#reverse plank exercise

[gymqueensusa]

6 Pack Abs

Best Exercises for 6-Pack Abs for Women

Getting well-defined abs requires a combination of strength training, core exercises, and a healthy diet. Below are the best exercises to help women sculpt a strong and toned midsection:

1. Plank (Forearm or Full)

Targets: Core, abs, shoulders, and lower back

How to do it:

Get into a forearm or full plank position.

Keep your body in a straight line from head to heels.

Engage your core and hold for 30–60 seconds.

Tip: Avoid sagging your hips or raising them too high.

2. Bicycle Crunches

Targets: Upper and lower abs, obliques

How to do it:

Lie on your back with hands behind your head.

Lift your legs and bring your right elbow to your left knee.

Switch sides in a pedaling motion.

Perform 3 sets of 15 reps per side.

Tip: Move slowly for better muscle engagement.

3. Reverse Crunches

Targets: Lower abs

How to do it:

Lie on your back with knees bent and feet lifted.

Use your core to lift your hips off the floor.

Slowly lower back down.

Perform 3 sets of 12–15 reps.

Tip: Avoid using momentum; engage your abs instead.

4. Russian Twists

Targets: Obliques and core

How to do it:

Sit with your knees bent and feet slightly off the ground.

Hold a weight or medicine ball.

Twist your torso to the right, then left.

Perform 3 sets of 20 twists (10 per side).

Tip: Keep your back straight and core engaged.

5. Leg Raises

Targets: Lower abs

How to do it:

Lie on your back with legs straight.

Slowly lift your legs up until they’re perpendicular to the floor.

Lower them back down without touching the ground.

Perform 3 sets of 12–15 reps.

Tip: Keep your lower back pressed into the floor.

6. Mountain Climbers

Targets: Full core, cardio boost

How to do it:

Get into a plank position.

Bring one knee toward your chest, then switch.

Perform for 30–45 seconds.

Tip: Keep your core tight and move at a steady pace.

7. Hanging Leg Raises (Advanced)

Targets: Lower abs and hip flexors

How to do it:

Hang from a pull-up bar.

Raise your legs to a 90-degree angle.

Lower them back down slowly.

Perform 3 sets of 10 reps.

Tip: Avoid swinging; use core strength to lift your legs.

Additional Tips for 6-Pack Abs:

✔ Maintain a Healthy Diet – Reduce sugar, eat lean protein, and consume healthy fats. ✔ Stay Hydrated – Drink enough water to help with fat loss and digestion. ✔ Incorporate Cardio – Running, cycling, and HIIT workouts help burn excess fat. ✔ Be Consistent – Train your abs 3–4 times a week for the best results.

Try these exercises regularly, and with proper nutrition and consistency, you’ll be on your way to achieving toned, sculpted abs! 💪✨

[solacescastleglow]

My Favourite Full Body Flows

I fear I am turning into a gym bro. I exercise every day now, because it turns out if I skip one day I'll skip the next, and the next, and so on. Honestly, I'm not even mad about it, I love the fact that my body can do all this now. Anyway, I've been trying out different movements, and here are my favourite ones put together into a routine that works for me. These are also low equipment (all you need is two dumbbells and a yoga mat if you want to save your knees), so they're really easy to do at home.

Weekly Routine

Monday, Friday - Restorative

Tuesday, Saturday - Mobility

Wednesday, Sunday - Strength

Thursday - Fencing class

Whenever I feel like it - Other stuff like badminton, dancing, etc.

Restorative

Goal: Keep my body moving even when I'm busy or tired, have a good time

Frequency: 2x/week

however many sets I want to do :)

1 minute of intuitive movement (ankle and wrist circles, neck rolls, side stretches, really whatever I feel like)

3x 5 second butterfly stretch

1x supine twist per side

10x floor angels

10x windshield wipers

20x happy baby rocks

10x sphinx nods (rounding out my shoulders when I look down)

psoas release (like this)

10x child-seals

5 minutes with my legs up against the wall while hugging myself

Mobility

Goal: General mobility so that I don't feel terrible

Frequency: 2x/week

2-3 sets, scattered throughout the day when I feel like it

10x chin tucks

10x shoulder rolls

10x ankle circles

5x cossack squats (supported)

5x wrist weight bearing rocks (with my fingers facing forwards, then outwards, then backwards)

5x ankle rocks

5x thoracic twists

10x floor angels

5x hip flexor arcs

10x dead bugs

20x bicycles

5x child-seals

1x supine twist per side

Strength

Goal: Reverse atrophy caused by long-term illness, build up upper body and deep core strength

Frequency: 2x/week

1 set, it's a lot and I get bored really easily

Warm-up

5x shoulder circles (each way)

5x arm swings

5x wrist circles (each way)

5x ankle circles (each way)

5x hamstring sweeps

Main bit

5x incline pushups (currently on 4 stairs' incline)

20x bicep curls (while pacing around the living room)

20x armpit rows (still pacing)

10x overhead tricep extensions

10x heel raises

5x march and hold (5 second holds)

5x cossack squats (supported)

5x kneeling wrist lifts

5x wrist weight bearing rocks

5x alternating bird-dogs

30 second plank

15 second side planks

5x slow dead bugs

10x bicycles

20x scissor kicks

5x 5 second boat pose hold

5x marching glute bridge

Cool-down

5x child-seals (can you tell I love this one?)

1x supine twist per side

[freeonlineworkouts]

Shoulder Workouts

Strong, well-defined shoulders not only enhance your physique but also improve posture, stability, and overall upper-body strength. Shoulder workouts should target all three heads of the deltoid muscles: the anterior (front), lateral (side), and posterior (rear) deltoids, as well as the supporting muscles like the trapezius and rotator cuff. Below is a comprehensive shoulder workout plan that includes both compound and isolation exercises.

Warm-Up (5-10 minutes)

Start with dynamic stretches or light cardio to prepare your shoulders. Examples include arm circles, shoulder rolls, or a brisk walk.

Shoulder Workout Plan

1. Compound Exercises (Target Multiple Shoulder Heads)

Overhead Press (Dumbbell or Barbell)

Target: Anterior and lateral deltoids, triceps.

How to Do It:

Sit or stand with a dumbbell in each hand at shoulder height, palms facing forward.

Press the weights overhead until your arms are fully extended.

Slowly lower the weights back to shoulder height.

Reps/Sets: 3 sets of 8-12 reps.

Arnold Press

Target: All three deltoid heads.

How to Do It:

Hold dumbbells at shoulder height with palms facing you.

As you press the weights overhead, rotate your palms to face forward.

Reverse the motion as you lower the weights.

Reps/Sets: 3 sets of 8-12 reps.

2. Isolation Exercises (Target Specific Shoulder Heads)

Lateral Raises

Target: Lateral deltoids.

How to Do It:

Stand with a dumbbell in each hand, palms facing inward.

Raise your arms out to the sides until they are at shoulder height.

Slowly lower the weights back to the starting position.

Reps/Sets: 3 sets of 10-12 reps.

Front Raises

Target: Anterior deltoids.

