#plank exercise for beginners

[getmymettle]

Unveiling the Fantastic Benefits of Plank Exercises for Those New to Fitness

Let's dive into the age-old wisdom from India that suggests syncing up with the universe can get your body, mind, and soul grooving in perfect harmony. And guess what? The plank workout is like the universe's way of giving your muscles a secret high-five—it's simple, snappy, and does wonders for your whole body in just a hot minute!

Let's Break Down the Plank Party

I. Getting into the Plank Pose :

Picture this: You're belly-down, knees bent, feet joining the fun. Your body shapes up like a sleek arrow from head to toe. Engage those abs without breaking a sweat—let those tummy muscles do their happy dance.

II. Maintain a Plank Position :

Keep that back straight, abs on duty, and throw some love to your glutes and quads. Shoulders down, neck stretched—freeze like a statue for a cool minute. If you're a plank newbie, ease into it and amp up the seconds. Feeling bold? Switch to a forearm plank. Sure, your muscles will chat back, but hey, that's energy having a blast!

Unwrapping the Plank Perks

Powering Up Core Muscle Squads:

Meet the heroes:

Transverse Abdominis: Your lumbar spine's groove buddy during limb shenanigans.

Rectus Abdominis: The genius behind a flat stomach and kicks that pack a punch.

Oblique Muscles: The twisty pals bringing flair to your midsection.

Gluteal Muscles (Glutes): The dynamic duo pulling the strings on hip and thigh moves.

1. Strutting with a Healthy Posture

Imagine a posture so on point, it's practically a piece of art. No slouching, no hunching—just a balanced distribution making you strut, stand, and sit like a rockstar. Planks play architect, getting every muscle in on the action to craft a frame that screams confidence.

2. Harmony and Cooperation

Ever felt a bit wonky on a bike or wobbly on one foot? Say hi to core stability, the unsung hero. Planks school your abs to keep it real, resulting in muscles that bring swagger to your balance game.

3. Kicking Back Woes and Dodging Illness

Back pain and slouching—nobody's BFF, right? Planks ride in like knights in shining armor, straightening up the back, tossing out back pain, and waving buh-bye to muscle issues like osteoarthritis.

4. Core Strength VIP Pass

We're not just about looking good; we're about heaving, ho-ing, and being everyday heroes. Regular planking, mixed with a buffet of exercises, crafts a core that's primed for whatever life throws your way.

5. Flexibility Vibes

Dreaming of nailing headstands, handstands, or any kind of stand? Enter the plank. It's like the secret sauce in yoga, paving the path for flexibility and stability. Your body will shoot you a thank-you note when you're striking those Insta-worthy poses.

6. Metabolism Boost

Is your metabolism doing the snooze fest after sitting for ages? Not on plank's watch. Amping up your metabolism means burning more calories—even when you're in snoozeville. A dash of plank love is your secret weapon in the fight against belly fat.

7. Mental Health Bliss

Endorphins, the feel-good vibes. Planks have a knack for targeting stress zones, especially in your shoulders and neck. And let's keep it real—constant stress is no party for your mental health. Planks swoop in like caped crusaders!

So, as you dive into your plank escapade, remember—it's not just a workout; it's a hangout with ancient wisdom and a gift to your body and soul. Say a big ol' hello to the plank, your newfound partner in the fitness groove! And oh, did we mention the epic plank exercise benefits for beginners? It's the perfect kickstart to your fitness journey, especially if you're on a mission to bid adieu to that belly fat!

[karenbentley]

Invest 2-minutes to get strong, to get shapely and to get serious about self-care.    Easy Ab Workout With No Sit-ups, No Crunches, No Planks, No LegLifts: Ka...

[abhi-views]

10 Best Bodyweight Exercises to Lose Fat at Home (No Equipment Needed!)

Are you looking for effective ways to burn fat and sculpt your body without stepping foot in a gym? Look no further than these 10 powerful bodyweight exercises! Combining high intensity with minimal impact, these moves are perfect for beginners and experienced exercisers alike. Remember, the key to maximizing fat loss is maintaining a calorie deficit, but these exercises will definitely help you…

[fitnessmantram]

Yoga Pilates Reformer Balance Exercise || Yoga Pilates || Pilates reform...

What is Yoga Pilates Reformer Balance Exercise?

Yoga Pilates reformer balance exercises are a type of exercise that combines elements of yoga, Pilates, and reformer Pilates. They typically involve using a reformer machine to help you improve your balance and coordination.

The reformer machine is a piece of exercise equipment that uses springs and pulleys to help you perform a variety of exercises. It's a great way to challenge your body and improve your strength, flexibility, and balance.

 Benefits of Yoga Pilates Reformer Balance Exercise

There are many benefits to doing yoga Pilates reformer balance exercises. Here are just a few:

1.Improved balance: These exercises can help you improve your balance and coordination. This can be helpful for preventing falls, especially as you get older.

