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The Workout Plan for Women to Get Strong and Lean

[caption id="attachment_65181" align="alignnone" width="620"] The Workout Plan for Women to Get Strong and Lean Photo: Ryan Kelly / Daily Burn Power Cardio[/caption]

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

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

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

The Workout Plan for Women to Get Strong

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

[caption id="attachment_65174" align="alignnone" width="620"] Workout Plan for Women: Hip Hinge to Reverse Fly GIFs: Daily Burn Power Cardio[/caption]

1. Hip Hinge to Reverse Fly

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

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

Workout Plan for Women: Hammer Curl to Overhead Press

2. Hammer Curl to Overhead Press

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

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

Workout Plan for Women: Rear Lunge Row

3. Rear Lunge to Row

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

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

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Workout Plan for Women: Plank Row to Triceps Kickback

4. Plank Row to Triceps Kickback

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

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

Workout Plan for Women: Glute Bridge to Chest Fly

5. Glute Bridge to Chest Fly

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

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

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

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

Stretch Tight Hips with These 3 Yoga Poses

[caption id="attachment_65279" align="alignnone" width="620"] Stretch Tight Hips with These 3 Yoga Poses Photo: Ryan Kelly / Yoga Fundamentals[/caption]

Shakira said it best: Your hips don’t lie. And you’ve probably heard them speak up after a long day of sitting at your desk or being on your feet all night. Because whether you had a sedentary 24 hours or an extremely active one, tight hips tend to get achey in both circumstances — which is exactly why you need regular hip openers and stretches in your life.

“The hip joint is a ball and socket joint, which means it can perform in many different directions of motion. But most of us stay within a limited range based on our typical posture and movement habits,” says Ariel Kiley, the lead instructor for Daily Burn’s new Yoga Fundamentals program, a beginner-friendly yoga plan. “Hip openers are poses that stretch and activate your muscles and fascia [the connective tissue surrounding muscles and organs] in a myriad of ways to keep the hips healthy, mobile and supple.”

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Kiley agrees everyone can benefit from a stretch session for this typically tight joint. “For the super athletic, hip openers keep muscle tissue pliable and elastic,” Kiley explains. “For more sedentary folks, hip openers prevent adaptive shortening and maintain circulation. Healthy hip mobility is also imperative to stave off lower back pain.”

Keep your hips happy with these three yoga poses, borrowed from the Daily Burn Yoga Fundamental’s program.

3 Yoga Poses to Loosen Up Tight Hips

Practice these three yoga poses every day to really reap the benefits and loosen up tight hips. Kiley says the supported squat and stalking panther hip openers work particularly well as primers for a vigorous workout. Meanwhile, the lounging pigeon provides the perfect cool-down after work or a workout. “My golden rule, though? Just do them when you actually will do them — that’s good enough,” she says.

[caption id="attachment_65280" align="alignnone" width="620"] Yoga Poses for Tight Hips: Supported Squat Photo: Ryan Kelly / Yoga Fundamentals[/caption]

1. Supported Squat

“Squatting is a primal movement that’s essential to healthy hips,” Kiley says. But once people start sitting more often, they often lose the ability to squat with proper form. Practicing the movement on a block, as shown, will help you regain the ability to drop it low and offers the ideal body alignment.

How to: Sit on a yoga block or stack of books. Place your feet about 45 degrees out to the sides with knees stacked directly over heels. Place your hands in a prayer position and wedge your elbows between your knees. Lengthen your spine so it’s perfectly upright, while using your elbows to press your knees open. Engage your pelvic floor muscles and gaze straight ahead.

TRY IT NOW: Sign Me Up for Daily Burn’s Yoga Fundamentals Program

[caption id="attachment_65279" align="alignnone" width="620"] Yoga Poses for Tight Hips: Lounging Pigeon Photo: Ryan Kelly / Yoga Fundamentals[/caption]

2. Lounging Pigeon

Hit all the right spots in your lower half with this deep stretch. “The hip of the front leg offers a deep stretch to the gluteus maximus and other deep hip and buttocks muscles,” Kiley says. “Meanwhile, the back leg creates an incredible stretch for your hip flexors and anterior core. It’s a wonderful pose after a long run…or a long day.”

How to: Place your left shin at a diagonal toward the front of your mat, with the foot pointed. Slide your right leg straight back behind you, also with the foot pointed. Tuck a thick blanket or cushion under the left hip to even out the pelvis and reduce pressure on the front knee. Rest your forearms parallel to each other on the floor and keep your neck long and head neutral. By pressing down with the forearms, you can reduce the intensity of the stretch. If you feel stress in your front knee, add more cushion under the hip.

[caption id="attachment_65282" align="alignnone" width="620"] Yoga Poses for Tight Hips: Stalking Panther Photo: Ryan Kelly / Yoga Fundamentals[/caption]

3. Stalking Panther

Time to wake up those tight hips with a little movement. “This is a great dynamic stretch for the inner thigh or adductor muscles,” Kiley explains. “By sliding side to side you will both lengthen and tone the often sleepy muscles of the inner thighs.”

How to: Stand in a wide straddle with feet parallel to each other. Hinge at the hips and plant your fingertips on the floor or a yoga block. Activate your back muscles to maintain a long, neutral spine. Gaze ahead, fixing your eyes on a single point. Shift back and forth by bending over onto one knee, then the other. Keep your feet planted on the ground the entire time. Move slowly and mindfully.

For more beginner-friendly yoga poses and stretches, check out Daily Burn’s Yoga Fundamentals program. Go to dailyburn.com to start your FREE 30-day trial!

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Leg Workout: 4 Strength-Building Exercises

[caption id="attachment_65298" align="alignnone" width="620"] Leg Workout: 4 Strength-Building Exercises Photo: Daily Burn Live to Fail[/caption]

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

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

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

RELATED: 9 Reasons Not to Skip Leg Day

4-Exercise Leg Workout to Build Strength and Power

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

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

Superset 1

[caption id="attachment_65299" align="alignnone" width="620"] Leg Workout Exercises: Dumbbell Squat GIFs: Daily Burn Live to Fail[/caption]

1. Dumbbell Squat

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

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

Leg Workout Exercises: Step-Ups

2. Step-Ups

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

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

Superset 2

Leg Workout Exercises: Chair Squat to Calf Raise

3. Chair Squats with Calf Raise

Targets: Thighs, quads, calves and hamstrings

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

Leg Workout Exercises: Side Lunge

4. Side Lunge

Targets: Inner thighs, glutes and hamstrings

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

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

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[caption id="attachment_59443" align="alignnone" width="620"] 3 Quick Triceps Exercises for Sculpted Arms Photo: Ryan Kelly / Daily Burn 365[/caption]

Let’s be honest, most men and women would love to eliminate a little arm jiggle when we wave or high five. But an even better goal: Scoring stronger triceps. That’s why we’re arming you with this workout from Daily Burn 365, designed to tone the back of your arms.