How to Do It:

Stand with a dumbbell in each hand, palms facing your thighs.

Raise your arms straight in front of you until they are at shoulder height.

Slowly lower the weights back to the starting position.

Reps/Sets: 3 sets of 10-12 reps.

Bent-Over Reverse Fly

Target: Posterior deltoids and upper back.

How to Do It:

Hinge at the hips with a dumbbell in each hand, palms facing each other.

Raise your arms out to the sides, squeezing your shoulder blades together.

Slowly lower the weights back to the starting position.

Reps/Sets: 3 sets of 10-12 reps.

3. Functional and Stability Exercises

Face Pulls (Using a Cable or Resistance Band)

Target: Posterior deltoids and rotator cuff.

How to Do It:

Attach a rope handle to a cable machine or resistance band at eye level.

Pull the rope toward your face, keeping your elbows high and squeezing your shoulder blades together.

Reps/Sets: 3 sets of 10-12 reps.

Upright Rows (Dumbbell or Barbell)

Target: Lateral deltoids and trapezius.

How to Do It:

Hold a dumbbell or barbell with an overhand grip, hands slightly narrower than shoulder-width apart.

Pull the weight up along your body until it reaches chin height, keeping your elbows high.

Slowly lower the weight back to the starting position.

Reps/Sets: 3 sets of 10-12 reps.

4. Burnout Finisher (Optional)

Shoulder Tap Planks:

Start in a high plank position.

Tap your left shoulder with your right hand, then your right shoulder with your left hand, while keeping your hips stable.

Reps/Sets: 3 sets of 30-60 seconds.

Cool Down and Stretch (5-10 minutes)

Stretch your shoulders, chest, and upper back to improve flexibility and reduce muscle soreness. Examples include:

Cross-Body Shoulder Stretch: Bring one arm across your chest and hold it with the other hand.

Overhead Tricep Stretch: Reach one arm overhead and bend the elbow, gently pulling it with the other hand.

Child’s Pose: Stretch your shoulders and upper back by reaching your arms forward on the ground.

Tips for Success

Focus on Form: Proper technique is crucial to avoid injury, especially with shoulder exercises.

Start Light: Use lighter weights to master the movements, then gradually increase the weight.

Rest Between Sets: Take 30-60 seconds of rest between sets to recover.

Incorporate Variety: Rotate exercises to target all three deltoid heads and prevent plateaus.

Pair with Full-Body Workouts: Combine shoulder workouts with exercises for other muscle groups for balanced strength.

This shoulder workout plan is effective for building strength, stability, and definition in your shoulders. Perform it 2-3 times per week, and pair it with proper nutrition and recovery for the best results!

[bramblejammer]

Hey, I know I said I wouldn’t ask you for anything for a while, and I’m sorry for giving this request, but, I’ll be so mad at myself if I don’t at least try.

Can you please draw a “Mature” picture montage of Spruce doing ab exercises? Like he can be doing Crunches, reverse crunches, elbow planks, and cross crunches. He could be naked or dressed in a small Speedo, or both, you can decide that. Then one picture where he’s rubbing oil on his abs, while looking at himself in a mirror.

I know it’s a big ask, but I figured, you only live once, right? Why not at least try to get the impossible?

I answered this on my new naughty Twitter account~!

Please only view if you are 18+ ~

[blackjackkent]

Extra Life Updates - New Donation Incentives!

The time is drawing near for my 24-hour marathon stream for Extra Life, fundraising in support of Lurie Children's Hospital in Chicago! As part of my fundraising efforts, I’ll be participating in the Game Day events by livestreaming at http://www.twitch.tv/blackjack_kent for 24 hours straight from 12pm, Sat Nov 2 through 11am, Sun Nov 3 (Central Time) (a full 24 hours due to daylight savings time), playing all sorts of games!

Very excited, and since it's my 10th year doing Extra Life, I am adding new fundraising incentives. As usual, a $25 donation allows you to select a game for one hour of the stream; however, I'm adding a bunch of new incentives as well:

$5 - make me eat a Beanboozled (https://www.jellybelly.com/beanboozled-jelly-beans/c/341)

$5 - exercise redeems (10 pushups, 10 bicep curls, 10-second plank)

$10 - summon Alonzo for a treat

$10 - force me to play blindfolded for 5 minutes

$10 - force me to play with mouse and keyboard reversed for 5min

$20 - make me eat 5 Beanboozleds

$25 - Request game for an hour of the stream

$50 - Request horror game for an hour of the stream

$100 - Make me play with a "swear jar" for an hour (I must donate $2 to the campaign myself for each time I swear)

$100 - I will hook up my drawing tablet and draw a (probably bad) sketch of your choice

$250 - Determine the next color I dye my hair (first donation only)

Some cumulative incentives as well:

If we reach $1000 before or during the marathon stream, I will do the remainder of the stream in my old renfaire outfit, including my bigass feathery musketeer hat.

If I hit my $2000 goal, I will finally conquer my fear and play Five Nights at Freddie's on stream. 😅

If you'd like to donate to my campaign, you can do so here:

Thanks for reading! Extra Life is always a super fun time for a good cause, and I’d love your help to make my tenth anniversary something special.

Please donate if you can, share this post around, or come by on stream day to help keep me hyped up! Hope to see you there! 💜

[mithrilandvilya]

Workout Plan to be a bad@ss in Middle Earth ;)

17th - LOTRweek Free Day - Workout Plan to be a bad@ss in Middle Earth 

Pick either a targeted workout or a whole body workout day. 

To do a targeted workout, do all/most of the workouts in one body group, plus some mobility, and cardio if you have time.  You may want to begin/end with a few of the mobility and do the strength training in the middle. 

To do a whole body workout, pick one or two exercises from each body sub group (arms, shoulders, torso, abs, lower back/glutes, legs, balance/mobility, and cardio if you have time).   

You may also want to sometimes do a day that focuses just on cardio or just on balance/mobility.   

I recommend you aim to do one to two gym days per week (at least one consistently and if you can do two then that is better) and one other day of either gym or active play/sport like going for a walk or bike ride, swimming, pickle ball, or some other activity.  Some house/yard work of reasonable length/intensity would count but just not as fun. 

For all exercises involving weights, pick a weight you can do about 8-12 of with it getting hard at the end. Do 2-3 sets with rest in between.  Next time try the next weight up first and do as many as you can, if any, and then go back to lower weight only if needed.  Each exercise may require a different weight. Bring a little booklet and for each day write down what you do and what weight/count/time so you can know what to try next time. Your goal is to ultimately keep increasing weight over time while maintaining good form.  Do not do any exercise if it exacerbates a problem.  Often you can pick another from the same group that does something similar.    