2.Increased flexibility: Yoga Pilates reformer balance exercises can help you increase your flexibility. This can make it easier to do everyday activities, such as reaching for things on high shelves or getting up from a chair.

3.Stronger core: These exercises can help you strengthen your core muscles. This can improve your posture and help you avoid back pain.

4.Reduced stress: Yoga Pilates reformer balance exercises can help you reduce stress and improve your overall mood.

Read More: Mastering the Landmine Hack Squat

[fitnessadvicethatfitsinyourlife]

How to make Beginner Programs™ actually suitable for Beginners:

If you're trying to start out strength training for the first time, what tends to happen is you look up some programs, and then immediately hit a wall because what they often call "beginner" is usually intermediate at best.

So here's what to do to make that "beginner" program fit your needs:

(You don't necessarily need to do all of these, but you can pick and choose whichever ones make the program you picked feasible for you.)

Reduce the warm up by time and/or number of exercises. Try to keep the warm up around 5 min.

Reduce the total number of exercises the program calls for. (And regress any difficult moves to easier variations like doing wall planks instead of pushups)

Reduce the number of reps and/or sets per exercise. So if the program calls for 3 sets of 10 repetitions, you might just do 2 sets of 8 repetitions (these numbers are random, you have to decide what's right for you)

Increase the rest time between sets. Most of these programs call for really short rests, but you do not need to follow that. Rest until you feel like you're ready to do it again. Sometimes I take a 5 minute rest between sets. You won't grow gigantic muscles this way, but you will absolutely make them denser and stronger, creating a foundation you can build on later, if gigantic muscles are a thing you really wanna shoot for later.

Reduce the number training days scheduled to once or twice a week. If you're really just starting out, not over taxing yourself is the primary goal. So start slow, in a way that allows you to be consistent.

Throw away the meal plan it may have come with. Put it directly in the fuckin' trash. Make sure to eat carbs, protein, fats, and fruits/veggies with and many of your meals as is possible and appropriate for you. Drink hydrating fluids frequently.

[jaylaxies]

ARIA ARIA. I HAVE AN IDEA 🤭 I HOPE YOU SEE THIS. What about pervert Sunghoon, who is also a gym staff member, teaching the reader some beginner workouts? He also asked the reader to do a plank for 60 seconds, and the reader keep whining his name a lot. Like A LOT. which makes him have a big boner. The reader saw it and decided to pretend it was nothing. But Sunghoon won't let the chances go, so he fucks the reader in the changing gym room.

you're so new to this, it's fair for you to whine and complain about how hard all the exercises are, especially when you're being monitored by the prettiest guy you've ever seen and you certainly won't mind him touching you to correct your postures, but when you feel his boner on your back while he was doing the same, you couldn't help but want more.

which is why your whines got louder and more lewd, to the point that sunghoon couldn't just sit and watch you anymore, he had to touch you, he had to bend you down and fuck you, he needed to have his cock inside your pussy, to give you a real reason to whine and moan. which is exactly what he did by dragging you into the changing room, taking his sweet time to degrade you, enjoying how it turns you on even further, and how your walls squeeze his cock tighter too, making him want to breed you full of his cum.

[trophy-girl]

How to Start Working Out & Actually Stay Consistent

So you want to start working out but don’t know where to begin? Maybe you’ve tried before, but consistency just isn’t sticking? Trust me, we’ve all been there. The secret? Start small, keep it fun, and stay accountable. Here’s your ultimate beginner’s guide to making fitness a lifestyle (without hating it).

Set Realistic & Clear Goals

Before jumping into workouts, define what you want to achieve. This will help guide your workout plan and keep you motivated.

Examples of realistic goals:

• Short-term (1-3 months): Work out 3x a week, improve flexibility, or walk 5,000 steps daily.

• Mid-term (3-6 months): Be able to do 10 push-ups, jog for 10 minutes without stopping, or improve muscle tone.

• Long-term (6-12 months+): Lose or gain a certain amount of weight, lift heavier weights, run a 5K, or gain visible muscle definition.

Pick a Workout Schedule & Stick to It

Choose 2-4 days per week for workouts to start. Mark it in your calendar as a commitment just like any other appointment.

Best times to work out

• Morning workouts can boost energy and set a positive tone for the day.

• Afternoon/evening workouts may feel easier if you have more energy later in the day.

• The best time is whenever you can realistically stick to it consistently!

Start with 30-minute workouts, then gradually increase time as you build endurance.

Choose Beginner-Friendly Workouts

If you’re new to working out, you don’t need fancy gym equipment—bodyweight exercises and light cardio are great for building a foundation.

Basic Beginner Workout Routine (Full Body - No Equipment)

Warm-up (5 minutes)

• Arm circles (30 sec)

• Leg swings (30 sec each leg)

• March in place (1 min)

• Dynamic stretches (2 min)

Workout (Repeat 2-3 rounds)

• Squats (15 reps)

• Push-ups (10 reps; modify by doing on knees if needed)

• Lunges (10 reps per leg)

• Plank (30 sec)

• Jumping jacks (30 sec)

Cool-down (5 minutes)

• Stretching for flexibility and muscle recovery

• Deep breathing exercises

Alternative Workouts:

• Walking or jogging: Aim for 20-30 minutes, 3-4x per week.