Aesthetics aside, strong triceps make any pushing movement easier, because they’re the prime movers in elbow extension. They also help with shoulder extension and stabilization (hello, better push-ups!). So next time a door feels a bit too heavy to open or you have trouble hauling your grocery cart around, turn to these best triceps exercises. Strong and sculpted arms await.

RELATED: This Is How to Get Toned Arms

3 Triceps Exercises for an Awesome Arm Workout

Feel the burn in the back of your arms with each of these Daily Burn 365 exercises. Perform the moves in order for 45 seconds each, resting for 45 seconds (or less!) between rounds. Do as many rounds as you can squeeze into your session. Using dumbbells for each move will up the resistance, but sticking to bodyweight only works, too. Either way, both men and women will benefit from these upper body exercises.

[caption id="attachment_59444" align="alignnone" width="620"] Triceps Exercises: Punch Sequence GIF: Daily Burn 365[/caption]

1. Punch Sequence

How to: Start standing with feet hip-width apart, and a slight bend in your knees. Hold your hands in fists in front of your face, elbows bent (a). Punch your right hand straight out in front of you, extending your elbow fully and twisting your palm to face downward. Then, like a rubber band, quickly bring it back to your face (b). Do the same forward punch motion with your left hand (c). Repeat one more punch with each hand (d). Then bring your right elbow up, palm facing downward and perform a hook or semicircle punch in front of you. Use your hips and core for more power (e). Perform a hook with your left hand (f). Continue alternating between four punches (two each hand), then two hooks (one each hand).

[caption id="attachment_59440" align="alignnone" width="620"] Triceps Exercises: Triceps Push-Up Row Kick Back GIF: Daily Burn 365[/caption]

2. Triceps Push-Up Row Kick Back

How to: Start in a high plank position, straight line from shoulders to ankles and wrists under your shoulders (a). Lower your chest as close to the ground as you can go, keeping your elbows tucked by your sides (b). Push yourself back up (c). Pull your right elbow up, bringing your hand up to your chest to perform a row (d). Then straighten your arm behind you, pausing briefly in the extension (e). Bend your elbow again and lower your hand back down to the ground (f). Perform another push-up, then do the row and kick back with your left arm (g). Continue alternating, with push-ups between each side.

[caption id="attachment_59441" align="alignnone" width="620"] Triceps Exercises: Triceps Lift and Hold GIF: Daily Burn 365[/caption]

3. Triceps Lift and Hold

How to: Start standing with feet hip-width apart. Bend forward at the hips, maintaining a flat back with shoulders rolled down away from your ears (a). Bring your arms up and behind you, thumbs facing down and palms facing each other (b). Squeeze your arms toward each other like you’re trying to give yourself a high five and hold it there for 45 seconds (c).

If you want to learn more of the best exercises to do for your arms, check out DailyBurn.com/365 for a new workout every morning. Your first 30 days is free!

Originally published June 2017. Updated February 2018.

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Inner Thigh Workout

[caption id="attachment_65603" align="alignnone" width="620"] 3 Workout Moves for Seriously Toned Thighs Photo: Pond5[/caption]

Let’s get one thing straight: This workout has nothing to do with getting ‘thigh gap’ or ‘skinny thighs.’ Because if you want a body that’s strong enough to support you through challenging workouts, awesome runs and plain old everyday challenges like climbing stairs, you want strong, toned thighs — not scrawny ones.

“It's important to strengthen the whole thigh, and these moves target front, back, inner, and outer thighs, because all of these muscles are working together to support the knees,” says Daily Burn 365 trainer Cheri Paige Fogleman. “Doing squats are great, but the proof is in the pudding when we can feel strong and supported while walking up and down stairs or crouching down to pet a dog.”

This workout from Fogleman is simple enough to do anywhere — and you can even squeeze it in before or after your regular routine. Complete 15 reps of each exercise, running through the entire routine three times. We promise you’ll feel the burn!

The Ultimate Outer and Inner Thigh Workout

1. Basic Bridge

What makes glute bridges an excellent inner and and outer thigh exercise is that you have to engage all of your thigh muscles to reach full extension and maintain balance. Glute bridges are especially good for strengthening the pelvic floor, a key area for pregnant women.

How to: Lie flat on the ground, hands by your side. Engage your glutes and thighs to lift your hips off the ground (a). Squeeze your glutes at the top and return to starting position (b).

2. Side Lunge

This lateral lunge exercise tones your thigh muscles through abduction and adduction. It also challenges your balance because you need to re-adjust your bodyweight as you move from side to side.

How to: Stand upright, feet hip-width apart. Step out to the side with you your right leg, toes pointed forward, coming into a lunge. Make sure your knee stays behind your toes (a). Engage your glutes and inner and outer thighs to return to standing (b).

3. Plié to Lunge

Plié essentially means bending of the knees. In the compound exercise above, you'll perform a demi plié, so you'll lower into a half bend in your knees before transitioning to a lunge. The key to getting the most out of this exercise is to squeeze your thighs and glutes.

How to: Complete a plié squat, with your toes pointing outwards to 45 degrees. At the bottom of your plié, shift your weight onto your right foot, bend your right knee and move into a lunge, lowering until your left knee almost touches the ground (a). Return to a plié squat and repeat on opposite side (b).

Want more no-equipment toning moves? Head to dailyburn.com/365 to get a new 30-minute workout every day.

Originally published November 2015. Updated February 2018.

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Move Better Every Day with Daily Burn Mobility

[caption id="attachment_65721" align="alignnone" width="620"] Move Better Every Day with Daily Burn Mobility Photo: Daily Burn Mobility[/caption]

Before you start running fast, jumping high or lifting heavy, it’s important to learn how to simply move better. That includes relieving tension in typically tight areas, going through a full range of motion on exercises and learning how to tackle moves with precision. And all three essentials require one thing: mobility.

TRY IT NOW: Daily Burn Mobility Program

What Is Mobility and Why Do You Need It?