UPPER BODY 

Shoulders 

Shoulder Press (machine or dumbbells) https://youtu.be/0JfYxMRsUCQ?si=LgYaMiFalXf1nPZ_   

Front raises (dumbbells) https://youtu.be/-t7fuZ0KhDA?si=2TN6UoQ0nKWnz4wL  

Side raises (dumbbells) https://youtu.be/3VcKaXpzqRo?si=IwoRfazYiji8ZXzL  

Arnold press (dumbbells) https://youtu.be/6Z15_WdXmVw?si=a29i4zBNiL_qfhvA  

Reverse fly (dumbbells) https://youtu.be/JoCRRZ3zRtI?si=qz8hRGPUQJzKEAJO  

Arms 

Concentration curls (dumbbells)  https://youtu.be/0AUGkch3tzc?si=RxDT4qknJJHZ02iB  

Hammer curls (dumbbells) https://youtu.be/TwD-YGVP4Bk?si=G_Rg2DNwHMOFfjoA  

Dips (assisted dip machine or body weight on bench) https://youtu.be/YFnVxMk5MEs?si=eWvVMGJt91Ail3zM  

Skull crushers (dumbbells)  https://youtu.be/71BrykW90MY?si=oluBXpvodzcXmydI  

Bar hang (just hang from a bar and hold on as long as you can)  https://youtu.be/4RqNGRVaTUQ?si=3g6-wtXy-l4m2NVU  

Reverse curls https://youtu.be/rV2asdIdXF0?si=fOIBeS30LjBn8JRf  

Torso 

Lat pull downs (machine) https://youtu.be/kwJeh3QyhVE?si=36gMaEjou1yhvmMD  

Push ups (wall, knee, or regular) https://youtu.be/jWxvty2KROs?si=oeQFma-fizXxPREE  

Bench press (dumbbells) https://youtu.be/VmB1G1K7v94?si=LC4XUDKP1WoM6eRZ  

Rows (machine or dumbbells) https://youtu.be/pYcpY20QaE8?si=hudoHYw_6rJXUYmP  

Abs 

Dead bugs https://youtu.be/zechBkcIMf0?si=Wq-jZHIhaenhGQ5F  

Leg lifts https://youtu.be/Zr-PtqcpeWM?si=VmYgjfTsFTIVmDpv  

Lateral leg lifts https://youtu.be/fNAu_PZfgsk?si=H8oAQsjlcva2VyYl  

Plank https://youtu.be/yeKv5oX_6GY?si=O5CK41Jr4lq6rlaq  

V-hold https://youtu.be/1wBgF_AJeWE?si=zh3xh0L5LkDs7rIP  

Penguins https://youtu.be/gVCK6QhqAmI?si=I4ys0tZQ_r9UA66G  

Side planks https://youtu.be/9dNL_mtObGQ?si=rIZVw-Q5J6Wh6z29  

Rollup/downs https://youtu.be/ZXMiR4CQOp8?si=Vpnc188DgiwN9GuO  

Lower back/glutes 

Glute bridges https://youtu.be/Q_Bpj91Yiis?si=oizgvoQHH06uo7l-  

Marching bridges https://youtu.be/4LQUPybxCnI?si=WvDd347cqmDKwAD0  

Superman https://youtu.be/J9zXkxUAfUA?si=T4Zl3-TCMXUOqBrr  

Swimmers https://youtu.be/bY6ZyiO_7ek?si=QgJYd7UgbaqNh1MK  

Bird dogs/pointers https://youtu.be/QABW99qPiNM?si=JwhBBPSg40fd_jIZ  

Stair climber machine https://youtu.be/sudbdjw6-Vc?si=1Ka_e-SvAg5-MrfH  

Not Mountain Climbers https://youtu.be/RHpTMT9a8f8?si=knRxbm2ViY8MQmqg  

Legs 

Leg press machine https://youtu.be/IZxyjW7MPJQ?si=k1-cX8579As7NiY9  

Calf raises (standing or with machine) https://youtu.be/eMTy3qylqnE?si=oh5PunqjycS6jc8A  

Quad extension machine https://youtu.be/ljO4jkwv8wQ?si=EtzUFqrAY0P4xQAq  

Hamstring extension machine https://youtu.be/ELOCsoDSmrg?si=BiLP7MuCC98aj-5v  

Ab/adductor machine (both ways) https://youtu.be/G_8LItOiZ0Q?si=IWc3LbYtoEsXzFzw  

Bodyweight squat or sit-stands https://youtu.be/KvNekaClQV8?si=-DNTrDFIFM-4qRjb  

Bodyweight split squat or lunge https://youtu.be/Z180zu0Hk9k?si=ODYo7xpI9Njv01QN  

Dumbbell deadlifts https://youtu.be/gLogcYIvgRA?si=F4W37rwIpByEc1QA   

Balance/Mobility 

Stork Stances https://youtu.be/WdcdFmclbNw?si=BAFC0mQwnLGHtF61  

Hip Circles (from all fours) https://youtu.be/iLopAskDMqk?si=MmYdReilSAYMKcvh  

Side lying Arm Circles https://youtu.be/c1u8sr0fhnU?si=SdbX_hVF0iXK5WZc  

Single leg balance/tree pose https://youtu.be/F3hYUO3IF28?si=5m6SDqcMuOUIu9Hr  

From side laying, back twist https://youtu.be/-7XWweC0ivs?si=XS4_b8odiBgOmId-  

From back laying, flop knees side to side slowly https://youtu.be/mNdJti7ZwKI?si=eb_rUdtTdbR5w6ty 

Clamshells https://youtu.be/tQ6pqITQx_Q?si=-AFQvwfskBO1ZIgB  

Runners stretches https://youtu.be/EXCIBkqxcYE?si=bvhx-9jorw-vQ4i3  

Butterflies https://youtu.be/4J7kbCmPScQ?si=oWsDndpvB1WSgpso  

High knees https://youtu.be/XJ7p38tCUFI?si=kNx3ZZ3WfR9CV_tu  

Inch worms https://youtu.be/SZPEOmobz5E?si=9n4Ap3EPYvSvJbkB  

Single leg  rear dead lift (bodyweight) https://youtu.be/7PGghDSVvwQ?si=d-vQXuF85fZs0Fsn  

Frog stance (deep wide squat pose) https://youtu.be/0wzrgyAurT8?si=pcK8kgQ4qvvirbS2  

Cat/cows https://youtu.be/vuyUwtHl694?si=Uhl6p8qiqxL1ysx4  

Figure 4 stretch https://youtu.be/Xb5gHdYtHnk?si=YC6xDsVgQxOCUJZR  

Cardio – work on gradually increasing intensity and time.  Each day pick one or the other and try to increase it by one increment or 1-5 minutes/repeats 

Any cardio machine (rower, bike, treadmill, elliptical, stairmaster, etc.) 

Push/pull sled 

Laps on indoor track or walking/cycling outside 

Any court sport participation (basketball, volleyball, pickleball, etc.) 