• Dance workouts: Fun way to stay active! Try YouTube dance workout videos.

• Yoga or Pilates: Great for flexibility, core strength, and relaxation.

Track Your Progress & Celebrate Small Wins

Tracking your workouts will help you stay motivated and see improvements over time.

Ways to track progress:

• Write down your workouts in a notebook.

• Use a fitness app to log steps, workouts, and progress photos.

• Track non-scale victories like better endurance, improved posture, or fitting into clothes better.

Celebrate small wins like completing a full workout week or lifting heavier weights—it keeps you inspired!

Stay Accountable & Motivated

Accountability can make or break your consistency. Here are ways to stay on track:

• Workout buddy: Find a friend or gym partner to keep each other motivated.

• Join a community: Pretty & Paid Discord has a fitness accountability group!

• Hire a trainer: If possible, work with a coach for personalized guidance.

• Remind yourself of your “why”: Write down why you started and revisit it when motivation dips.

Prioritize Rest & Recovery

Beginners often think they need to work out daily, but rest is crucial for muscle recovery and avoiding burnout.

• Start with 3-4 workout days per week.

• Listen to your body. If you’re sore, take an active recovery day (light stretching, yoga, or walking).

• Get enough sleep. Your body recovers while you rest. Aim for 7-9 hours of sleep.

Fuel Your Workouts with Proper Nutrition

Your energy levels and performance will depend on what you eat.

Pre-workout meal/snack (30-60 min before workout):

• Banana with peanut butter

• Greek yogurt with fruit

• Oatmeal with almonds

Post-workout meal/snack (within 1 hour after workout):

• Protein shake or smoothie

• Chicken, rice, and veggies

• Eggs with whole-grain toast

Stay hydrated: Drink plenty of water before, during, and after workouts.

Overcome Common Challenges

If you’re struggling to stay consistent, identify what’s holding you back:

“I don’t have time.”

• Shorten workouts to 15-20 minutes

• Try home workouts to save time on commuting

“I feel too sore.”

• Do light stretching and drink plenty of water

• Allow muscles to recover (work different muscle groups on different days)

“I get bored easily.”

• Try different workout styles like boxing, cycling, or dance workouts

• Listen to music or podcasts while working out

Stay Consistent & Make Fitness a Habit

Building a habit takes at least 21 days, so be patient with yourself. The key is progress, not perfection.

• Start small and be consistent. Even 10-15 minutes is better than skipping a workout.

• Make workouts non-negotiable, just like brushing your teeth.

• If you miss a workout, don’t quit—just start again the next day!

Stay patient and be kind to yourself. Consistency is key!

[i-dont-know-what-im-doing-2024]

Workout Tips for beginners/chronic pain

For those of you who don’t know me I am trans and physically disabled (also autistic and have anxiety and depression and ptsd) anyway working out has been something that was totally off the table for me for a long time but lately my energy and motivation have improved somewhat as well as my dysphoria being worse which has made me want to try to working out again.

This legitimately isn’t a post I ever thought I’d be making but being pre T and closeted it felt like the only thing I could do to have some control over my body and I really wanted to try. It took me a couple of months after first getting the idea to actually feel like I was in a place to try and as well as finding a good program. I really didn’t want to put money into this especially because I had no idea how it would go, I’m currently on my second week of working out so I thought I’d share some advice for anyone else in a similar position.

Also, as a disclaimer, not everyone with chronic pain or other disabilities can exercise and there’s definitely been times when I also couldn’t so this purely for people who are in a place where they want to and are safe to try.

- Balance is everything, I say this as a total hypocrite just to be clear but if you haven’t worked out in a long time (I would say it’s been around three years for me) you can’t expect to go super hard right away

- Don’t worry about speed or reps or anything like that, doing your best is the most important thing and trying to take that pressure off yourself helps

- Honestly do fewer reps, shorter times, modify or substitute exercises, skip certain things- none of that is a big deal even if it feels like it is and whether you can do some of it later or not it’s okay

- I don’t see physical results yet which isn’t a surprise but I can feel more muscles when I flex my stomach which is cool and even after a week and a half with a lot of rest days I can do more than I could at the beginning

- Low impact is still a hard workout and it is much easier on your body, highly recommend for people with chronic pain

- Now one of the most important things I’ve learned is that I do not have the option of not warming up and doing cool down stretches, my body cannot handle it if I skip those steps which unfortunately makes everything take so much longer but again for anyone with chronic pain it’s probably better to cut down the harder bits and do a warm up and cool down

- The one time I did skip cool down stretches because I had errands to run and thought walking around would be enough I couldn’t sit or stand up straight the next day because I was in so much pain and the muscles in my hips and legs hurt so badly I had to take a break for several days