“Mobility is flexibility, plus strength and movement control,” says Gregg Cook, lead trainer on Daily Burn’s new program, Mobility. “With good mobility training, you get your joints working the way they were originally designed to move.”

Most Americans spend the majority of their day in a seat, whether commuting in a car or working at a desk. And that sedentary lifestyle can lead to stiff and often achy joints. “If joints are stationary too long, it can cause a cast-like effect,” says Cook. (Ever have trouble walking after sitting on a plane for hours or just at your desk all day?) “If you're sitting, no fluid moves through the joints. And the only way to heal that is through movement.” In other words, the more you move, the better you’ll feel.

SIGN ME UP: Daily Burn Mobility Program

How Daily Burn Mobility Can Improve Your Fitness

[caption id="attachment_65722" align="alignnone" width="620"] Move Better Every Day with Daily Burn Mobility Photo: Daily Burn Mobility[/caption]

According to Cook, mobility work should become your prerequisite before jumping into strength, HIIT or any other type of intense workout — especially if you want to avoid injury. But even if you don’t plan to crush calories, this program can help you get loose in the morning, or midday when you need a quick, active stretch.

With six workouts — ranging from 10 to 30 minutes — you can either follow the full program or pick and choose what’s best for your body. You get everything from a total-body mobility workout (and one that involves some strength for extra sweat), a pre-workout warm-up, an upper body and a lower body session, plus a 10-minute standing routine that you can do at the office, airport or right in your bedroom.

“If you’re feeling tight in your shoulders or neck, opt for the upper body workout that day,” suggests Cook. “If you’re going to do a lower body workout or feel tightness in your hips or hamstrings, go for the lower body-focused routine. Think about what you’re dealing with in your daily life and focus on that.” If that means you want to stretch out from head to toe, there’s a routine for that, too.

TRY IT FIRST: Daily Burn Mobility Program

Making the Most of Your Routines

The key to gaining flexibility, strength and control with this program: move slow and with focus, Cook says. “Really try to listen to your body. You always want to have a conversation between your mind and your body,” he explains. “Movement is telling your body what you want it to do. Then tune into how it feels and the range of motion it’s comfortable with — all without trying to just get the workout over with. Most importantly, realize you’re going to feel better if you take it slower and with more concentration.”

One strategy for actually slowing down is deep nasal breathing. Cook recommends inhaling on a four-count through exercises and exhaling longer, on an eight-count. “That’ll help calm down the nervous system, which helps with mobility, too.” Also, make sure to stop if you feel any pinching or pain. Those are signs you’re taking a stretch too far or might need to see a doctor.

So whether you want to get more from your workouts or just move better and feel better, Daily Burn Mobility will get you there. All you have to do is press play.

Sign up for Daily Burn Mobility by clicking HERE. 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.

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The Kickboxing Arm Workout You Can Do At Home

[caption id="attachment_65806" align="alignnone" width="620"] The Kickboxing Arm Workout You Can Do At Home Photo: Daily Burn Undefeated[/caption]

One of the biggest advantages of a punch-wielding kickboxing workout is that it strikes a balance between strength and cardio. You fight with your full body to drive force through your fists — keeping your core engaged for control and using your lower body to power each punch. But it also gets your heart racing to knock out more calories. (Not to mention it's a pretty perfect way to squash stress!)

To mix it up with more muscle-building, though, you can even hone in on a specific muscle group. That’s what we do in this strength-focused arm workout. Not only will you work your chest, back, biceps and triceps with the routine, but you’ll also hit more muscles from head to toe by moving with speed and precision. So follow the moves below, borrowed from Daily Burn’s Undefeated kickboxing program, to give your fitness the strength-meets-cardio one-two punch.

6 Arm Exercises for a Kickboxing-Inspired Workout

You’ll alternate between punches sequences and strength exercises in this HIIT arm workout. Make sure to put some power behind each jab, cross, hook and uppercut. And grab some dumbbells for the strength moves to up the muscle-building benefits. Go through each move, in order, for the designated reps, and repeat the entire circuit at least once — twice if you’re really ready to fight. You want to be breathless by the end. Go get 'em!

[caption id="attachment_65807" align="alignnone" width="620"] Arm Workout: Jab Cross Exercise GIFs: Daily Burn Undefeated[/caption]

1. Jab Cross

How to: Start in your boxer’s stance, feet staggered on a diagonal and placed about hip-width apart with your dominant foot toward the back. Hands should be in fists up by your face (a). Punch your front arm straight out in front of you for a jab, quickly returning your fist to your face (b). Then punch your back arm straight forward, pivoting on your back foot and using your hips for extra force, for a cross. Quickly return your fist to your face (c). Continue alternating between jabs and crosses for 45 seconds.

Arm Workout: Triceps Push-Up

2. Triceps Push-Up

How to: Start in a modified plank position, with knees on the ground and shoulders directly over your wrists, toes tucked under (a). Keeping your elbows in close to your sides, lower your chest down to the ground (b). Push yourself back up to the starting position (c). Repeat for 8-12 reps. If you have the strength, come up to an extended arm plank position, off your knees.

Arm Workout: Uppercuts Exercise

3. Uppercuts

How to: Start in your boxer’s stance, feet staggered on a diagonal, about hip-width apart with your dominant foot toward the back. Hands should be in fists up by your face (a). Pivot on your back foot and use your hips for extra force to drive your back hand upward for an uppercut punch, then quickly reset in your starting position (b). Driving off your front toe and twisting your hips for extra force, punch your front arm upward for an uppercut, then quickly reset in your starting position (c). Continue alternating back and front uppercuts for 45 seconds.

Arm Workout: Kneeling High Pull

4. Kneeling High Pull

How to: Start in a low lunge position, and bend forward at the waist, keeping your back flat (a). Pull your right elbow up so the dumbbell reaches your shoulder, then straighten your arm back out (b). Repeat on the other side, pulling your left arm up to your chest, elbow high (c). Continue alternating arms for 8-12 reps, then switch legs and repeat.

Arm Workout: Hooks Exercise

5. Hooks

How to: Start in your boxer’s stance, feet staggered on a diagonal, about hip-width apart with your dominant foot toward the back. Hands should be in fists up by your face (a). To perform this power punch, pivot off your back foot, using your hips for extra force, and lifting your back elbow so your arm is parallel to the floor. Punch to the side, with fist facing downward. Then quickly return to your starting position (b). Repeat the motion with your front leg and arm, pivoting off your front foot, using your hips for extra force, and lifting your front elbow so your arm is parallel to the floor. Punch to the side, then quickly return to your starting position (c). Continue alternating back and front hooks for 45 seconds.