Any exercise class on the schedule at the gym (many also work on strength) 

Swimming  

[uxccz]

I found an old paper that has my MORNING workout back from when I was obsessed with over exercising. Notice that it's only the morning one, I was doing even more extreme in the afternoon and would go to sleep at like 6pm out of tiredness. I also used to do all of this in 20 minutes (I need to go back)

5:51-6:10

1 min plank

50 hip dips

100 cruches

100 heel touches

100 reverse crunches

1 min side planks each side

30s high plank

100 scissor kicks

100 bicycle kicks

100 Russian twists

50 crunches

100 jumping jacks

1 min plank

100 crunches

And this was just when the addiction started, imagine how much I was doing after a while :0 (pretty sure I have a Google doc about what I used to eat plus the 30 workouts I used to do) and I found all of this fun. Just how I used to find walking fun, I need to go backkk

[storedapear]

Best Morning Exercises to Boost Energy & Metabolism

Starting your day with movement is one of the best ways to wake up feeling refreshed, energized, and ready to take on the day. Morning exercise can improve circulation, boost metabolism, and enhance mental clarity, setting a positive tone for the hours ahead. Even a short routine can make a noticeable difference in how you feel throughout the day.

In this article, we’ll explore the benefits of morning exercise and walk through a simple workout routine that you can do at home without any equipment.

Why Morning Exercise is Important

Morning workouts offer several benefits that go beyond just burning calories. Here are a few reasons why you should consider adding exercise to your morning routine:

Boosts metabolism: Exercise helps jumpstart your metabolism, allowing you to burn more calories throughout the day.

Improves mood and focus: Physical activity releases endorphins, which enhance mood and reduce stress, helping you stay more focused and productive.

Increases consistency: Exercising in the morning eliminates the distractions and excuses that often come up later in the day.

Enhances circulation and flexibility: Stretching and movement first thing in the morning improve blood flow and reduce muscle stiffness.

Now that we’ve covered the benefits, let’s get into the workout routine.

The Best Morning Workout Routine

This workout consists of seven simple exercises that target the entire body. Each exercise should be performed for 30 to 45 seconds. If you have extra time, you can repeat the entire circuit for an additional round.

1. Jumping Jacks – Full-Body Warm-Up

Jumping jacks are a great way to get your blood flowing and warm up your muscles. This movement improves circulation and helps wake up the entire body.

How to do it:

Stand with feet together and arms at your sides.

Jump while spreading your legs shoulder-width apart and raising your arms overhead.

Jump back to the starting position and repeat.

2. High Knees – Cardio Boost

High knees elevate your heart rate and activate the core, making them a great exercise for metabolism and energy.

How to do it:

Stand tall with your feet hip-width apart.

Run in place, bringing your knees up as high as possible.

Engage your core and maintain a steady pace.

3. Squats – Strength and Metabolism Activation

Squats are one of the best exercises for building lower body strength and increasing calorie burn.

How to do it:

Stand with feet shoulder-width apart.

Lower your hips down as if sitting in a chair, keeping your chest up.

Push through your heels to return to a standing position.

4. Plank – Core Strength and Stability

The plank is a full-body exercise that strengthens the core, improves posture, and engages multiple muscle groups.

How to do it:

Get into a push-up position with your forearms on the ground.

Keep your body straight from head to toe.

Hold the position while engaging your core and breathing steadily.

5. Arm Circles – Upper Body Mobility

This simple movement improves shoulder flexibility and warms up the upper body.

How to do it:

Stand with feet hip-width apart and extend your arms to the sides.

Make small circles with your arms, then gradually increase the size.

Reverse the direction halfway through.

6. Standing Side Bends – Core Activation

Side bends help improve flexibility and strengthen the oblique muscles.

How to do it:

Stand with feet hip-width apart.

Place one hand on your hip and extend the other arm overhead.

Lean to the side, feeling a stretch along your waist.

Return to the center and switch sides.

7. Standing Forward Fold – Flexibility and Relaxation

This stretch reduces muscle tension and promotes relaxation.

How to do it:

Stand with feet together and slowly bend forward at the hips.

Reach for your toes while keeping your knees slightly bent if needed.

Hold the stretch and take deep breaths.

Cool Down and Final Tips

After completing the workout, take a few minutes to cool down with gentle stretches. Stretching helps reduce muscle stiffness and improves recovery.

Consistency is key when it comes to morning exercise. Even just 10 minutes of movement can have a significant impact on your energy levels, metabolism, and overall well-being.

Final Thoughts

Incorporating a short morning workout into your routine can help you feel more awake, improve your fitness, and set a positive tone for the rest of the day. Whether you have a busy schedule or just want to feel more energized in the morning, these simple exercises can make a difference.

Give this routine a try, and let us know how you feel. What’s your favorite morning exercise? Share your thoughts in the comments below!

[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

[calisthenicsgrow]

7 No-Equipment Calisthenics Moves for Home Workouts

In a world where fitness trends come and go, calisthenics remains a timeless and effective form of exercise. What sets calisthenics apart is its simplicity and accessibility – all you need is your body and a bit of space to get started. Whether you're a beginner or a seasoned athlete, calisthenics offers a wide range of exercises that can be tailored to your fitness level and goals.

In this article, we'll explore seven equipment-free calisthenics moves that you can incorporate into your home workouts. These exercises target various muscle groups, promote functional strength, and improve overall fitness without the need for expensive gym equipment. So, let's dive in and discover the power of bodyweight training.

Push-Ups

Push-ups are a classic calisthenics exercise that targets the chest, shoulders, and triceps while engaging the core and stabilizer muscles. To perform a push-up:

Start in a high plank position with hands shoulder-width apart and arms fully extended.

Lower your body by bending your elbows until your chest nearly touches the ground.

Keep your core engaged and maintain a straight line from head to heels.

Push back up to the starting position, fully extending your arms.

Push-ups can be modified to suit different fitness levels by adjusting hand placement, tempo, or performing them on your knees.

Bodyweight Squats

Bodyweight squats are an excellent lower body exercise that targets the quadriceps, hamstrings, and glutes. To perform a bodyweight squat:

Stand with feet shoulder-width apart, toes slightly turned out.

Lower your body by bending your knees and pushing your hips back, as if sitting back into a chair.

Keep your chest up, back straight, and weight in your heels.

Lower until your thighs are parallel to the ground, then push through your heels to return to the starting position.

Bodyweight squats can be intensified by adding pulses, jumping squats, or holding a squat position for an extended period.

Pull-Ups (or Inverted Rows)

Pull-ups are a challenging upper body exercise that targets the back, biceps, and shoulders. If you don't have access to a pull-up bar, you can perform inverted rows using a sturdy horizontal bar or suspension trainer. To perform a pull-up:

Grip an overhead bar with hands slightly wider than shoulder-width apart, palms facing away from you.

Hang with arms fully extended, engaging your core and keeping your body in a straight line.

Pull your body up until your chin clears the bar, then lower back down with control.

Inverted rows mimic the movement of pull-ups and offer a scalable alternative for beginners.

Planks

Planks are a fundamental core exercise that strengthens the abdominals, lower back, and stabilizer muscles. To perform a plank:

Start in a forearm plank position with elbows directly beneath your shoulders and feet hip-width apart.

Keep your body in a straight line from head to heels, engaging your core and glutes to maintain stability.

Hold this position for as long as possible while maintaining proper form and breathing rhythm.

Planks can be made more challenging by lifting one leg or arm, performing side planks, or adding dynamic movements like plank jacks.