- I’ve also found that doing full body stretches after working out significantly reduces pain the next day (at least for me) to the point where after a week of working out I feel more sore than in proper pain

- If certain exercises are too much for your body skip them or do another exercise instead, the pain really isn’t worth it and it’s way too easy to injure yourself or cause a flare up

- Sometimes you can do exercises at the beginning but can’t do multiple reps, I’m serious about listening to your body, especially if you’re disabled. I pushed myself a bit too hard today and managed to hurt my wrist and neck (wrist because I did too many workouts in a plank position and the weight on my wrists was too much, neck from crunch type exercises that strain my neck which can cause headaches/migraines the next day)

- Not related to physical disability but I have some demand avoidance tendencies and personally not telling anyone in my life I’m doing it has been one of the most helpful things in not having to deal with external pressure or expectations (I know for other people outside accountability helps so it just depends on what helps you)

- If money is a concern or you’re not sure if you’ll be able to be consistent long term just working out in underwear is a good option, also there are tons of different types of free bodyweight workouts on YouTube, the only thing I’ve bought so far has been a mat

- Onto the next point, get a mat, preferably s as thick exercise mat with a lot of cushion and not a yoga mat. I didn’t realize there was a difference but there absolutely is and for me having more cushion makes a huge difference on my joints

- I personally have been doing Chloe Ting because I’ve seen a lot of people with a lot of different body types get results after being consistent and because after trying it for a week I feel stronger. That being said they’re also not easy and I have made a lot of adjustments and had to take breaks after causing flare ups but all these tips have helped me find more sustainable ways to exercise instead of doing it once and burning out

- I don’t do explicit cardio EVER, I have tachycardia and get dizzy and lightheaded really easily so even doing bodyweight exercises and low impact my heart rate ranges from 150bpm-180bpm the entire time with breaks.

- Also, drinking lots of water is supposed to be good, I don’t track it but I try to stay hydrated and it probably helps

- Prioritize sleep if you’re able to

- Hot showers after working out also help me manage muscle pain

- Finally for food I’ve been trying not to eat unless I’m actually hungry as I have a habit of eating if I’m bored and trying to incorporate more healthy food into my life rather than cutting anything out. Also healthy being subjective, I’m trying to eat healthier than I used to but that still isn’t like tons of salad and veggies and stuff so whatever you can do is fine

- I’m definitely not following all these myself but I’m working on it and trying to improve

[eggyolkguzzler-archive]

I’m thinking of trying to get in shape. But my core is shit.

Do you have any advice Alex?

YOU'RE IN LUCK! Most core workouts don't require any equipment at all! When I do my core workouts in my room I stick to planks, crunches, and mountain climbing!... Er- I'm not climbing actual mountains. It's this thing where you plank and then step your feet forwards and backwards one at a time. They're good endurance training too!

When you think your core's getting stronger, you oughta start deadlifting! Then you'll REALLY build some muscle!

And remember; You're a beginner. And that's alright! You probably won't have the best mobility, and you might get out of breath pretty quickly, but keep it up! You can only get better and better and better the more you exercise!

I believe in you, anon! Let me know how it goes!

[freeonlineworkouts]

TRX Beginner Workout Benefits

A TRX (Total Body Resistance Exercise) beginner workout offers a wide range of benefits, making it an excellent choice for those new to fitness or looking to diversify their routine. TRX uses suspension straps anchored to a stable point, allowing you to use your body weight as resistance. Here are the key benefits of a TRX beginner workout:

1. Full-Body Workout

Benefit: TRX exercises engage multiple muscle groups simultaneously, providing a comprehensive full-body workout.

Example: Exercises like TRX rows, squats, and planks target your arms, back, core, and legs in one session.

2. Improves Core Strength

Benefit: Many TRX exercises require stabilization, which activates your core muscles.

Example: Moves like TRX planks or pikes force your core to work harder to maintain balance.

3. Low-Impact and Joint-Friendly

Benefit: TRX workouts are low-impact, reducing stress on your joints compared to weightlifting or high-intensity exercises.

Example: Suspension training allows for controlled movements, making it ideal for beginners or those with joint issues.

4. Builds Functional Strength

Benefit: TRX exercises mimic real-life movements, improving your strength for daily activities.

Example: Exercises like TRX lunges and chest presses enhance your ability to perform tasks like lifting, pushing, and pulling.

5. Enhances Flexibility and Mobility

Benefit: The dynamic nature of TRX exercises improves your range of motion and flexibility.

Example: Stretching exercises like TRX hamstring stretches or chest openers help increase flexibility.

6. Scalable for All Fitness Levels

Benefit: TRX workouts can be easily modified to match your fitness level by adjusting your body angle or stance.

Example: Beginners can start with a more upright position for TRX rows and progress to a more challenging angle as they get stronger.

7. Improves Balance and Stability

Benefit: Suspension training forces your body to stabilize itself, improving balance and coordination.