Arm Workout: Renegade Row Exercise

6. Renegade Row

How to: Start in a high plank position, wrists directly under shoulders and both hands on dumbbells. Your body should be in one straight line from shoulders to heels (a). Gripping a dumbbell in your right hand, pull your arm upward, elbow close to your body and bringing the dumbbell to chest height, palm facing your body (b). Place your hand back down, returning to your plank (c). Repeat the row on the left side, bringing the dumbbell to your chest, elbow in close to your body (d). Place your hand back down to the plank position and then continue alternating rows for 8-12 reps per side.

Want more kickboxing workouts? Check out Daily Burn’s Undefeated program right HERE. Start your free 30-day trial today!

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The 3-Minute Mobility Workout You Can Do at Your Desk

[caption id="attachment_65859" align="alignnone" width="620"] The 3-Minute Mobility Workout You Can Do at Your Desk Photo: Daily Burn Mobility[/caption]

A sore neck, tight hips, tense shoulders — these common aches can arise whether you’re sitting at a desk all day or running around from dusk to dawn. But if you move more (and more importantly, smarter!), you’ll help them feel better, faster. Just take it from movement master, Gregg Cook, creator of Daily Burn’s Mobility program who preaches that physical health isn’t just about getting to the gym and busting through a heavy weight set or HIIT session.

“Your body responds to what you do and what you don’t do,” he says. “If you’re stationary for most of the day, you’re not taking your joints through big ranges of motion regularly, so they’re going to start to get stiff.”

The thing is, mobility workouts don’t have to be complicated. And you don’t even have to get up from your seat to get loose. Enter this three-minute mobility workout from Cook — perfect for your desk (or couch!).

Your 3-Minute Mobility Workout

You can follow along with this mobility workout on your bed, midday at your desk, in an airplane seat or even on a bus out of town. All it takes is three minutes and a slow, mindful approach to loosen up from head to toe. “This can be done multiple times throughout the day,” Cook says. “Do it four to five times a day and see how it changes your overall movements — and your spirit.”

You’ll start the routine by slowly making circles with your upper body, helping you gain movement in your spine and stretching your neck. Then you’ll work down to your legs, focusing on releasing tension in your glutes and hips. You’ll finish the workout with a chest opener paired with shoulder mobility. So sit up straight, press play and get ready to stretch it out — your “ahh” moment is three minutes away.

TRY IT NOW: Sign Me Up for Daily Burn Mobility

For more mobility workouts, sign up for the Daily Burn Mobility program HERE. Your first 30 days are free!

The post The 3-Minute Mobility Break You Need Right Now appeared first on Life by Daily Burn.

10-Minute Cardio Workout You Can Do at Home

[caption id="attachment_65936" align="alignnone" width="620"] 10-Minute Cardio Workout You Can Do at Home Photo: Daily Burn[/caption]

So you want to get your sweat on, but getting to the gym seems as difficult as climbing Mount Kilimanjaro. Our answer: Make moves right where you are! You can snag a serious cardio workout right at home — sans machines, weights or even a lot of space. Thanks to plyometrics and fast-paced bodyweight exercises, you’ll rev your heart rate to that aerobic zone, squashing calories without the treadmill.

The secret to boosting your burn even more: compound exercises that work multiple muscles at once. Not only do the five moves below from Daily Burn 365 test your brain power, they’ll keep your metabolism revving even after you’re done. Plus, they’ll keep the workout fun so time flies. Before you know it, you’ll have cruised through 10 to 20 minutes of work, without even thinking of another excuse to stay in your seat. Step one: Stand up. It’s go time!

The Best Cardio Workout You Can Do in Your Living Room

Make sure you have enough room to jump front-to-back and side-to-side as this workout has you moving in all directions. Start with a light jog in place to shake out any stiffness, then tackle the five exercises below. Perform each one for 30 to 60 seconds, with no more than 15 seconds rest in between. Take a full minute to recover at the end of round one, then repeat at least once. It might be easier than climbing a mountain, but this cardio workout should still take your breath away.

[caption id="attachment_65937" align="alignnone" width="620"] Home Cardio Workout: Jump Rope Sky-to-Floor Reach Exercise GIFs: Daily Burn 365[/caption]

1. Jump Rope Sky-to-Floor Reach

How to: Start standing with feet a little closer than hip-width apart, arms down by your sides (a). Begin swinging your forearms in a circle, as you would while holding a jump rope, as you jog your feet, kicking your heels toward your butt (b). Jog for six steps while swinging your invisible rope (c). Then, reach your arms straight up into the air, coming up onto your toes for a calf raise (d). Then reach down to the floor, bending at the knees for a narrow squat (e). Repeat another sky-to-floor reach (d). Continue alternating between six rope jumps and two sky-to-floor reaches.

Home Cardio Workout: Pop Squat Exercise

2. Pop Squat

How to: Start standing with feet hip-width apart (a). Drop down into a squat, pushing your hips back and your butt down, with weight in your heels. Get low enough to touch the floor with one hand (b). Jump back up, bringing your feet together at the top (c). Then pop your feet back out to a squat, touching the ground with your other hand (d). Repeat.

Home Cardio Workout: Grape Vine Hip Twist Exercise

3. Grape Vine Hip Twist

How to: Stand facing forward and take one step to the right with your right foot. Then, step your left foot behind your right. Next, step your right foot out to the right again and tap your left foot to your right. This is one grape vine (a). From here, bring your arms up to shoulder height, elbows bent so arms are parallel to the floor. With your feet together, jump and twist your hips to the right, then the left, repeating two times to each side (b). Then, repeat the grape vine to the left (c). Continue alternating between grape vines and four hip twists.

Home Cardio Workout: Lunge to Double Hop Exercise

4. Lunge to Double Hop

How to: Start standing, facing forward. Step back into a lunge on your right foot. Knees should each bend 90 degrees and back right knee should hover just above the floor (a). Step back up to stand (b). Repeat the lunge on your left leg (c). Then take two hops at the top (d). Continue alternating lunges and double hops. If you need more of a challenge, make your lunge switch explosive, turning it into a plyometric exercise.

Home Cardio Workout: Cross Climber Plank Jack Exercise

5. Cross Climbers to Plank Jacks

How to: Start in a high plank position, wrists under shoulders and body in one straight line from shoulders to heels (a). Drive your right knee in toward your left elbow, then step it back to plank (b). Drive your left knee in toward your right elbow, then step it back to plank. This is one mountain climber. Do three (six on each leg) (c). Next, jump your feet out to the sides, wider than hip width, then immediately back to your regular plank. This is one plank jack; do two (d). Continue alternating six total mountain climbers with two jacks.