Lunges

Lunges are a versatile lower body exercise that targets the quadriceps, hamstrings, glutes, and calves. To perform a lunge:

Start standing with feet together.

Take a step forward with one foot and lower your body until both knees are bent at a 90-degree angle.

Keep your front knee aligned with your ankle and your back knee hovering just above the ground.

Push through your front heel to return to the starting position, then repeat on the other side.

Lunges can be performed in various directions (forward, reverse, lateral) and with added weight for increased resistance.

Dips

Dips are an effective upper body exercise that targets the chest, triceps, and shoulders. To perform dips:

Find two sturdy surfaces of equal height, such as parallel bars or the edge of a chair or bench.

Grip the bars or edges with hands shoulder-width apart and arms fully extended.

Lower your body by bending your elbows until your upper arms are parallel to the ground.

Push through your palms to extend your arms and return to the starting position.

Dips can be modified by bending your knees or elevating your feet to increase or decrease the level of difficulty.

Burpees

Burpees are a full-body, high-intensity exercise that combines strength, cardio, and coordination. To perform a burpee:

Start standing with feet shoulder-width apart.

Lower into a squat position and place your hands on the ground in front of you.

Jump or step your feet back into a plank position.

Perform a push-up, then jump or step your feet back to the squat position.

Explosively jump up, reaching your arms overhead.

Land softly and immediately lower back into the squat position to begin the next repetition.

Burpees can be modified by eliminating the push-up or jump to suit different fitness levels.

Conclusion

Calisthenics offers a convenient and effective way to improve strength, endurance, and overall fitness without the need for fancy equipment or gym memberships. These seven equipment-free calisthenics moves provide a solid foundation for a full-body workout that can be done anytime, anywhere. Whether you're a beginner looking to kickstart your fitness journey or a seasoned athlete seeking a new challenge, give these exercises a try and experience the transformative power of bodyweight training. So, clear some space in your living room, lace up your sneakers, and get ready to sweat with these equipment-free calisthenics moves!

[globalhoocart]

Discover Your Inner Yogi: 31 Essential Poses for Beginners to Practice at Home

Embarking on the path of yoga is a fantastic decision for numerous reasons.

Beyond the physical benefits of increased strength, flexibility, and balance, yoga serves as a powerful tool for stress reduction through specialized breathing techniques known as pranayama.

Yoga is diverse, offering various poses to cater to different needs.

Now, let's delve into the joy of yoga with a focus on 31 essential poses for beginners to practice at home. These foundational poses not only serve as a physical workout but also contribute to mental well-being.

1. Downward Facing Dog (Adho Mukha Svanasana): A classic yoga pose that can be tricky for beginners, emphasizing weight distribution and heel stretching.

2. Mountain Pose (Tadasana): Equally important as Downward Facing Dog, it focuses on alignment, grounding, and spine lengthening.

3. Warrior I (Virabhadrasana I): A standing pose emphasizing forward-facing hips, crucial for building strength.

4. Warrior II (Virabhadrasana II): Similar to Warrior I but with hips facing the side, promoting openness and strength.

5. Extended Side Angle (Utthita Parvakonasana): Involving a modification for beginners, it offers a gentle stretch with forearm support.

6. Triangle Pose (Utthita Trikonasana): Another essential pose, engaging leg strength and enhancing flexibility in multiple areas.

7. Standing Forward Bend (Uttanasana): An easy pose for beginners, promoting spine flexibility and relaxation.

8. Reverse Warrior (Viparita Virabhadrasana): Combining a stance similar to Warrior I with a gentle side bend or backbend.

9. Garland Pose (Malasana): A squatting pose that stretches muscles around the pelvis, beneficial for hip flexibility.

10. Half Forward Bend (Ardha Uttanasana): Also known as Flat-Back Forward Bend, it contributes to improving overall body awareness.

11. Pyramid Pose (Parsvottanasana): A standing forward bend made more accessible for beginners with the use of yoga blocks.

12. Raised Hands Pose (Urdhva Hastasana): Starting from Mountain pose, it offers a full-body stretch, ideal for beginning your practice.

13. Low Lunge: A standing pose emphasizing proper alignment for a beneficial stretch, with modification options for support.

14. Tree Pose (Vrksasana): An excellent introduction to balancing postures, encouraging stability and mindfulness.

15. Downward Facing Dog Split: A basic yoga pose for beginners focusing on core strength and balance.

16. Plank Pose: Not just a balancing pose but a fundamental exercise for building core strength and stability.

17. Cat-Cow Stretch (Chakravakasana): A gentle backbend sequence enhancing body awareness, especially beneficial for beginners or those with back pain.

18. Bridge Pose (Setu Bandha Sarvangasana): A gentle backbend for beginners, enhancing spine extension and countering the effects of prolonged sitting.

19. Cobra Pose (Bhujangasana): A fundamental backbend that strengthens back muscles and promotes flexibility.

20. Knees, Chest, and Chin (Ashtanga Namaskara): An essential part of the sun salutation series, serving as an alternative to Chaturanga Dandasana.

21. Staff Pose (Dandasana): A seated version of Mountain pose, offering alignment guidance for various seated poses.

22. Cobbler's Pose (Baddha Konasana): A comfortable stretch for inner thighs, often using props for support.

23. Easy Pose (Sukhasana): A cross-legged sit made more comfortable with props, promoting flexibility and undoing the effects of prolonged chair sitting.

24. Half Lord of the Fishes Pose (Ardha Matsyendrasana): A seated twist benefiting spinal mobility and aiding digestion.

25. Head to Knee Pose (Janu Sirsasana): Easier than traditional forward bends, offering a gentle stretch one leg at a time.

26. Seated Forward Bend (Paschimottanasana): A fantastic hamstring stretch targeting the entire back of the body.

27. Seated Wide Angle Straddle (Upavistha Konasana): A wide-legged forward bend providing a unique stretch and focusing on proper form.

28. Happy Baby Pose (Ananda Balasana): Balancing effort and ease, this delightful pose offers a gentle stretch for the back, hips, thighs, and ankles.

29. Supine Spinal Twist (Supta Matsyendrasana): A passive twist promoting flexibility, relaxation, and a sense of completion to your practice.

30. Child's Pose (Balasana): A resting pose that allows you to take a break whenever needed, promoting a gentle stretch and relaxation.

31. Corpse Pose (Savasana): A serene conclusion to your session, allowing a smooth transition from the yoga mat to the rest of your day.

In conclusion, these 31 basic yoga poses for beginners at home offer a comprehensive and accessible introduction to the joy of yoga. Remember, yoga is for everyone, and the journey is as important as the destination. Enjoy the practice, embrace self-awareness, and savor the harmonious blend of effort and relaxation that yoga brings to your life.

[fiftytwotwentythree]

Wellness Wednesday:

Looking to Finish Strong

I, for the most part, completed my main objectives and goals for the year - but by some strange test of fate I could slip up.

So...