Example: Exercises like TRX single-leg squats or balance lunges challenge your stability.

8. Portable and Convenient

Benefit: TRX straps are lightweight and portable, allowing you to work out anywhere.

Example: You can anchor TRX straps to a door, tree, or sturdy beam for a workout at home, in the park, or while traveling.

9. Burns Calories and Promotes Weight Loss

Benefit: TRX workouts are effective for burning calories and boosting metabolism.

Example: A 30-minute TRX session can burn between 200-300 calories, depending on intensity.

10. Builds Muscle Endurance

Benefit: TRX exercises often involve high repetitions, which improve muscle endurance over time.

Example: Exercises like TRX push-ups or bicep curls performed in sets help build endurance.

11. Encourages Proper Form and Technique

Benefit: TRX exercises require controlled movements, which helps beginners learn proper form and reduce the risk of injury.

Example: TRX rows teach proper back and shoulder engagement, promoting good posture.

12. Boosts Cardiovascular Fitness

Benefit: When performed in a circuit or with minimal rest, TRX workouts can elevate your heart rate, improving cardiovascular health.

Example: A TRX circuit combining squats, rows, and planks with short rest periods can provide a cardio boost.

13. Increases Mind-Body Connection

Benefit: TRX workouts require focus and coordination, enhancing your mind-body connection.

Example: Balancing during TRX exercises forces you to concentrate on your movements and breathing.

14. Versatile and Fun

Benefit: TRX offers endless exercise variations, keeping your workouts fresh and engaging.

Example: You can switch between strength, cardio, and flexibility exercises in one session.

Sample TRX Beginner Workout

Here’s a simple TRX beginner workout to get started:

TRX Rows (3 sets of 10-12 reps)

TRX Chest Press (3 sets of 10-12 reps)

TRX Squats (3 sets of 12-15 reps)

TRX Plank (Hold for 30-60 seconds)

TRX Hamstring Curls (3 sets of 10-12 reps)

Conclusion

A TRX beginner workout is an effective, low-impact way to build strength, improve flexibility, and enhance overall fitness. Its versatility and scalability make it suitable for all fitness levels, while its focus on functional movements ensures real-world benefits. Whether trx new to exercise or looking to add variety to your routine, TRX is a great option to consider!

[optimal-living-lab]

 How to make body fit without gym

There are many ways to get fit without going to the gym. Here are some useful tips :

Walking is a simple and effective way to improve your cardiovascular fitness, bone strength, and body fat reduction. You can walk for 30 minutes a day, or try interval walking for more intensity.

Taking stairs instead of elevators can help you burn more calories and strengthen your legs. You can start with a few floors and gradually increase the number of stairs you climb.

Bodyweight exercises such as planks, push-ups, squats, jumping jacks, and lunges can build your muscle tone, flexibility, and balance. You can do them at home with no equipment, or use household items like water bottles or furniture as weights or props.

Shadow boxing is a fun way to improve your upper body strength, coordination, and balance. You can punch at the air in front of you, or follow a video online for guidance. Don’t forget to move your feet and add some defensive moves as well.

Yoga can increase your flexibility, muscle tone, and mental well-being. You can practice yoga at home with a mat or a soft floor. There are many poses for beginners, such as tree pose or triangle pose. You can also follow a video online for instruction and inspiration.

Barre exercises are inspired by ballet and can tone your legs, core, and arms. You can use a wall, a bar, or a piece of furniture to hold on to. Some of the exercises you can try are knee lifts, ballet squats, and deep lunges.

If you want to focus on some specific areas of your body, you can try some of these exercises:

Glute bridge can help you tone your glutes, hamstrings, and lower back. To do this exercise, lie on your back with your knees bent and your feet flat on the floor. Lift your hips off the floor and squeeze your glutes at the top. Hold for a few seconds and then lower your hips. Repeat for 10 to 15 times.

Tricep dips can help you strengthen your triceps, shoulders, and chest. To do this exercise, sit on the edge of a chair or a bench with your hands on the edge and your legs extended in front of you. Slide your hips off the edge and bend your elbows to lower your body until your arms are at a 90-degree angle. Push yourself back up and repeat for 10 to 15 times.

Side plank can help you work on your obliques, core, and hips. To do this exercise, lie on your side with your elbow under your shoulder and your legs stacked. Lift your hips off the floor and keep your body in a straight line. Hold for 30 seconds and then switch sides.

Lateral raises can help you sculpt your shoulders, arms, and upper back. To do this exercise, stand with your feet shoulder-width apart and hold a pair of water bottles or books in each hand. Raise your arms to the sides until they are parallel to the floor. Lower them slowly and repeat for 10 to 15 times.

