Train Like an Athlete with This 30-Day Plan

[caption id="attachment_62263" align="alignnone" width="620"] Photo: Twenty20[/caption] If you put all the fundamentals of fitness — strength, speed, power, mobility, agility and coordination — into one beefed up package, you’d get one seriously next-level athlete. But each of these attributes help make everyday life easier, even if you don’t reach elite status. That’s why we created a 30-day athlete training plan so you can dominate in all areas. Designed by Christi Marraccini, a certified personal trainer and instructor at Tone House in New York City, it taps into the studio’s number one goal: unleashing your inner athlete. “Training like an athlete will improve speed, movement efficiency and power,” says Marraccini. “It provides you with a way to push yourself in each workout and challenge yourself to do better the next time.” Because what athlete lost a game and then gave up the sport? Whether you’re eager to get back on the court or the field, or simply want to enhance your fitness performance so you’re healthier and happier, you’ll end this one-month plan feeling like a winner. And to guarantee a first-place finish: just keep moving forward. RELATED: The Easiest 10K Training Plan Ever

What Training Like an Athlete Is All About

This 30-day plan includes a mix of everything from running to strength training to recovery. “The program will provide you with the tools you need to you react to any situation,” says Marraccini. If you’re actually playing a sport, just carrying some groceries or trying to dodge tourists in Times Square, you’ll get equipped with the power and agility skills you need to trample any challenge, plus the strength to conquer whatever life throws your way. Better yet, you can scale the program to fit your fitness level. “It allows you to make exercises more challenging, as well as easier if needed,” Marraccini says. “You are also able to see how you progressed, whether that's by counting reps or an increase in weight. It caters to anyone — regardless of athletic ability.”

The Right Way to Kick Off Your 30-Day Training Plan

Of course, we can’t just jump right into each workout. Like any smart athlete, each day you’ll begin with a warm-up routine to get your body ready to rock the workout, injury-free. For that, Marraccini created two different warm-up routines. On Monday, Wednesday, Friday and Saturday (your more cardio-heavy days), complete one minute each of high knees, lateral shuffles, jumping jacks and mountain climbers — with a 30-second round of burpees between each of these exercises. Sounds like a little more than a warm-up, right? But the key is to take it slow if you need to and focus on form. This will prep you for your conditioning days when you really rev your heart rate. On Tuesday, Thursday and Sunday, perform these seven stretches for at least 3 reps, holding each one for no more than 3-5 seconds.

1. Inchworm to Push-Up to World’s Greatest Stretch: Start standing and with legs straight, reach down to touch the floor. Walk your hands out to a plank position. Perform one push-up. Step one foot up to the outside of your hands. Bring the same hand off the floor, reach back toward your foot underneath you, then rotate to that side, bringing your arm straight up to the sky. Step your foot back to a plank, walk your hands back to your feet and stand up. Repeat from the top, moving your other foot and arm after the push-up.
2. Single Leg Hip Extension: Lying on your back, plant your feet flat on the floor, knees bent. Arms should be down by your sides, palms on the floor. Extend one leg straight up toward the ceiling. Lift your hips up toward the ceiling, squeezing your glutes. Lower back down and repeat. Then switch sides.
3. Bodyweight Squats: Start standing with feet hip-width apart. Lower your hips down and back, keeping your chest up and weight in your heels. Bring your arms up to chest height as you lower down. Stand back up and repeat.
4. Cat and Cow: On your hands and knees, round your spine and tuck your pelvis under, bringing your belly button up toward the ceiling and tucking your chin. Flow through to arch your spine, looking up toward the ceiling and pushing your belly button back toward the floor. Continue alternating between the two poses.
5. T-Spine Rotation: Lying on your side, bend your top knee 90 degrees and place it on the floor in front of you. Place your bottom hand on your knee. Lift your head slightly off the ground. Straighten your top arm out in front of you and moving in a rainbow-like motion, sweep that top arm over your head to reach the floor on the other side. Return it back overhead to the start position. Repeat, and then switch sides.
6. Upper Body Wall Slides: With your back against a wall, lower down so your knees are bent 90 degrees, like you’re sitting on a chair. Place your forearms and elbows against the wall, elbows bent 90 degrees. Sweep your arms overhead to touch above your head. Then lower then back down, stopping at the 90-degree bend in your elbows. Repeat.