For the next 4ish weeks (26 Days - 4 more posts) my plan is to be easy going, but mindful of diet and exercise routine. With widely surpassing my objectives I could tank/skip my workouts or diet and still come out on top of my goals, but I would like to end on the highest note possible - I would like my last weight to be the lowest I've ever weighed AND I would like to be able to say 100% confidence that I went a whole year without a chip, slice of pizza, or an ice cream cone - let alone a single order of take out.

As well - I would be excited to see my final stats on my exercises. To my current knowledge I think I have only missed 3 or 4 workouts - that's 3 or 4 days out of the last 340 days. I'd like to keep that stat below 5 for the remainder of the year if I could... again... for gloating purposes (don't worry... I have no friends so this sentiment probably won't leave the sanctuary of this post - gloating averted).

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49th CHECK-IN:

Current Goals:

Lose 52 lbs Completed

Loss 52 lbs as of 4/12/2023

Milestone: Loss 100 lbs as of 11/01/2023

New Goal: Maintain or Continue on The Weight Loss Path

Avoid "Junk Food"

Minimize Take-Out / Fast Food Consumption

Short Term:

Vegetarian-ish Diet: Completed

End Date: 4/09/2023 - 46 Days Total

Groundhog's Day Diet: Completed*

10/01/2023 - 10/31/2023

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Stats from November:

Food:

Bags of Popcorn: 38

Cans of Soup: 12

Leftover Meals: 8

Salads: 4

Oranges: 0

Take Out: 0

Candy/Sweets: 0

Workout:

Jumping Jacks: 18,400

Push-Ups: 4,600

Glute Bridges: 4,600

Reverse Leg Lifts: 4,600

Leg Kickbacks: 4,600

Sit-Ups: 4,600

Leg Lifts: 280

Plank (mins): 370

6 Inches (mins): 140

Squats: 0

Assisted Push-Ups: 0

Weight Loss:

Weightloss This Month: -1.4 lbs

Average Weightloss per Week: -0.35 lbs

Total Weightloss: -101.4 lbs

Entertainment:

Movies Watched: 11

Favorite from the Month:

Please Don't Destroy: The Treasure of Foggy Mountain

Hours of Television Watched: ~ 12.5 hours ( Selena + Chef, Modern Family, The Leftovers, Ink Master, Last Week Tonight with John Oliver)

Books:

Books Completed This Month: 2

Book Title(s) Completed This Month:

Daisy Jones and The Six by Taylor Jenkins Reid

Consider This: Moments in My Writing Life After Which Everything Changed by Chuck Palahniuk

Book Total for the Year: 4

Comics:

Comics Completed: 3

Trades Completed: 18

Comic/Trade Titles Completed:

Venom by Donnie Cates Vol. 1: Rex (Venom (2018-2021))

Teenage Mutant Ninja Turtles Adventures Vol. 1

The Unbeatable Squirrel Girl Vol. 6: Who Runs The World? Squirrels (The Unbeatable Squirrel Girl (2015-2019))

House of M

Lumberjanes Vol. 3

King Deadpool Vol. 2 (Deadpool (2019-2021))

Chew Vol. 5: Major League Chew

Giant Days Vol. 1

Spider-Man/Deadpool Vol. 2 Side Pieces (Spider-Man/Deadpool (2016-2019))

Teenage Mutant Ninja Turtles: The IDW Collection Vol. 5

Batman (2016-) Vol. 2: I Am Suicide

She-Hulk by Rainbow Rowell Vol. 1: Jen, Again (She-Hulk (2022-2023))

Scott Pilgrim Vol. 1 (of 6): Scott Pilgrim's Precious Little Life - Color Edition

Teenage Mutant Ninja Turtles: The Last Ronin - The Lost Years #2 (of 5)

Teenage Mutant Ninja Turtles: The Last Ronin - The Lost Years #3 (of 5)

James Bond (2015-2016) Vol. 1: VARGR

Funny Creek (comiXology Originals)

Darkwing Duck #1

X-Men '92 Vol. 1: The World Is A Vampire (X-Men '92 (2016))

Richard Stark's Parker Vol. 1: The Hunter

Bone Vol. 1 Out Frime Bonneville

Favorite Comic/Trade Read:

Richard Stark's Parker Vol. 1: The Hunter

Magazine(s):

Magazine(s) Completed: 0

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Meal Tracker:

THURSDAY

Lunch:

Turkey & Pepperjack on Wheat Toast

Starkist Smart Bowls Barley & Beans with Tuna: Tomato Basil

Snack:

Serving of Good & Gather's Tex Mex Trail Mix

Serving of Kirkland's Signature Roasted Garlic and Herb Seasoned Almonds

(4oz) Bag of Sahale Snacks Pomegranate Vanilla Flavored Cashews Glazed Mix

(4oz) Bag of Sahale Snacks Pomegranate Flavored Pistachios Glazed Mix

Supper:

Small Plate of Rana's Gnocchi

- Dusting of Parmesan Cheese

- Classico Roasted Red Pepper Alfredo Sauce

FRIDAY

Lunch:

Turkey & Pepperjack on Wheat Toast

Starkist Smart Bowls Quinoa & Beans with Tuna: Latin Citrus

Wild Planet's Wild Tuna, Bean, & Corn Salad

Snack:

Serving of Good & Gather's Tex Mex Trail Mix

Serving of Kirkland's Signature Roasted Garlic and Herb Seasoned Almonds

(4oz) Bag of Sahale Snacks Pomegranate Vanilla Flavored Cashews Glazed Mix

(4oz) Bag of Sahale Snacks Pomegranate Flavored Pistachios Glazed Mix

Bag of Orville Redenbacher Ultimate Butter Popcorn

(2) Bowls of Wonderful's Shelled Salt & Pepper Pistachios

(3) Small Oranges

Supper:

Can of Progresso Italian Sausage and Potato Soup

- 10 Crackers

(1) Glass of Chocolate Milk

SATURDAY

Lunch:

Meat, Cheese, and Crackers

- (12) Slices of Summer Sausage

- (12) Ritz Crackers

- (3) Pieces of Pepperjack Cheese

- (3) Pieces of Monterey Jack Cheese

- (3) Pieces of Mild Cheddar Cheese

- (3) Pieces of Marble Jack Cheese

- Hot Mustard

Snack:

(2) Small Oranges

Supper:

Large Plate of Fettuccine Alfredo

- Classico Roasted Red Pepper Alfredo Sauce

- (6) Diced Sausage Links

- Dusting of Parmesan Cheese

SUNDAY

Lunch:

Birds Eye Garlic Sesame Veggie Stir Fry

- Bag of Yakitori Chicken with Japanese Style Fried Rice

- Planters Peanuts

Snack:

Meat, Cheese, and Crackers

- (12) Slices of Summer Sausage

- (12) Ritz Crackers

- (3) Slices of Pepperjack Cheese

- (3) Slices of Monterey Jack Cheese

- (3) Slices of Marble Jack Cheese

- (3) Slices of Mild Cheddar Cheese

Supper:

Can of Progresso Broccoli Cheese Soup

- 10 Crackers

MONDAY

Lunch:

