect students to come into the full shape of a pose quickly. But we’ll break down the poses into bite-sized pieces so your body and mind understand what it’s supposed to be doing.”

Here’s a closer look at what the four-week program has to offer.

TRY IT NOW: Daily Burn’s Yoga Fundamentals Program

Yoga Fundamentals: The Yoga Practice for Everyone

Forget what you’ve seen scrolling through Instagram or on the pages of glossy magazines. Every body is a 'yoga body' — and the Yoga Fundamentals program celebrates that.

All eight workouts are designed for different shapes, sizes and fitness levels. “There are many yoga programs that claim to be for beginners, but they’re actually best suited for a narrow range of body types,” Kiley says.

Instead, Kiley scales the poses in the program to take a variety of shapes into consideration. People with muscular and skeletal issues can benefit, too. “This program will help bring balance to people with wrist issues, low-back pain, neck pain and tight hamstrings and hip flexors,” she says.

Kiley’s approachable teaching style and careful instruction will make any beginner yogi feel more comfortable on the mat. “There isn’t any Sanskrit. I use playful names for everything, like crouching puppy and unicorn. Understanding the spirit of the pose is just as important as the movement of it!” she says.

SIGN ME UP: Try Your FREE Trial of Daily Burn Yoga Fundamentals

The Building Blocks of Beginner Yoga

Throughout Yoga Fundamentals you’ll master beginner yoga poses that build the foundation for better mobility, strength and balance. But instead of changing your body to “fit” the yoga poses, Kiley encourages you to let the poses meet you where your body is. “Use this practice to truly serve the things you love to do. Instead of getting into the aesthetic of the practice, focus on having fun and being silly,” Kiley says.

Since balance is the essence of yoga, it’s the first workout you’ll tackle. Expect to perfect mountain pose (the basic standing posture) before progressing to lunges, triangle pose and tree pose. “Sometimes you have to regress a movement to truly understand the complex ones,” Kiley explains. “You need balance in your body to have balance in your life.”

During the program, you’ll also work on flexibility and mobility. “The hip openers workout will help you increase your range of motion if you’ve got tight hip flexors from sitting all day. The shoulder mobility workout addresses chronic elevation, which leads to neck and upper-back pain,” Kiley says.

And no yoga program is complete without abs. “The backbending routine includes a lot of core work because lack of core strength leads to overusing our low backs,” Kiley explains. The gentle twists and side bend routines also stretch and open the rib cage to help you breathe easier and decompress the spine.

SIGN UP TODAY: Try Daily Burn Yoga Fundamentals FREE for 30 Days

3 Yoga Poses for First-Time Yogis

Want a sneak peak of what you can expect on the mat? Try these three beginner yoga poses taken straight from the Yoga Fundamentals program. After a brief warm-up, aim to hold each pose for three to five breaths.

[caption id="attachment_64808" align="alignnone" width="620"] Yoga Fundamentals: Downward Facing Dog Photo: Ryan Kelly / Yoga Fundamentals[/caption]

1. Downward Facing Dog (Variation: Puppy Dog)

How to: Start on your hands and knees with your fingers gently spread out (a). Tuck your toes under and lift your hips up towards the ceiling behind you, moving towards an inverted "V" shape (b). Press down the base of your knuckles to take the pressure out of your wrists and drive your hips way up behind you (d). Spread your shoulder blades apart, rolling your outer upper arms towards the floor to stabilize your shoulder girdle (e). Keep your knees slightly bent to maintain a long smooth spine. (f).

[caption id="attachment_64809" align="alignnone" width="620"] Yoga Fundamentals: Upward Facing Dog Photo: Ryan Kelly / Yoga Fundamentals[/caption]

2. Up Dog (Variation: Cobra)

How to: Lie on your stomach with your hands beside your low ribs, leg straight and feet pointed (a). Draw your shoulder blades down your back as you peel your shoulders and chest away from the floor, keeping your elbows tucked in (b). Stay in this position with your hips on the floor and elbows bent in Cobra, or try pushing your arms straight while lifting your hips and knees to hover above the mat. Be sure to engage your abdominal muscles to stabilize your lower back (c). Press down firmly with your hands so your shoulders drop away from your ears and gaze straight ahead at the horizon. (d).