Want more at-home workouts? Check out dailyburn.com/365 to start your free trial today.

The post 10-Minute Cardio Workout You Can Do at Home appeared first on Life by Daily Burn.

[caption id="attachment_66011" align="alignnone" width="620"] 3 Quick HIIT Workouts for Beginners Photo: Twenty20[/caption]

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

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

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

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

Beginner HIIT Workouts You Can Do in 30 Minutes or Less

10-Minute HIIT Workout

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

[caption id="attachment_66012" align="alignnone" width="620"] HIIT Workouts: 10-Minute Beginner HIIT Workout Photo: Pond5[/caption]

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

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

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

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

20-Minute MetCon: HIIT Workout

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

[caption id="attachment_66013" align="alignnone" width="620"] HIIT Workouts: 20-Minute MetCon HIIT Workout for Beginners Photo: Pond5[/caption]

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

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

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

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

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

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

30-Minute MetCon: HIIT Workout

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

[caption id="attachment_66016" align="alignnone" width="620"] HIIT Workouts: 30-Minute HIIT Workout for Beginners Photo: Pond5[/caption]

For exercise descriptions, see above.

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

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

Originally published February 2015. Updated February 2018.

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

How Daily Burn Helped Me Lose Over 80 Pounds Post-Pregnancy

How Daily Burn Helped Me Lose Pregnancy Weight Gain - For Good

Nine months ago, Abigail Brown had zero desire to sign up for a kickboxing class, much less work out. The stay-at-home mom preferred to stay put, taking care of her daughter. But at 257 pounds, raising a newborn was exhausting.

Today, Brown is a new woman: She works out to Daily Burn 365 every morning and shares her workouts on Instagram. Under the handle @AbbyWorksforAbs, Brown uses social media to connect with other members and share her inspiring workouts.

“As a stay-at-home mom, it’s hard for me to get to the gym. I had been doing different at-home workout DVDs, but I found it to be too repetitive,” Brown says. “I love the variety of workouts and the different trainers Daily Burn offers. They each have their own special way of motivating me.”

Losing the Baby Weight…and Then Some

Brown had previously lost 40 pounds by following Weight Watchers, but after she became pregnant with her daughter, she gained it all back. “I didn’t exercise at all. At the time, I was working at a bank and was on my feet all day but didn’t get much activity,” Brown says. She realized that she wasn’t going to be able to keep the weight off for good through dieting alone. She learned that achieving permanent weight loss means leading a healthy lifestyle that includes fitness, so she signed up for Daily Burn after finding a Groupon deal. Fast-forward nine months later, Brown lost a whopping 83 pounds.

“I wanted to be able to keep up with my daughter. She has so much energy, and it was a struggle to chase her around the park,” Brown says. “My husband and I would like to have another child someday, and I knew that I needed to get my health under control before then,” she adds.

Getting Fit at Home — and Beyond

When Brown joined Daily Burn in June 2017, she kicked off her home workout routine with Daily Burn 365 every morning. “It’s just a great way to start off my day. I have more energy and it gives me something to look forward to. My daughter is often in the background of all of my Instagram workout videos,” she says.

https://www.instagram.com/p/Bfla0qGBA-m/?taken-by=abbyworksforabs

In addition to Daily Burn 365, Brown enjoys working out to Power Cardio, Cardio Sculpt, Undefeated (kickboxing), Barre Harmony and DB10 (a series of high-intensity 10-minute workouts). Brown says Daily Burn has expanded her fitness repertoire and inspired her to try different workouts. “I played soccer for eight years growing up but wasn’t very active as an adult. I love Erika’s workouts the best, especially her kickboxing routines. It helped me try workouts I otherwise wouldn’t,” she says.

Living in Portland, Oregon — an outdoor mecca — Brown has also grown to appreciate being active in nature. On sunny days, she and her daughter will go for a walk in the park or hit up a new hiking trail. Being outdoors has helped her realize that you don’t have to be at the gym to get moving. “I’m going to Hawaii in May and I’m excited to learn how to surf for the first time. I would never have considered doing something like that before,” Brown says. Brown recalls during the last family vacation she went on, she didn’t even want to get out of the car to go for a short hike. “I limited myself so much because I didn’t think I could do it,” she says.

Meal Prepping to Make Clean Eating Easy

Brown continues to follow Weight Watchers to help her maintain her weight loss, but she also adopted meal prepping to ensure she has healthy meals on hand for her and her family. “I usually prepare some sort of soup or chili in my crockpot, grill meat and roast vegetables in the oven,” she says. Brown plans her meals for the week every Saturday or Sunday, and sometimes, her husband will join, too. “My husband is a garbage man and starts work at 4:30 a.m., so he has to have all his meals prepped before he gets up. When he sees me cooking in the kitchen, he’ll start prepping stuff for himself,” Brown says.

Brown uses the Weight Watchers’ points and calorie system to help her prepare a balanced meal at home. “Every meal usually has a starch, like sweet potatoes and brown rice, lean protein and veggies,” Brown says. For a healthy snack, she’ll pair fruit with a protein, like an apple or banana with peanut butter or string cheese.

Posting Sweaty Selfies, Workouts and More

Aside from the physical benefits of exercise, Brown also enjoys interacting with other Daily Burn 365 members on social media. “Staying at home with my daughter has made me feel very isolated at times, so it’s nice being able to connect with other people on the same mission as me,” Brown says. “I’ve connected with so many amazing and driven people on [Daily Burn’s] community Facebook page and Instagram.”

https://www.instagram.com/p/Be3zVc1BAQj/?taken-by=abbyworksforabs

Brown also feels better in her clothes and dropped eight pant sizes. She even had to get her wedding rings adjusted two full sizes down. These changes have given her more confidence to try new things and improved her self-esteem. On her Instagram, Brown often posts her Daily Burn kickboxing routines, heart-pumping Tabatas and weightlifting supersets.

“I can actually do push-ups and burpees. When I first started, I had to modify almost everything,” Brown says. And on days when she’s lacking workout motivation, she looks to the community for support. “They all motivate me to keep putting in the work, especially on days I don’t feel like it.”