Turkey & Pepperjack on Wheat Toast

Cup of Del Monte Diced Pears

Snack:

Serving of Good & Gather's Tex Mex Trail Mix

(4) Slices of Cheese

(5) Slices of Summer Sausage

(1) Glass of Chocolate Milk

Supper:

Can of Progresso Rigati Pasta and Meatballs Soup

- 10 Crackers

(1) Slice of Buttered Bread

TUESDAY

Lunch:

Turkey & Pepperjack on Wheat Toast

Cup of Del Monte Diced Pears

Snack:

Serving of Good &Gather's Tex Mex Trail Mix

(1) Glass of Chocolate Milk

Supper:

Can of Progresso Creamy Chicken Noodle Soup

- 10 Crackers

WEDNESDAY

Lunch:

Turkey & Pepperjack on Wheat Toast

(4) Slices of Assorted Charcuterie Cheese

(1) Bowl of Wonderful's Shelled Salt & Pepper Pistachios

(1) Small Orange

Snack:

Serving of Kirkland's Signature Roasted Garlic and Herb Seasoned Almonds

(1) Glass of Chocolate Milk

(1) Small Orange

Supper:

Birds Eye Teriyaki Veggie Stir Fry

- Annie Chun's Sticky White Rice

- Individual Bag of Planters Peanuts

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.

Workouts:

THURSDAY

(400) Jumping Jacks [8 sets of 50]

(100) Glute Bridges [4 sets of 25]

(100) Push-Ups [10 sets of 10]

(100) Reverse Leg Lifts [10 sets of 10]

(100) Leg Kickbacks [10 sets of 10]

(100) Sit-Ups [5 Sets of 20]

(5 min) Planks [5 Sets of 1 min]

FRIDAY

(400) Jumping Jacks [8 sets of 50]

(100) Glute Bridges [4 sets of 25]

(100) Push-Ups [10 sets of 10]

(10) Reverse Leg Lifts [10 sets of 10]

(10) Leg Kickbacks [10 sets of 10]

(100) Sit-Ups [5 Sets of 20]

(5 min) Planks [5 Sets of 1 min]

SATURDAY

(400) Jumping Jacks [8 sets of 50]

(100) Glute Bridges [4 sets of 25]

(100) Push-Ups [10 sets of 10]

(100) Reverse Leg Lifts [10 sets of 10]

(100) Leg Kickbacks [10 sets of 10]

(100) Sit-Ups [5 Sets of 20]

(5 min) Planks [5 Sets of 1 min]

SUNDAY

(400) Jumping Jacks [8 sets of 50]

(100) Glute Bridges [4 sets of 25]

(100) Push-Ups [10 sets of 10]

(100) Reverse Leg Lifts [10 sets of 10]

(100) Leg Kickbacks [10 sets of 10]

(100) Sit-Ups [5 Sets of 20]

(5 min) Planks [5 Sets of 1 min]

MONDAY

* Morning Workout *

(400) Jumping Jacks [8 sets of 50]

(100) Glute Bridges [4 sets of 25]

(100) Push-Ups [10 sets of 10]

(100) Reverse Leg Lifts [10 sets of 10]

(100) Leg Kickbacks [10 sets of 10]

(100) Sit-Ups [5 Sets of 20]

(5 min) Planks [5 Sets of 1 min]

* Evening Workout *

(400) Jumping Jacks [8 sets of 50]

(100) Glute Bridges [4 sets of 25]

(100) Push-Ups [10 sets of 10]

(100) Reverse Leg Lifts [10 sets of 10]

(100) Leg Kickbacks [10 sets of 10]

(100) Sit-Ups [5 Sets of 20]

(5 min) Planks [5 Sets of 1 min]

TUESDAY

(400) Jumping Jacks [8 sets of 50]

(100) Glute Bridges [4 sets of 25]

(100) Push-Ups [10 sets of 10]

(100) Reverse Leg Lifts [10 sets of 10]

(100) Leg Kickbacks [10 sets of 10]

(100) Sit-Ups [5 Sets of 20]

(5 min) Planks [5 Sets of 1 min]

WEDNESDAY

(400) Jumping Jacks [8 sets of 50]

(100) Glute Bridges[4 sets of 25]

(100) Push-Ups [10 sets of 10]

(100) Reverse Leg Lifts [10 sets of 10]

(100) Leg Kickbacks [10 sets of 10]

(100) Sit-Ups [5 Sets of 20]

(5 min) Planks [5 Sets of 1 min]

.

.

WEIGHT TRACKER:

Starting Weight (Noon, 1/01/2023): XXX.X lbs

Weight at Last Check-In, 11/29/2023: -0.4lbs

Weight As of Noon, 12/06/2023: -1.4 lbs

Total Weight Loss: -102.8 lbs

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Closing Thoughts:

The Good:

I decided to simply my workout - and I am still seeing the same/positive results with the simpler workout. That extra stuff I did in November was unnecessary.

The Bad:

It's that time of year where the air is dry and my sinuses and unobstructed breathing is collateral damage.

The Ugly:

My sleep schedule has been trash since my Thanksgiving Break/Vacation. Feel like a walking zombie. There times where I have passed out in the middle of the day.

[islamsibu]

Strengthen and Tone Your Arms and Forearms with These Effective Exercises

Arnold Schwarzenegger do a variety of exercises to work arms.

When it comes to building strength and definition in your arms and forearms, a well-rounded workout routine is essential. Incorporating a variety of exercises that target different muscle groups can help you achieve balanced and well-developed upper body strength. Whether you're looking to build muscle mass, improve functional strength, or simply tone and define your arms and forearms, the following exercises are designed to help you reach your fitness goals.

 Strengthening Your Arms

1. Bicep Curls

Bicep curls are a classic and effective exercise for targeting the biceps. Stand with your feet shoulder-width apart, holding a dumbbell in each hand. Keep your elbows close to your body and slowly curl the weights toward your shoulders, then lower them back down. Aim for 3 sets of 10-12 reps. This exercise helps in building strength and definition in the biceps, contributing to well-rounded arm development.

2. Tricep Dips

Tricep dips are a compound exercise that effectively targets the triceps. Sit on the edge of a sturdy chair or bench and place your hands on the edge, fingers facing forward. Walk your feet out and lower your body by bending your elbows, then push back up. Aim for 3 sets of 10-12 reps. Tricep dips are an excellent bodyweight exercise for building strength and stability in the triceps

3. Push-Ups

Push-ups are a versatile and challenging exercise that targets the chest, shoulders, and triceps. Start in a plank position with your hands slightly wider than shoulder-width apart. Lower your body until your chest nearly touches the floor, then push back up. If regular push-ups are too challenging, you can modify by doing them on your knees. Aim for 3 sets of 8-12 reps. Push-ups are a fundamental exercise for building upper body strength and stability.

4. Overhead Dumbbell Press

The overhead dumbbell press is an effective exercise for targeting the shoulders and triceps. Stand with your feet hip-width apart, holding a dumbbell in each hand. Raise the dumbbells to shoulder height, then press them overhead until your arms are fully extended. Slowly lower the weights back to shoulder height. Aim for 3 sets of 10-12 reps. This exercise helps in developing shoulder strength and stability.