Now that you’re raring to go, it’s time to get strong, powerful and speedy. Day one starts with Monday’s lower body conditioning workout.

The Workouts

WEEK 1	WEEK 2	WEEK 3	WEEK 4
Monday	Monday	Monday	Monday
Tuesday	Tuesday	Tuesday	Tuesday
Wednesday	Wednesday	Wednesday	Wednesday
Thursday	Thursday	Thursday	Thursday
Friday	Friday	Friday	Friday
Saturday	Saturday	Saturday	Saturday
Sunday	Sunday	Sunday	Sunday

 

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3 Easy Yoga Poses to Help Wake You Up

[caption id="attachment_62062" align="alignnone" width="620"] Photo: Ryan Kelly / Daily Burn[/caption] Some mornings, getting out of bed can feel like a serious chore. But instead of hitting snooze on repeat — which often leads to a stressful start — step into a more peaceful headspace with this simple yoga flow. “Yoga is a great way to ease you mindfully into your day,” says Kristin Condon, yoga instructor and producer on Daily Burn 365. Deep rhythmic breathing blended with energizing postures helps get your blood flowing to promote wakefulness, she adds. The flow doesn’t have to be complicated, either. Condon shares a three-pose sequence that’ll enhance your energy levels before you even leave your bedroom. Better yet, if you find yourself dozing off at your desk, you can take this yoga flow outside for a way to wake up midday — and get a mood boost. Consider it your new caffeine-free pick-me-up. RELATED: 50 Resources to Step Up Your Yoga Game

Wake Up with This Energizing Yoga Flow

Condon suggests starting this sequence with a few rounds of cat-cow pose on your hands and knees. Then lift your hips to hit a downward-facing dog. Remember to breathe slowly in and out through the nose. “Think of dropping your breath down into your pelvis,” Condon says. You should take about three to five breathes per posture, moving on an inhale or exhale. Go with the flow on one side, then repeat on the other. “It can take as little as five minutes, but it will change your day,” Condon says. We’ll say namaste to that. [caption id="attachment_62063" align="alignnone" width="620"] Photos: Ryan Kelly / Daily Burn[/caption]

1. 3-Legged Dog

Activate your entire core as you get your blood flowing with this pose, says Condon. You’ll also stretch out your lower half and your shoulders. How to: From the downward-facing dog pose, press the floor away with your hands and engage your arms and legs. Lift your right leg to the sky to create one long line down the back of your body, from your lifted heel to the crown of your head. Keep your hips in line and squared toward the ground. Take a few breathes here. RELATED: 5 Downward Dog Variations to Strengthen and Stretch

2. Crescent Low Lunge 

“This pose opens the entire chest cavity, which makes for easier deep breathing, plus better posture all day long,” says Condon. “It also opens the hips and pelvis, and can ease tension that builds there from sitting and walking — even before the day begins.” Plus, while most of us spend the day looking down, this forces you to look up. It’s a great way to lift up your spirits, too, Condon adds. How to: Starting from the 3-legged dog, step your right leg forward between your hands, pressing your foot into the floor with your knee in line with your second toe. Place your back left knee on the ground. Bring your arms up toward the sky, palms facing each other. Look up toward the sky as you lift up and out of your low back, abs engaged. Think about lengthening out of the pose, rather than pressing into it, Condon suggests. RELATED: The Beginner’s Guide to Every Type of Yoga Out There