In an age when social media can sometimes be a difficult place to share your weight loss struggles, Brown says that Daily Burn is a safe place to share her journey. “There are so many negative people out there who will compare you to everyone else, but I haven’t seen anything like that on Daily Burn,” she says. “It’s so uplifting.”

To join the Daily Burn 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 How Daily Burn Helped Me Lose Over 80 Pounds Post-Pregnancy appeared first on Life by Daily Burn.

Your 20-Minute Dumbbell Workout to Build Muscle All Over

[caption id="attachment_66097" align="alignnone" width="620"] Your 20-Minute Dumbbell Workout to Build Muscle All Over Photo: Daily Burn Live to Fail[/caption]

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

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

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

20-Minute Total-Body Dumbbell Workout for Beginners

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

[caption id="attachment_66092" align="alignnone" width="620"] Dumbbell Workout: Dumbbell Squat GIFs: Daily Burn Live to Fail[/caption]

1. Dumbbell Squat

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

2. Glute Bridge Chest Press

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

Dumbbell Workout: Single-Arm Dumbbell Row

3. Single-Arm Dumbbell Row

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

Dumbbell Workout: Seated Tricep Extension

4. Seated Tricep Extension

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

Want more strength training exercises? Sign up for Daily Burn Live to Fail and get the first 30 days free!

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

[caption id="attachment_66242" align="alignnone" width="620"] Leg Exercises: Breakdancer Photo: Daily Burn 365[/caption]

When you think about what running really entails, it’s actually a single-leg sport. You run with two feet, but it’s the big, long strides that help you go the distance. “A stride in running is essentially a shifting single-leg hop,” says Cheri Paige Fogelman, Daily Burn 365 trainer and certified run coach.

So why are single-leg exercises the best type of strength training exercises for runners? They closely mimic the work required for running. “Often, we have one leg stronger than the other, and when we work single-leg style, we take away the possibility of one leg helping the other along,” Fogelman explains.

Get a Leg Up on Your Training

Whether you want to PR your next race or finally address those muscle imbalances, now is the perfect time to incorporate more single-leg exercises into your workout repertoire. Going single-leg also requires coordination and balance — two essential skills that will help you run more efficiently. Not to mention, at the end of a race, you’ll need as much strength and power from each leg to help you sprint to the finish line. “Single-leg moves are great for non-runners, too, as walking and going up and down stairs all require single-leg strength,” Fogelman says. Read on for Fogelman’s single-leg workout.

30-Minute Leg Workout for Runners

Whether you’re running a 10K or half-marathon, these single-leg drills will help fire up your core, quads, glutes and hamstrings. Because when fatigue really sets in during a race, you’ll rely on these muscles to help you maintain form and charge through the finish line. Do eight to 10 reps for each exercise for four rounds.

[caption id="attachment_66236" align="alignnone" width="620"] Leg Exercises for Runners: Single-Leg Deadlift Photo: Daily Burn 365[/caption]

1. Single-Leg Deadlift

During a sprint, you want to cover as much ground as possible in the least amount of time. "That action of quickly pushing the ground away behind you is achieved by rapidly firing the hamstrings and glutes," Fogelman explains. These single-leg deadlifts are a great way to both strengthen and lengthen your hamstrings and glutes.

How to: Stand with your feet together with your hands at your sides. If you want to take things up a notch, hold a dumbbell in each hand (a). Shift your weight to your right foot and keep your right knee slightly bent for support. Then, extend your left leg behind you and hinge forward at the waist, keeping your spine long and straight. Avoid rounding your back (b). Lower your hands until your back is parallel to the ground, and then return to the starting position (c). Alternate sides.

[caption id="attachment_66238" align="alignnone" width="620"] Leg Exercises: The Clam Photo: Daily Burn 365[/caption]

2. The Clam

Weak glute medius and minimus muscles can cause hip instability, which leads to IT band friction, a common issue among runners. “When our hips are stable, these glute muscles prevent the knee from collapsing inward,” Fogelman says.

How to: Lie on your right side with knees bent and prop yourself up on your right forearm into a modified side plank (a). Square your hips and place your left hand at your waist, so your body forms a diagonal line from the top of your head to the ground (b). Engaging your core, glutes and thighs, rotate your left leg open. Keep the knee bent and hips square to form a diamond (c). Then, bring the left leg back down to the starting position (d). Repeat on the left side.

[caption id="attachment_66241" align="alignnone" width="620"] Leg Exercises: Pistol Squat Photo: Daily Burn 365[/caption]

3. Pistol Squats

As one of the most challenging squat variations, it’s important to practice these simple progressions before you tackle the real deal. “Even if you’re only descending and ascending a few inches, or have your forward heel on the ground, you still benefit from the focused strength work of squatting,” Fogelman says.

How to: Stand with your feet hip-distance apart and hands by your sides (a). Shift your weight to your left side and lift your right foot off the floor with your chest up, back straight and your left knee slightly bent (b). Sit into a squat by hinging your hips back and extending your right leg in front of you, so it’s parallel to the ground. At the same time, bring your hands in front of you (c). Once you reach the bottom of the movement, begin standing back up to the starting position with control (d). Repeat on the right foot.

[caption id="attachment_66242" align="alignnone" width="620"] Leg Exercises: Breakdancer Photo: Daily Burn 365[/caption]

4. Breakdancer

In addition to engaging your core, the breakdancer helps strengthen the adductors, as one leg swings under and across your body while the other one stabilizes. You’ll also hone your coordination skills with this move. “The breakdancer requires a connection through the obliques to swing one arm in opposition to the striding leg. This is the same coordination we use when walking or running,” Fogelman says.

How to: Get into a tabletop position with your shoulders directly over your hands and knees bent on the floor (a). Lift your knees an inch off the ground (b). Then, lift your right hand off the ground, and rotate your hips so you kick your left leg out to the side to touch your right hand (c). Repeat on the left side.

[caption id="attachment_66243" align="alignnone" width="620"] Leg Exercises: Single-Leg Glute Bridge Photo: Daily Burn 365[/caption]

5. Single-Leg Glute Bridge

If you have muscle imbalances, this exercise is for you. This single-leg glute bridge will tone up your glutes and hamstrings on both sides. “When you raise your toes, you strengthen the anterior tibialis, which is a muscle that can help keep shin splints at bay,” Fogelman says.

How to: Lie on your back with your knees bent and feet flat on the floor (a). Lift your left leg up to make a right angle with the floor and raise your hips off the ground, while your right knee remains bent (b). Pulse your left leg up and down without dropping your hips. Be sure to flex your left foot and press down on your right heel (c). Switch sides.