[caption id="attachment_64810" align="alignnone" width="620"] Yoga Fundamentals: Child's Pose Photo: Ryan Kelly / Yoga Fundamentals[/caption]

3. Child’s Pose

How to: Get into a tabletop position with both knees and hands on the mat (a). Separate your knees a bit wider than your hips, and bring your big toes to touch (b). Sink your hips back towards your feet as you press your hands forward, stretching your side body (b). Rest your forehead on the mat (or block) and belly on your thighs (c).

Whether you’re newbie or a self-proclaimed yogi, the Yoga Fundamentals program can help you deepen your understanding for the practice. “I love and appreciate yoga, but don’t take it too seriously,” Kiley says. “There’s a level of play and irreverence that makes this program really welcoming, and it talks to people, whether or not they want to make yoga a big part of their life.”

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.

Want more beginner yoga workouts? Sign up here for the Daily Burn Yoga Fundamentals program — and get 30 days FREE!

The post Yoga Fundamentals: The Yoga Workout You Can Totally Do appeared first on Life by Daily Burn.

5 Planks, 10 Minutes: Your Ultimate Abs Workout

[caption id="attachment_59963" align="alignnone" width="620"] 5 Planks, 10 Minutes: Your Ultimate Abs Workout Photo: Ryan Kelly / DB10[/caption]

With 10 minutes on the clock, holding plank after plank can feel like a lifetime. But this ab-blasting plank series from Daily Burn’s new DB10 program is designed to distract your body and mind. Think: creative combinations like the push-up to plank punch, or plyometric variations like plank jacks and plank-ups.

"The idea behind these combo moves is to pair dynamic movement with traditional planks to offer core strengthening with cardio benefits," says Dara Theodore, one of the lead trainers for the DB10 program.

Borrowing moves from Theodore and CeCe Marizu's 10-minute DB10 workouts, these ab exercises work every angle of your core — from your upper and lower abs to your obliques to your traverse abdominis. (And they won’t skimp on your shoulders, arms and legs, either!)

Whether you’re running miles or doing deadlifts, engaging your abs is the foundation for most workouts, after all. "Your core provides balance, stability and power in any workout as well as in daily activity," Theodore says. Do these planks in one continuous flow, and you’ve got yourself a true abs burner that’ll also make you break a sweat. "Being aware of proper plank form and building core strength will allow you to reap the benefits of the dynamic movement, as you will be able to move faster and more fluidly," Theodore adds.

TRY IT NOW: Daily Burn’s DB10 Program

5 Planks to Strengthen Your Core, Plus Cardio Benefits

As with all of our DB10 workouts, aim to complete as many rounds as possible of the following exercises/reps in 10 minutes. When you move continuously through each exercise at a quickened pace, you’ll ramp up your heart rate and burn more calories. For the ultimate core finisher, we hold a side plank for 30 seconds.

1. Plank to Push-Up to Inchworm

This plank variation does what it says it will: work every inch of your core, including your obliques, transverse abdominis and rectus abdominis, aka your lower abs.

How to: Get into a high plank position with your hands shoulder-distance apart and your shoulders directly in line with your hands beneath them. Engage your abs to avoid arching your back and lowering your hips (a). Perform two push-ups, letting your elbows flare slightly out to your sides at about 45 degrees. Squeeze your glutes and core throughout the entire movement, and maintain a straight line from head to toes (b). Walk your hands back towards your feet and come up to stand (c). Hop your feet forward and then hop them back out to a high plank. This is one rep (d). Do five reps.