3. Low Lunge Twist

You’ll generate heat throughout the body on this pose, Condon explains, as you lengthen through your trunk and stretch out your hips. On each exhale, try to twist a little further. How to: Flowing from your low lunge, lift your back left knee off the ground and lift out of the backbend so your shoulders are over your hips, back straight. Get steady on your feet, then twist from your waist to your right side. Place your left hand inside your right foot, and lift your right arm to the sky. Avoid twisting only at your neck and shoulders. If you’re looking for more workouts you can do anywhere, sign up for Daily Burn 365. Your first 30 days are free! Note to reader: The content in this article relates to the core service offered by Daily Burn. In the interest of editorial disclosure and integrity, the reader should know that this site is owned and operated by Daily Burn.  Read More 30-Minute Barre Workout to Tone Up Your Thighs 4 Ways to Start the Dance Party with Louis van Amstel 5 Yin Yoga Poses Every Runner Should Do

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5 Band Exercises for Your Best Butt Ever

[caption id="attachment_62006" align="alignnone" width="620"] Photo: Twenty20[/caption] Resistance bands are a priceless tool to have in your toning arsenal. For starters, they’re inexpensive and easy to take on the road. Even better: “They’re joint-friendly and provide a more functional movement in comparison to free weights,” says Bec Donlan, an Australian native who’s now a certified personal trainer in New York City. You can get these bands in different forms, too. Loop resistance bands — the kind that forms a circle, rather than one long strip — around your thighs or ankles during exercise. This makes them especially effective for pinpointing the muscles that make up your backside, says Donlan. “[They] directly target your glutes, in particular your medial glute — which is a muscle that often refuses to fire for the majority of people,” she explains. “When it doesn’t activate, the muscles around it overcompensate and start doing all the work.” That can lead to imbalances (think oversized quads but a flat booty) and injuries. Whomp, whomp. The bands also add ascending resistance to your weight room routine, meaning the exercises get tougher as you move through the full range of motion. That doesn’t happen with free weights, which give a constant resistance throughout the move. More intensity, more stability — aka efficiency at its best. Convinced to join the band yet? Take on these five band exercises to fire up your glutes, and the rest of your lower body! We promise you’ll love the booty-toning benefits, and the strength upsides, too. RELATED: 50 Butt Exercises to Sculpt Stronger Glutes

5 Band Exercises to Build a Stronger Butt

1. Banded Side Step

This is one of the best band exercises to work your hips, abductors and the connective tissue in your legs, slashing your chance of injury. But it’s also a perfect way to prime your backside to work hard. Donlan recommends adding it to every warm-up to ensure your medial glutes fire up throughout your workout. How to: Stand with feet hip-width apart, band around ankles and holding a dumbbell at chest height in front of you (a). Lower into a squat (b). Staying low, take one step to the right and back, then one step to the left and back for one rep (c). Do 3 sets of 20 reps.

2. Deep Squat

Adding a band takes your typical squat to the next level. “Your glutes have to work seriously hard to fight against the band to ensure your knees don't collapse,” says Donlan. Try it as a goblet squat (holding a dumbbell vertically at chest height in front of you) or as a bodyweight banded squat. How to: Stand with feet shoulder-width apart, band around thighs right above knees (a). Push your hips back and lower down to the ground until thighs are parallel to the ground (b). Stand back up to start (c). Do 3 sets of 15 reps. RELATED: How Low Should You Squat? (And How to Improve It)

3. Curtsy Lunge

A favorite among runners, this move “is a great bang-for-your-buck exercise,” says Donlan. “It works all parts of your glutes, hip abductors and core.” She suggests holding a kettlebell in front of your chest or two dumbbells at your sides when you’re ready to up the intensity. How to: Stand with feet hip-width apart, band around thighs (a). Step your left foot behind you and to the right, lowering until your right thigh is parallel to the floor (b). Return to standing (c). Do 10 reps, then repeat on the opposite side.