5. Hammer Curls

Hammer curls are a variation of the traditional bicep curl that targets the biceps and forearms. Stand with your feet shoulder-width apart, holding a dumbbell in each hand with your palms facing in. Keeping your elbows close to your body, curl the weights toward your shoulders, then lower them back down. Aim for 3 sets of 10-12 reps. Hammer curls are effective for building strength and definition in the biceps and forearms.

Strengthening Your Forearms

1. Wrist Curls

Wrist curls are an excellent exercise for targeting the forearm flexors. Sit on a bench or chair and hold a dumbbell in each hand with your palms facing up. Rest your forearms on your thighs, then lower the dumbbells toward the floor by bending your wrists, and then curl them back up. Aim for 3 sets of 10-12 reps. This exercise helps in strengthening the forearm flexors, contributing to improved grip strength and forearm development.

2. Reverse Wrist Curls

Reverse wrist curls target the forearm extensors, helping to balance forearm strength. Sit on a bench or chair and hold a dumbbell in each hand with your palms facing down. Rest your forearms on your thighs, then lower the dumbbells toward the floor by bending your wrists, and then curl them back up. Aim for 3 sets of 10-12 reps. This exercise is essential for building strength and stability in the forearm extensors.

3. Farmer's Walk

The farmer's walk is a functional exercise that targets the forearms and grip strength. Hold a heavy dumbbell or kettlebell in each hand and walk for a certain distance or time. Aim for 3 sets of 30-60 seconds. The farmer's walk is an effective exercise for developing grip strength and forearm strength training.

In conclusion, a well-rounded arm workout routine that includes a variety of exercises targeting different muscle groups is essential for building strength and definition in the arms and forearms. The exercises mentioned, such as bicep curls, tricep dips, push-ups, overhead dumbbell press, hammer curls, wrist curls, reverse wrist curls, and farmer's walk, are effective for developing upper body strength and stability, as well as improving grip strength and forearm development. Whether the goal is to build muscle mass, improve functional strength, or simply tone and define the arms and forearms, incorporating these exercises into a workout routine can help individuals achieve their fitness goals. Even Arnold Schwarzenegger utilized a variety of exercises to work his arms, emphasizing the importance of a well-rounded approach to arm and forearm strength training.

https://www.herculesbodybuilding.com/2023/12/top-6-best-arm-exercises-for-toned-muscles.html

[elfo2222]

How To Get Snatched Waist with Ab Exercises!!

🔥 Get ready to sculpt your waist with these killer ab exercises! 🔥 In this workout, we'll take you through a series of moves that will help you achieve that coveted snatched waistline. We'll cover deadbugs, bicycle crunches, frog crunches, reverse plank, and classic planks. These exercises are designed to target your core and obliques, helping you achieve a stronger and more defined midsection. Whether you're a beginner or a fitness enthusiast, these exercises are suitable for all levels. Add this routine to your workout regime and watch your waistline transform! Don't forget to hit that like button, subscribe for more fitness content, and share this video with your workout buddies. Let's get those abs on fire! 🔥💪💥

[ludocence]

30-minute Weight Loss Exercise Plan

Warm-up (5 minutes):

Begin with 2 minutes of light cardio, such as jogging in place or jumping jacks, to raise your heart rate.

Spend 3 minutes performing dynamic stretches, such as arm circles, leg swings, and torso twists, to prepare your body for the workout.

Cardiovascular Exercise (15 minutes): Perform the following exercises in a circuit format, doing each exercise for 1 minute and then moving on to the next without rest. Complete the circuit three times.

Jumping jacks: Jump your legs out to the sides while extending your arms overhead.

High knees: Run in place while lifting your knees up towards your chest.

Burpees: Start from a standing position, squat down, kick your legs back into a push-up position, perform a push-up, jump your legs forward, and explode into a jump with your arms reaching overhead.

Mountain climbers: Get into a push-up position and alternate bringing your knees towards your chest, as if running horizontally.

Jumping lunges: Start in a lunge position and explosively jump, switching legs in mid-air and landing in a lunge on the other side.

Strength Training (10 minutes):

Perform the following exercises back-to-back, without rest, for 30 seconds each. Complete two rounds.

Squats: Stand with your feet shoulder-width apart, lower your body into a squat position by bending your knees, and then return to the starting position.

Push-ups: Get into a plank position with your hands slightly wider than shoulder-width apart, lower your body by bending your arms, and then push back up.

Alternating reverse lunges: Step back with one foot, lowering your body until both knees are bent at a 90-degree angle, then return to the starting position and switch legs.

Plank: Get into a push-up position, resting your weight on your forearms, and hold the position with a straight back for 30 seconds.

Cool-down (5 minutes):

Finish with 5 minutes of light cardio, such as walking in place or gentle jogging, to gradually lower your heart rate.

Perform static stretches for your major muscle groups, holding each stretch for 15-30 seconds. Focus on your calves, quadriceps, hamstrings, chest, and shoulders.

[healthbeauty2401]

staying in shape at home

•Staying in shape at home can save you time and money, and allow you to customize your workouts to your needs and preferences. You can also avoid crowds, distractions, and germs at the gym, and have more fun and creativity with your workouts.

• To stay in shape at home, you should aim for at least 150 minutes of moderate cardio or 75 minutes of vigorous cardio per week. You can do activities like walking, jogging, skipping, dancing, or cycling. You can also use online videos, apps, or games to follow along with different cardio routines.

Stay in Shape at Home

•You should also do strength training at least twice a week. You can use your own body weight, resistance bands, dumbbells, kettlebells, or household items like water bottles or cans. You can also use online videos, apps, or games to follow along with different strength routines.

• You should switch between different exercises to maximize your benefits and avoid boredom. You can vary the intensity, duration, frequency, type, and order of your exercises. You can also try new exercises or challenge yourself with different goals.

•You should pair exercises with daily activities. You can do some stretches when you wake up, some squats when you brush your teeth, some push-ups when you watch TV, some lunges when you do laundry, or some planks when you wait for your food to cook.

Stay in Shape

•You should look into a standing desk or a stability ball. You can burn more calories and improve your posture by standing or sitting on a ball instead of a chair when you work or study at home. You can also move around or do some simple exercises while you stand or sit.

• You should combine exercise and stress relief. You can do some yoga, meditation, breathing exercises, or mindfulness practices to relax your mind and body while you exercise. You can also listen to music, podcasts, audiobooks, or motivational speeches to keep you entertained and inspired while you exercise.

•You should give up the good parking spots. If you have to go out for groceries or other errands, park further away from the entrance and walk the extra distance. You can also take the stairs instead of the elevator or escalator when you go to different floors.

•You should plank your way to a tighter core. Planks are one of the best exercises for strengthening your core muscles, which support your spine and improve your posture. You can do planks on the floor, on a wall, on a table, or on a couch. You can also do different variations of planks like side planks, elbow planks, or reverse planks. Try to hold a plank for as long as you can without compromising your form.