2. Push-Up to Plank Jack

Adding a push-up to this abs exercise turns it into a total-body move, so you strengthen not only your core, but your chest, shoulders and triceps, too.

How to: Get into a push-up position with your hands shoulder-distance apart and your shoulders directly in line with your hands. Squeezing your glutes and your abs, lower your body down to the ground and press it back up. This is one push-up. Do one more (a). Next, bring your feet together and do four plank jacks, jumping your feet wide to each side and then hopping them back together. Avoid raising your butt (d). Do six reps.

3. Plank-Up with Diagonal Hops

Sculpting your upper and lower abs might be the key to your six-pack dreams, but if you want better spine mobility and and torso rotation, look to your obliques. These ab muscles help stabilize the spine and help you move more powerfully.

How to: From the high plank position, bring your right elbow down to the floor and then your left elbow down to the floor for a forearm plank (a). Get back into a high plank by lifting your right forearm up and then your left forearm (b). Next, bring your feet together in a high plank and hop them diagonally to your right side. Hop them back out to high plank before hopping them diagonally to your left side. This will work your obliques, which contributes to better mobility and posture (c). Do five reps.

TRY IT FREE: Sign Me Up for Daily Burn DB10

4. Push-Up to Plank Punch

If you want to give your arms some TLC, this abs exercise throws a punch! Incorporating a jab in this move helps strengthen your shoulders and back, as you recruit your lower abs to keep you stabilized.

How to: Get into a push-up position with your hands shoulder-distance apart and your shoulders directly in line with your hands. You can keep your feet a little wider apart to help you stabilize when doing the plank punch (a). Lower your body down to the ground, keeping your body in alignment and your elbows flaring slightly out to your sides (b). As you press back up, make a fist with your right hand and punch it out in front of you (c). Perform another push-up before making a fist with your left hand and punching it out (d). Do six reps.

SIGN ME UP: Click HERE to Try Daily Burn’s DB10 Program

5. Side Planks

Ready to take your two-armed plank to the next level? Side planks force you to use your triceps, glutes and obliques to help you stay upright and find balance.

How to: Lie on your right side and place your right forearm on the ground. Engaging your core, raise your body up into a side plank, creating a straight line from your head to your toes (a). If you can, raise your left hand up towards the ceiling, gazing toward your hand. If you can’t, keep your left hand resting on your left hip (b). Hold the plank for 40 seconds and rest 20 seconds before switching sides.

For more quick, effective 10-minute workouts, sign up for the Daily Burn DB10 program. You can try it free for 30 days!

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

Originally published July 2017. Updated January 2018.

The post 5 Planks, 10 Minutes: Your Ultimate Abs Workout appeared first on Life by Daily Burn.

3 Beginner Yoga Poses for Better Balance

[caption id="attachment_65074" align="alignnone" width="620"] Beginner Yoga Poses for Better Balance Photo: Ryan Kelly / Yoga Fundamentals[/caption]

When you flip through the yoga playbook, most routines — if not all — include a balance challenge. “That’s because balance is the essence of yoga,” says Ariel Kiley, certified yoga instructor and lead trainer of Daily Burn’s Yoga Fundamentals program. “Fundamentally, yoga is learning how to go off balance to find balance again,” Kiley explains.

But even if nailing the bird of paradise or eagle pose isn’t your goal, finding balance is key to moving better and feeling centered in your day-to-day. Plus, it can make you a stronger and fitter runner, weightlifter and all-around athlete. “If you’re balanced structurally, then you have sound posture. Posture says a lot about how efficiently you’re using your body,” she says.

Read on for Kiley’s top three yoga poses for better balance, strength and mobility.

Find Balance with These 3 Beginner Yoga Poses

Think tree pose is a little too advanced? Worry not! These poses from the Yoga Fundamentals program focus on bringing more awareness to your feet — the first lesson in balance. “Your feet are designed to articulate movement in all kinds of ways, but we spend so much time in shoes that we limit their range of motion,” Kiley says. Aim to hold each of the following poses for three to five breaths.