For more leg exercises and bodyweight workouts, sign up for Daily Burn 365 and get the first 30 days FREE!

The post 5 Single-Leg Exercises Every Runner Should Be Doing appeared first on Life by Daily Burn.

Exercise Your Right to Vote on November 6 – and Exercise Your Body All Year Round

NEW YORK – Nov. 1, 2018 – With the midterms just days away, Americans are showing increasing strain against the backdrop of a contentious political climate – and it’s clearly impacting our personal lives and habits. According to a poll conducted by YouGov and commissioned by Daily Burn, Democrats are 50% more likely than Republicans to say they’re eating their feelings as a result of the current political climate. They may be packing in more calories but it looks like they’re trying to work it off, too. Democrats – perhaps putting in extra leg days in hopes of kicking GOP control of the House to the curb – are over 40% more likely than Republicans to say that they’re exercising more.

“Exercise is critical in helping people deal with outside stress, whether it’s from work, personal life, or politics,” said Tricia Han, CEO of Daily Burn. “We wanted to get a sense for how these stressors are affecting exercise and other behavioral habits across party lines. While it’s surprising to see that across both aisles lower intensity exercises were more likely, no matter what the exercise is – HIIT, yoga, biking, etc. – pumping those endorphins is always a good idea.”

Toning Up the Midsection Before Election

Over half of Democrats (55%), along with 45% of Republicans and 44% of Independents, fess up that the political climate has influenced their exercise regime.

Democrats are over 40% more likely than Republicans to say that they’re exercising more.
Independents (21%) are less likely than either Democrats (29%) or Republicans (28%) to say the political climate has specifically led to them exercising less.

Exercises Winning the Popular Vote

When those who exercise are asked what types of workouts they’ve done in the past month, majorities of Democrats (60%), Republicans (57%), and Independents (59%) alike embrace gentle exercise, such as walking, hiking, and aerobics, etc.

Many across party lines are going the distance. Over three in ten (34% Democrats, 31% Republicans, 36% Independents) have incorporated cardio, such as running, spinning/cycling, rowing, or ellipticals into their exercise regime
Roughly one in four (24% Democrats, 27% Republicans, 27% Independents) have embraced some form of strength training.
And Democrats and Independents are significantly more likely than Republicans to say they’ve participated in yoga, Pilates, or dance in the past 30 days (28% Democrats, 17% Republicans, 24% Independents)

Political Parties’ Palate Before the Ballot

The political climate is also making people reach for other vices.

Political pain points have been driving Dems to drink more at a 2-to-1 ratio over their counterparts in the GOP.
Democrats and Republicans alike say the political climate has had an impact on how much they’re using social media (59% Dem, 52% Rep) and binge watching TV/Netflix (57% and 50%, respectively).

Campaigning for Change… in Appearance

Americans have various motivations to exercise. Nearly one in five Democrats (19%) do it to look good naked, compared to 13% of Republicans.

Strong majorities of Democrats (73%), Republicans (72%) and Independents (73%) alike say they do so in order to be healthy.
Other top motivations, regardless of affiliation, include to lose weight (51%, 49%, and 50%, respectively) and to live longer (46%, 45%, 48%, respectively).

Methodology

This survey was conducted online within the United States by YouGov on behalf of Daily Burn from Oct. 18-22 among 2,485 respondents age 18 and up.

About Daily Burn

Daily Burn is a leading fitness tech brand dedicated to helping all people live better lives through movement and now offers a mobile app dedicated to High Intensity Interval Training — HIIT Workouts by Daily Burn. Daily Burn also provides a popular, daily group class (Daily Burn 365) streamable to any device, plus a library of more than 1,000 on-demand workouts available and taught by certified trainers – everything from cardio to Pilates to bodyweight training – along with personalization tools to help users discover the perfect workout for their goals and fitness level and a supportive and motivating community. The company is headquartered in New York and owned and operated by IAC. Learn more at www.dailyburn.com.

The post The Midterm Skinny: The Political Climate Has Democrats Eating their Feelings 50% More than Republicans, but Working Out More Too appeared first on Life by Daily Burn.

So maybe you aren’t in good enough shape to get down and give us 50 crunches. But we know you’re not looking to ignore your core either. Well here’s no small truth: A strong midsection isn’t all about six-pack abs. Every time you carry groceries, laundry, or even your kids, you’re relying on your core as a foundation of strength, explains Justin Rubin, Daily Burn’s True Beginner trainer.

“Lots of beginners have upper back tension or lower back issues,” says Rubin. “Your core is located in your posterior chain and strengthening it will help keep your chest up and your spine strong,” which can correlate to some back pain relief.

Whether you’re getting back into fitness after a lapse or you’re an exercise newbie, developing a solid core will increase your stability and balance. Translation: You’ll be able to perform more advanced moves with confidence as you regain your strength.

Ab Workout: 6 Beginner Core Exercises

If you think you need to use a fancy machine to target those inner belly muscles, think again. We asked Rubin to demonstrate six easy-to-follow core exercises for beginners, which don’t require any equipment. Follow along with the GIFs below to bring variety to your next core workout. And for more beginner-friendly workouts you can do anytime, anyplace, head to Daily Burn to try the complete True Beginner program.

Core Exercises for Beginners: Bird-Dog-Exercise

1. Bird-Dog Crunch

Targets: Abs, hamstrings, glutes and shoulders
Stronger abs don't develop overnight — you'll have to first learn how to activate your core. For this essential True Beginner core exercise, start on the floor on all fours, hands placed directly underneath your shoulders, hips in line with your knees. This is your starting position. Lift your right hand and extend your arm straight out in on you, keeping it shoulder height, while simultaneously lifting your left leg and extending it straight back (a). Your whole body should be in a straight line from right fingertips to left toes. Bring your left leg to touch your right elbow under your stomach. Extend your leg and arm out again. Return to starting position (b). Repeat on the other side (c). Do five reps on each side.

Modification: If you’re unable to maintain form, simplify this movement by forgoing the crunch. Instead, extend your arm and opposite leg out and hold for three seconds, then switch sides.

Core Exercises for Beginners: Standing Bicycle Crunches

2. Standing Bicycle Crunches

Targets: Obliques, rotational muscles
Do traditional crunches cause discomfort? Rubin suggests this True Beginner variation instead. Stand with your feet hip-width apart, hands placed behind your head. With a tight core, straight back and relaxed shoulders lift your right leg and simultaneously raise your right knee and lower your left elbow towards each other (a). Return to the starting position (b). Repeat on the opposite side. Do five reps on each side.