4. Single-Leg Deadlift

Deadlifts do wonders for your entire posterior chain — back, glutes, hamstrings — which people often ignore in the weight room. The single-leg version also challenges your balance, which strengthens your core muscles as well. How to: Put a band under your right foot and hold it with your right hand (a). Split your stance, right foot in front and left foot behind. Transfer your weight to right leg (b). Keeping your back straight and core engaged, bend your right knee slightly and slowly hinge forward at the hips, lowering until your hand reaches mid-calf (c). Stand back up to start (d). Do 10 to 15 reps, then repeat on opposite side. RELATED: Are You Doing the Deadlift All Wrong?

5. Butt Kick Back

Your glutes will be begging for mercy by the time you finish this burner. It primarily targets your butt, says Donlan, but gets your hamstrings in on the action, too. How to: Start one all fours with a band around your right hand and the bottom of your right foot (a). Extend your right foot behind you, keeping the band straight, and lower for 1 rep (b). Do 10 to 15 reps, then repeat on opposite side. Read More Hate Squats? 7 Glute Exercises for an Instant Butt Lift The 5 Best Stretches for Your Glutes 5 Butt-Sculpting Exercises from Barre Harmony

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20-Minute Bodyweight Workout for Your Busiest Days

[caption id="attachment_61949" align="alignnone" width="620"] Photo: Love Sweat Fitness[/caption] Back to school, back to work — no matter where you’re heading this fall, chances are you’re back on your grind. And, wild guess, that probably means you’re extra strapped for time. But even if you rule out schlepping to the gym, you can still fit in a quick sweat session to strengthen and revitalize you right at home. Take it from Katie Dunlop, certified personal trainer, entrepreneur and founder of Love Sweat Fitness: “Most of us are short on time, so it’s key to find workouts that are fun, fast and effective.” More often than not, that means getting creative by using your own body as your machine. “It doesn’t have to take hours in the gym or fancy equipment to make it happen,” Dunlop says. “No matter what your shape or size, your bodyweight creates incredible resistance that allows you to build serious strength.” So whether you spend your days in class, at the office or at home with kids, we give you permission to steal a few minutes — and these four moves — for yourself. Productivity for the win! RELATED: 3 Fat Blasting HIIT Workouts to Try Now

Back-to-Basics: 20-Minute Bodyweight Workout

“This bodyweight workout will target your whole body in under 20 minutes,” Dunlop says. Perform the following exercises one after the other, then rest for 60 seconds. Repeat the entire circuit for three rounds total. [caption id="attachment_61943" align="alignnone" width="500"] GIFs: Love Sweat Fitness[/caption]

1. Army Crawlers

Targets: Triceps, shoulders, core How to: Start in a high plank position (a). Bend your elbow to lower down to your right forearm, then your left (b). Next, straighten your arm to push back up to your right hand and then your left (c). Repeat for 6 reps, alternating which arm leads. “Focus on keeping your hips stable and square to the ground,” Dunlop says. “This can be done on your knees for beginners or up in a full plank on your toes for a more challenging move.” RELATED: 5 Planks, 10 Minutes: Your Ultimate Ab Workout

2. Single Leg-Bridge Crunch

Targets: Glutes, hamstrings, lower abs How to: On your back, bend your left knee and plant your left foot on the ground (a). Extend your right leg long with your hands by your sides (b). Keep your pelvis slightly tucked as you push through your left heel to lift your hips up off the ground. As you lift your hips, bend your right knee to crunch it toward your belly button (c). Extend the right leg long again, as you lower your hips to hover just above the ground (d). Repeat for 15 reps on each side.

3. Thread the Needle

Targets: Obliques How to: Start in side plank with your left shoulder stacked over your left elbow, core engaged and hips lifted off the ground (a). Lift your right arm straight up and slowly begin to wrap it down and around your waist, keeping your hips high (b). Reach your arm back up, re-stacking your shoulders (c). Repeat for 15 reps, then switch sides. “You can modify the move by bending your left knee 90 degrees, placing your shin on the floor,” Dunlop says. RELATED: The Ab Moves You Aren’t Doing (But Should!)