These are just some of the ways you can get fit without a gym. You can also try cycling, swimming, skipping rope, or any other activity that you enjoy and that makes you sweat. The most important thing is to be consistent and have fun! 😊

[aventurineswife]

A workout date between Shadow and her parental figure! Maybe they're peacefully working out, and suddenly Shadow changes the music, and the reader is like "this song is shit," and changes the song, but then Shadow also doesn't like the song so instead of working out they just fight over music. And then, after noticing that Shadow was genuinely annoyed by this, the reader sighed and opened her favorite album and helped her with the rest of her routine.

“Just Listen, Okay?”

Summary: Shadow invites you to a workout session at her home, but what starts as a peaceful routine quickly turns into a playful but stubborn fight over music preferences. After multiple song changes and noticing Shadow’s growing frustration, you finally offer a compromise, playing your favorite album. As you continue the workout, the music becomes a bridge for you both to connect and find harmony, softening Shadow’s annoyance and creating a quiet moment of understanding.

Tags: Shadow x Reader, Platonic Relationship, Parental Figure!Reader, Workout Date, Music Battle, Emotional Connection, Comfort, Found Family, Fluff, Mutual Understanding.

[Header credits]

It was an unusually calm afternoon at Shadow's home. The scent of freshly baked bread lingered in the air, mixing with the faint earthy smell of the flowers she had placed around the living room. It was her sanctuary, her safe space. The light filtered gently through the windows, casting soft shadows across the floor.

Today was supposed to be about peace. Shadow had invited you over for a quiet workout session, something she’d been meaning to do for a while. After all the chaos in her life, she found comfort in these moments of normality, especially when shared with you. You had no idea that working out with Shadow was such an experience. She had an air of grace, strength, and focus about her that you admired. But today, it seemed like there was a new battle to fight—one not of swords, but of sound.

The two of you had been going through a set of stretches. Shadow, with her usual poise, had expertly picked a set of exercises, her muscular frame moving fluidly with the rhythm of her routine. You tried to keep up, matching her pace as best as you could. She noticed your focus, a small smirk tugging at the corner of her lips.

“Not bad,” she teased, her voice low, but warm, despite the slight trace of a smirk. “For a beginner.”

You rolled your eyes, but couldn’t suppress a grin. “I can keep up. Just wait.”

Shadow raised an eyebrow and reached for her phone on the nearby table. A few swipes later, the sound of a deep, rhythmic song began to fill the room. The bass thumped through the speakers, setting the tone for the workout. You glanced at her, confused by the choice of music.

“Really?” you asked, raising an eyebrow. “This is the playlist you’re going with?”

Shadow didn’t look at you; she just continued with her stretches. “I like it,” she replied coolly.

You couldn’t help but snort. “This song is garbage. It sounds like someone just hit random buttons on a keyboard.”

Shadow’s eyes briefly flicked over to you, her face unreadable. “Excuse me?”

A mischievous grin spread across your face. You reached for your phone and swapped the track with a new one, the beat shifting to something with a faster pace. The speakers blared a pop anthem, a stark contrast to Shadow’s choice.

"Much better,” you said, casually going back into your plank.

Shadow, however, didn’t move a muscle. Her expression darkened just slightly, and she crossed her arms. "This song is worse than the last," she muttered under her breath.

Your eyes widened, but you tried to keep the amusement out of your voice. "Are you serious? You’re rejecting this?"

Shadow's voice turned dry. “I don’t do pop. Especially not something that sounds so... bubbly.”

You were about to retort when you noticed a shift in her demeanor—a subtle tightening of her jaw, a flicker of annoyance in her eyes. Shadow wasn’t usually so vocal about these things. Something about her tone made you pause.

You sighed and raised your hands in mock surrender, but not before you quickly changed the song again, this time to something instrumental with a slower, more soothing tempo. “Alright, let’s just compromise. Something calming for a change."

She didn't immediately respond, but when she glanced over, her eyes softened just slightly. "This one's fine," she murmured, not bothering to continue the argument.

You were about to continue, but then, after a moment, Shadow leaned over and grabbed your phone with surprising speed. She didn’t even give you a chance to react before she changed it again, and the room was suddenly filled with hard rock music. The harsh guitar riffs hit the air like a shockwave.

“No, no, no, no,” you groaned. “You can’t be serious! I thought we were supposed to work out, not mosh.”

Shadow stood tall and proud, watching your reaction with a smug look on her face, clearly enjoying the chaos of the music war. You realized the playful but stubborn streak in her was coming out more than usual today. She wanted control, but you weren’t about to back down.

You gave her a look of mock defeat and let out an exaggerated sigh. “Fine. I’ll make a deal with you.”

Shadow raised an eyebrow, obviously intrigued, but kept her stance firm. “I’m listening.”

You reached into your bag and pulled out your favorite album—one that had been with you through many of your own tough times. It was your way of connecting, of offering a piece of yourself to her. With a knowing smile, you tapped the album to start playing.

"This," you said with a quiet certainty, "this is what we're listening to. No more fighting. Just… listen, okay?"