Modification: If rotating your upper body downwards is too difficult, simply lift your knee to your chest while keeping your upper body still, alternating legs.

Core Exercises for Beginners: Seated Leg Lifts

3. Seated Leg Lifts

Targets: Abs, hamstrings
Don't be fooled by this basic-looking leg lift: Beginners to even more advanced folks will start feeling the burn after a few reps. Sit on the floor, legs extended straight out in front of you. Keeping your core engaged, lean back slightly, so you’re able to place your hands on either side of your glutes. Take a deep breath and lift one leg six inches off the ground (a). Hold for five seconds, and then put it down. Repeat with the other leg (b). Continue alternating for one-minute straight, then take a 20 second break. Repeat for five rounds.

Modification: To make this exercise easier, lift one leg at a time without stopping to hold each one extended for five seconds. Need more of a challenge? After lifting a heel, bring your knee into your chest, then extend your heel back out and lower down. Repeat on the opposite side.

Core Exercises for Beginners: Sit-Ups

4. Sit-Ups

Targets: Abs, possibly hip flexors depending on range of motion
If performed incorrectly, sit-ups can cause more pain than they're worth. Rubin breaks down how to safely and effectively perform the move. To start, sit on the floor with your knees bent, heels touching the floor, hands on either side of your head, shoulders dropped and relaxed to avoid tension in the neck. Keeping your feet on the ground, lay back until your back is flat on the floor, or as far as you’re able (a). Rise back up (b). Continue for one-minute straight, then take a 20 second break. Repeat for five rounds.

Modification: Having trouble keeping your core and back engaged? Slowly lower yourself as far as you can, and work up to lowering completely down to the floor. There’s no need to go all the way back until you can maintain perfect form, says Rubin.

5. Modified Bicycle Crunch

Targets: Obliques, rotational muscles
Start in the same neutral position as the sit-up, sitting with knees bent, heels flat on the floor, hands on either side of your head (a). Bring the right knee and left elbow towards one another, with a simple and gentle twist (b). Return to the start position (c). Complete the movement with the left knee and right elbow. Continue for one-minute straight, then take a 20 second break. Repeat for five rounds.

Modification: This is a major progression from the sit-up, so if this movement is tough for you, keep practicing sit-ups (above).

Core Exercises for Beginners: Spider Plank Crunch

6. Spider Plank Crunch

Targets: Lower abs, glutes
Still have fuel left in the tank? Rubin challenges True Beginners to tap into their Spidey sense. Start in a push-up position, hands on the ground directly underneath your shoulders, legs extended backwards with your toes on the ground, so your body is in a straight line. Lift your right leg and bring your knee towards the outside of your right elbow (a). Return to plank position (b). Repeat the movement with the other leg. Do five reps with each leg.

Modification: If this is too challenging, simply hold a plank on your elbows or hands for 30 seconds at a time, for three rounds. (If you have a wrist issue, Rubin recommends doing this movement on your elbows.)

To try True Beginner free for 30 days, head to dailyburn.com/truebeginner.

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

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

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

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

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

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

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

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

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

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

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

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

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

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Between doing the Monster Mash and watching Hocus Pocus, you can still find time to break a sweat while staying in the holiday spirit. This Halloween workout features bodyweight exercises only, which means you can easily do it before, during or after trick-or-treating, or in the kitchen while cooking up some healthy homemade treats. Just grab a buddy and bust a killer move like trainer Becca Pace does here on Daily Burn 365. The only rule: You must have some fun! Because after all, that's what this spooky holiday is all about. Well, that and using it as an excuse to get terrifyingly tough.

Your H-A-L-L-O-W-E-E-N Bodyweight Workout

Perform each move below for 10 to 20 reps, take a breath, then do it all again. Want more of a challenge? Do as many rounds as possible before someone yells BOO! (Or you decide it’s time to stop the sweat.)

H: High Knees

Act like you’re chasing goblins and ghouls — or running from zombies — and pick up some speed. Pump your arms as you go and use your abs to pull your knees up toward your chest.

A: Air Squats

Want to channel Beyonce this Halloween? Drop it low into that squat by pushing your hips back and keeping your weight in your heels.

L: Lunge

Lunges work well for balance and walking with confidence. So use this move to strengthen your strut as you show off your Wonder Woman or Khaleesi costume. Keep your chest up, shoulders over your hips and knees bent at 90 degrees with each step.

L: Lateral Lift

Treat your upper body to some tough love with this exercise. Engage your abs and lean forward as you go to take pressure off your low back — and make sure to squeeze those shoulder blades together.

O: Oblique Crunch

To twist and shout you need some side body strength — and this move works like magic. Fully rotate to each side to activate the oblique muscles of your midsection.

W: Windshield Wipers

You might resemble a bug or other creepy creature during this core-focused exercise, which is exactly what you want. Press your shoulders and arms into the floor as you swing your legs to each side, using your abs to move your lower half.

E: Elbow Plank

Make like a mummy and keep your body super stiff for this isometric hold. Maintain a straight diagonal line from shoulders to hips to ankles for one minute. Just remember not to arch or round your spine.

E: Elbow to Knee

Spiderman will have nothing on you when you perfect this exercise. While standing, bring your knee to the opposite elbow, then return it to the floor and repeat on the other side. It’s all about building core strength and stability so you can climb to new fitness heights.

N… Now Go Trick-or-Treat!

You’ve put in some scary good work, now it’s time for some scary good times. Grab a snack — we suggest one of these fun, festive and still healthy treats — and celebrate the fall season!

If you’re looking for more sweaty good fun, sign up for Daily Burn. Try it free today!

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

Cover image via Shutterstock

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

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

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

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

7 Core Exercises for a Beginners' Pilates Workout

1. The 100

DailyBurn Pilates Workout: The 100

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

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

2. Rolling Like a Ball

DailyBurn Pilates Workout Rolling Like a Ball

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

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

3. Single-Leg Circles

DailyBurn Pilates Workout Single Leg Circle

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

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

4. Single-Leg Teaser

DailyBurn Pilates Workout Single Leg Teaser

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

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

5. Criss-Cross

DailyBurn Pilates Workout Criss-Cross

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

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

6. Saw

DailyBurn Pilates Workouts The Saw

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

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

7. Mermaid

DailyBurn Pilates Workout The Mermaid

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

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

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

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

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

GIFs via Daily Burn. Cover image via Shutterstock

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