4. Inner Thigh Leg Lift

Targets: Adductors (inner thighs) How to: Lying on your side, prop yourself up on your left arm, elbow under your shoulder and legs extended slightly in front of you (a). Roll back onto the soft spot of your booty to take pressure of the hip bone (b). Bring your right (top) leg up and over, planting the foot on the ground in front of the left (bottom) knee (c). Keeping your upper body steady and abs engaged, lift your bottom leg up toward the inside of the bent knee. Flex the foot and lift with the heel (d). Slowly lower the leg to hover (e). Repeat for 15 reps, then switch. “Imagine there is a string tied from your ankle to the ceiling pulling it up,” Dunlop says. Loved this 20-minute bodyweight workout? For more no-equipment routines, check out the Love Sweat Fitness 8-week Hot Body Sweat Guide. Read More 50 Ab Exercises to Score a Stronger Core 3 Quick HIIT Workouts for Beginners 30-Minute Barre Workout to Tone Up Your Thighs

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Ladies, Here’s Why You Have to Strengthen Your Pelvic Floor

[caption id="attachment_61882" align="alignnone" width="620"]Photo: Twenty20[/caption] Sure you might have heard about glute bridges and Kegel exercises, but strengthening your pelvic floor is more than just that. Whether you’re a new mom or not, having a strong pelvic floor can help with both bladder and sexual health issues. Here’s what every woman needs to know about her pelvic floor. RELATED: 5 Glute Bridges You Can Do in Front of Your TV

What Is the Pelvic Floor?

The pelvic floor is made up of muscles on the inside of your pelvis that form a basket holding the bladder, urethra, small intestine, rectum, cervix, vagina and uterus in place. It also keeps the pelvis stable. According to Abby Bales, DPT, a physical therapist in New York City, you’ll know your pelvic floor is healthy if you don’t have urinary or fecal leakage, especially when you’re jumping, running or sneezing. Sex also shouldn’t be painful, and you shouldn’t experience hip, groin or pelvic pain. RELATED: Quick Lower Ab Exercises for a Stronger Core

Pelvic Floor Disorders 101

Almost one in three U.S. women suffer from a pelvic floor disorder (when the pelvic floor muscles are weak or injured). Because pregnancy and birth put pressure on your pelvic, that rate that jumps among women who’ve just had a baby. “At postpartum, up to 65 percent of women have incontinence, but that’s only those who are reporting their symptoms to their doctors,” says Bales. “It’s probably closer to 75 percent, because most gynecologists aren’t screening for it,” she notes. Common pelvic floor disorders include:

• Bladder control problems: Also known as incontinence, the leaking of urine and the strong, sudden urge to pee happens when the bladder drops because the pelvic floor can’t support it.
• Bowel control problems: Leaking of stool from the rectum happens when the rectum is out of place or the anal sphincter, which closes off the anus, is damaged.
• Pelvic floor prolapse: When the pelvic floor muscles and fascia can no longer support the uterus, bladder and bowel, these organs can drop downwards into the vagina or anus. Symptoms include a feeling of puffiness, heaviness or achiness in the vagina or anus. You could also feel like something is dropping through the vagina or anus. “Pelvic organ prolapse can happen to anyone regardless of whether they’ve had kids, although it’s associated with post-childbirth in women,” says Bales.

RELATED: 7 Easy Pilates Moves for a Quick Core Workout

Can You Over-Exercise Your Pelvic Floor?