The soft, melodic notes of your favorite songs began to fill the room, filling the space with an intimacy you hadn't quite expected. The music felt like a bridge, offering the perfect balance between calm and strength. It was neither too harsh nor too soft; it was just right. And as the sound wrapped around the two of you, something changed in the air. The tension that had been building between you both began to melt away.

Shadow paused, her expression softening. She didn’t speak right away, instead allowing herself to settle into the rhythm of the music. She didn't look at you, but you could feel the shift in her energy.

Without saying a word, she moved to the corner of the room, grabbed a couple of dumbbells, and started her routine again, her movements becoming fluid once more. You followed suit, adjusting your pace to match hers, the music guiding you both in a rare, wordless harmony.

A few minutes passed in comfortable silence. You watched her work, the way her muscles moved with precision, the grace and strength she exuded despite her earlier annoyance. And for the first time, you truly noticed something beneath the surface: Shadow was not just strong in body, but in spirit as well. Even when she was upset, she didn’t let it define her. She pushed through it, as always, and you admired that.

When you finished your set, you set the weights down and walked over to her. You didn’t say anything—there was no need for words in that moment. You could see her smile faintly, not in the typical way, but in the quiet acknowledgment that things had settled.

“You know," you said softly, glancing at the still-playing album. "Sometimes, it’s not about the music you pick. It’s about the moment you’re sharing with someone.”

Shadow's eyes met yours, her gaze steady and calm. “I think I’m starting to understand that,” she said quietly, a rare vulnerability slipping through her otherwise stoic demeanor.

And with that, the workout continued, but the music stayed—perfectly balanced, just like the space between the two of you.

[liesmyth]

Jockposting :) Lifting progress under the cut 💪

the tldr is that i a couple of months I put 20kg on my deadlift, 15kg on my squat, and I am SO close to benching 35kg for reps I can taste it. If I was in a frame of mind to optimise for recovery and nutrition I'd be unstoppable but as it is I'm just really feelin' myself

I'm on week 9 of GZCLP, a reddit-bro sorta program that's IME extremely effective. Once again, I maintain that reddit is phenomenal for solid fitness knowledge

It's a linear progression program, meaning that you increase the weight on the bar week by week, and it's ideal for novices who're still in the "beginner's gain" stage of weightlifting. It's also great if you're returning to structured programming lifting after a break (me!) but I probably won't keep at it after the first 12-week cycle is over, there's only so much linear increase I can aspire to.

Programming: GZCLP is 4x week, built around big compound lifts in the "strength" range (low reps, higher weights). They're complemented by a medium-rage amount of reps of a different compound lift than the one you're practising that day. So basically, you do big lifts twice a week, but at a different weight/range (called Tier 1 and Tier 2 to tell them apart). Every session also includes isolation exercises in the hypertrophy range, starting at 3x15+.

Jargon: that + symbol means that the last set is meant to be "as many reps as possible" or AMRAP. So if I'm doing 3x5+ squats, I'd do 5 reps for my first and second set, then try to aim for 6 or 7 in my last set.

Progression: You add weight every week to each compound lift; if you fail, the rep scheme changes keeping the volume the same.

T1 (main lifts) go from 3x5+ >>> 4x4+ >>> 5x3+

T2 (medium range reps for compound lifts) start at 3x10 >>> 3x8 >>> 3x6

T3 (back work and accessories) are 3x15+, only progressing when the AMRAP set gets to 25.

The T2 lifts especially are brutal. Because they go up every week but the amount of volume is A Lot. Doing sets of 10 reps with heavy-ish squats or deadlifts is extremely demanding.

Sessions! Basically, each week looks like this

Day 1: Squats (T1) + Bench press (T2) + Back work and leg accessories (T3)

Day 2: Overhead barbell press (T1) + Deadlift (T2) + Back work and upper body accessories (T3)

Day 3: Bench press (T1) + Squats (T2) + Back Work and upper body and core accessories (T3)

Day 4: Deadlift (T1) + Overhead bar press (T2) + Hip thrusts (T2) + Back work and core accessories (T3)

I start every session with dynamic stretching AND core engagement exercises (deadbug, planks, renegade row, suitcase carries) and usually end with an abs + kettlebell swing circuit. KB swings are SUPER FUN, btw. I do them every minute on the minute with a timer, starting with 5 swings then working my way up to 12-15 reps on the minute before I go up in weight. Currently I'm using a20kg (44 lbs) kettlebell.

💪 Weight on the bar! ✨

The whole point of this post was to blather about my lifting numbers so here we go. I started 9 weeks ago a bit conservatively, which imo is better than starting too heavy and going up too fast. I've failed every lift except squats, and that's only because I'm not consistently breaking parallel like I want to — a goal for my next training cycle is to work on lower body flexibility, go lighter on squats and with better form. This cycle is mainly to get more weight on that bar.