[caption id="attachment_65073" align="alignnone" width="620"] Yoga Poses for Balance: Sole Stretch Photo: Ryan Kelly / Yoga Fundamentals[/caption]

1. Sole Stretch

Balance starts on the soles of your feet, and this pose is a great way to enhance the extension of your toes while stretching the plantar fascia. “By stretching and awakening your soles, you’re going to improve balance and agility as you walk, run and dance,” Kiley says.

How to: Get into tabletop position on your hands and knees (a). Tuck your toes under and walk your hands back towards your heels. Push your fingertips into the floor to lift your knees off the mat (b). Place two yoga blocks under your knees and sit upright on your heels (c). If this feels uncomfortable on your knees, sit on your heels and keep your fingertips tented to the floor in front of you (d).

TRY IT NOW: Daily Burn’s Yoga Fundamentals Program

[caption id="attachment_65074" align="alignnone" width="620"] Yoga Poses for Balance: Albatross Photo: Ryan Kelly / Yoga Fundamentals[/caption]

2. Albatross Pose

Kiley likes to think of this yoga pose as a bird about to take flight, or in exercise terms, a hip hinge. The albatross is good prep for the Warrior poses and other standing poses that involve balanced legs because it encourages even distribution of weight. “Albatross awakens and fortifies the musculature of your back, legs and shoulders to train your body to regain its open, upright potential,” Kiley says.

How to: Stand with your feet in a wide straddle and feet parallel (a). Spread your arms wide into a big “T” with your palms facing forward (b). Unlock your knees, engage your glutes and core, and actively pull your legs towards your midline as you hinge forward at the hips. Keep your head level so your neck is a smooth continuation of your spine (c). Stretch your arms wide to the sides like a bird (d).

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[caption id="attachment_65075" align="alignnone" width="620"] Yoga Poses for Balance: Single-Leg Balance Photo: Ryan Kelly / Yoga Fundamentals[/caption]

3. Single-Leg Balance

A great progression from mountain pose, the single-leg balance helps you access what Kiley calls your “plum-line” or central axis. “When you feel connected to your center in this way, any number of other off-balance poses become more possible,” she says. For true beginners, Kiley recommends stepping your lifted toes onto a yoga block for a few breaths before hiking your knee up to your hands.

How to: Stand with your feet hip-distance apart in mountain pose with equal weight on each foot (a). Begin to shift your weight onto your left foot and lift your right leg up (b). Interlace your hands around your right knee, point your right foot and pull the knee towards the ceiling (c). Firm up your standing leg by drilling the heel down into the mat, and draw your chin in slightly. Aim to create a straight line from your left heel to the crown of your head (e). Repeat on the right foot after a few breaths.

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.

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6 Exercises for the Ultimate Back and Chest Workout

[caption id="attachment_62418" align="alignnone" width="620"] 6 Exercises for the Ultimate Back and Chest Workout 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.

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.”

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

[caption id="attachment_62419" align="alignnone" width="620"] Back and Chest Exercises: Dumbbell Row GIFs: Daily Burn Live to Fail[/caption]

1. Dumbbell Row

How to: Start with your left knee on a bench or chair, and your right leg extended behind you. Lean your body forward to about a 90-degree angle and hold a dumbbell in your right hand (a). Pull the weight up toward your chest, palm facing you and elbow staying in close to your side (b). Slowly lower it back down and repeat (c). Then switch sides.

Back and Chest Exercises: Box Push-Up

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.

Superset 2

Back and Chest Exercises: Sitting Shoulder Fly

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.

Back and Chest Exercises: Pec Fly Bridge

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.

Superset 3

Back and Chest Exercises: Wide Row

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.

Back and Chest Exercises: Dumbbell Chest Press Bridge

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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