Squat

T1: 37.5kg >>> 52.5kg (116 lbs) for 3 sets of 5 reps

T2: 32.5kg to 43.5kg (96lbs) for sets of 10 reps

Overhead press

I failed multiple times here! Why is it so hard to build stronk shoulders, I ask you

T1: 17kg to 22.5kg (50 lbs) for 4 sets of 4 reps

T2: 12kg to 18kg (40 lbs) for sets of 6 reps

Bench Press

Veeeery proud of how this one is going

T1: 25kg to 33.5kg (74 lbs) for 5 sets of 3 reps

T2: 20 kg to 30kg (66 lbs) for 3 sets of 8 reps. Veeery proud of my progress on this one.

Deadlift

Bit frustrated because DLs used to be my strongest lift and I feel like I should be further ahead but that posterior chain needs nurturing

T1: 43kg to 62.5 (134 lbs) for 5 sets of 3 reps

T2: 33kg to 53.5 (118) for 3 sets of 10 reps

What's next?

3 more weeks of GZCLP then we shall see! I'm thinking an intermediate bench program + less volume on lower-body lifts, especially since I'm going to get more serious about half marathon training next month.

[fitnessguruworld]

New Year, New Me! 🎉💫

Starting 2024 with a bang! I've decided to dedicate this space to fitness and wellness. 🏋️‍♀️💪

Kicking off with a beginner-friendly ab workout routine! 🤸‍♀️

4 Exercises for Stronger Abs:

1. Plank 🌉

2. Crunches 🏋️‍♀️

3. Leg Raises 🛋️

4. Russian Twists 🔄

Stay tuned for more fitness content, workout routines, and healthy lifestyle tips!

[promixxblogs]

 Ultimate Guide to Burpees

The Ultimate Guide to Burpees: A Full-Body Workout

Burpees are a high-intensity, full-body exercise that combines strength training and cardio in one powerful move. Whether you’re a fitness enthusiast or just starting out, incorporating burpees into your routine can significantly enhance your overall fitness. This Ultimate Guide to Burpees will walk you through the benefits, variations, and techniques to perform this exercise effectively.

Why Burpees Are Effective

One of the main reasons burpees are so effective is their ability to engage multiple muscle groups simultaneously. By combining movements like squats, planks, and jumps, burpees target the chest, arms, core, glutes, and legs, providing a comprehensive workout. They are also excellent for improving cardiovascular endurance. Including burpees in your routine can help boost your metabolism and promote fat loss, making them ideal for weight loss and fitness goals. Learn more about the benefits in our Ultimate Guide to Burpees.

Variations to Try

The beauty of burpees is their versatility. You can modify the exercise to match your fitness level or to focus on different muscle groups. Some popular variations include the push-up burpee, where you add a push-up when in the plank position, or the tuck jump burpee, which ends with a knee-tuck jump for added intensity. For beginners, try the step-back burpee, where you step back into a plank position instead of jumping. Check out Ultimate Guide to Burpees for more variations.

Tips for Perfecting Your Burpees

To maximize the effectiveness of burpees, it’s crucial to maintain proper form. Keep your back straight, engage your core, and perform each movement with control. Start with a few reps and gradually increase as your strength and endurance improve. For more detailed tips and instructions, visit our Ultimate Guide to Burpees.

Incorporating burpees into your workout routine can lead to significant improvements in strength, endurance, and overall fitness. Explore our comprehensive guide to master this powerful exercise!

[fitnessnirvana]

Example Tabata Workout Plans

There are other techniques you could take to Tabata training, and we've provided several examples below, including Tabata choices for beginners and those with more experience. You can either complete one exercise for each four-minute Tabata session, or you can alternate between exercises. We've included a selection of examples below to help you get inspired. Each is one round of Tabata; you may combine several for a longer exercise; just allow yourself about a minute to recuperate between each four-minute round.

Tabata Workout 1 - Cardio:

20 seconds jumping jacks + 10 seconds rest - repeat twice

20 seconds high knees + 10 seconds rest - repeat twice

20 seconds mountain climbers + 10 seconds rest - repeat twice

20 seconds burpees + 10 seconds rest - repeat twice

Tabata Workout 2 - Core:

20 seconds plank with leg raises + 10 seconds rest

20 seconds side plank with hip dips + 10 seconds rest

20 seconds plank with leg raises + 10 seconds rest

20 seconds side plank with hip dips + 10 seconds rest

20 seconds Russian twists + 10 seconds rest

20 seconds bicycle crunches + 10 seconds rest

20 seconds Russian twists + 10 seconds rest

20 seconds bicycle crunches + 10 seconds rest

Tabata Workout 3 - Lower body:

20 seconds pulsing squats + 10 seconds rest

20 seconds reverse lunges + 10 seconds rest

20 seconds squat jumps + 10 seconds rest

20 seconds lateral lunges + 10 seconds rest

Repeat above through once more

For more inspiration, you can check out more of our HIIT-focused articles, including: 

Quick full-body HIIT workout for the gym

3 HIIT workouts for weight and fat loss

The best HIIT workout for you

10 low-impact HIIT exercises and workouts that won't hurt your knees or back