Although pregnancy and birth are the most common causes for a pelvic floor disorder, issues can occur even if you’ve never had a child. Being overweight, having chronic constipation or having a chronic cough also put pressure on the pelvic floor. As women age, their estrogen production lowers, which makes it harder to maintain muscle everywhere (including down there), says Bales. Bales also says that certain exercises can increase your risk of pelvic floor issues. Crossfitters and other high-intensity athletes may experience incontinence due to improper form. Women who lift heavy weights may experience leakage because the weights bear down on the vagina or anus. But Bales says you can learn how to coordinate your breath with pulling in your pelvic floor as you lift. It’s also possible to have an overly tight pelvic floor due to over-exercising it with workouts like Pilates. Symptoms include difficulty urinating, painful intercourse, pain around vaginal area, bladder urgency or frequency and constipation, says Stacey Futterman, M.P.T., a pelvic floor physical therapist in New York City. If you notice any of the above, a specialist can help you diagnose and treat the issue. RELATED: Hate Squats? 7 Glute Exercises for an Instant Butt Lift

Treating Pelvic Floor Disorders

The good news is that you can easily treat pelvic floor issues. “Your pelvic floor is just like any other muscle: You can train it to make sure it’s responding as it should,” Bales says. That’s true even if you have a post-birth tear that your doctor can’t repair surgically. “Techniques can compensate for muscles that are damaged during birth,” she adds. If your symptoms are moderate and you’re wearing pads, see a professional pelvic floor physical therapist. They can out rule any other issues you may have and can show you how to engage your muscles properly. (Your ob-gyn isn’t trained to treat pelvic floor disorders.) “Sometimes it’s not just your pelvic floor but other muscles, like weak glutes or transverse abs, or tighter mobility in your joints. You might also be too tight, in which case exercises won’t help,” says Futterman.

How to Do Kegel Exercises

You’ve probably heard of Kegel exercises — which engage your pelvic floor to improve your muscle tone and sexual health. You can test the strength of your pelvic floor and know what a Kegel should feel like by trying to stop the flow of urine when you go to bathroom. Here’s the right way to do a Kegel: As you exhale, draw your vaginal muscles up and together, squeezing and pulling your belly button inward and upward. Visualize closing the vaginal opening, bringing your tailbone toward you pubic bone and stopping gas, suggests Futterman. You should be able to isolate your pelvic floor and feel the contraction. If you can’t, it likely means your muscles are either too tight or too weak, she says. RELATED: 7 Reasons You’re Stretching All Wrong (and How to Fix It)

Exercises to Support Your Pelvic Floor

Keep in mind, Futterman doesn’t recommend relying solely on Kegels as your exercise Rx. It’s a myth that you have to do 100 Kegels a day to keep your pelvic floor healthy, Futterman says. Because the pelvic floor is supported by your glutes, abs, hip flexors and diaphragm, it’s essential to strengthen those surrounding muscles. “A lot of women have weak glute muscles, so activating those muscles and incorporating them into your exercise routine is important,” says Futterman. Bales recommends adding Kegels to your exercise routine two to three times a week, whether that includes Pilates, barre, weight training or running. Futterman says one high-quality set of 10 pelvic floor exercises per day — such as the Pilates clam and squats — along with good posture and technique is a great base. Also, think about activating your pelvic floor only 50 percent during exercise to avoid overworking your muscles, Futterman suggests. If you focus on Kegeling for your first few reps, you’ll usually find that your pelvic floor will remain engaged throughout your workout. If you have an injured pelvic floor, Bales recommends doing 60 reps of pelvic floor exercises four to five times a week.  RELATED: Hate Crunches? 6 Better Core Exercises for Beginners “Mix up your workouts to keep your body in balance. Have fun and be mindful. If something doesn’t feel right, it most likely isn’t,” says Futterman.

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HIIT Cardio and Upper Body Workout - Intense Total Body Workout

Full info for this HIIT Cardio and upper body workout @ https://goo.gl/C7Yv8c 4 Week Home Program @ https://goo.gl/2NXnTy Search all home workout programs @ https://goo.gl/lx7PBo 4 Week Meal Plan now available @ https://goo.gl/qyjnZl 4 Week Bodyweight-Only Home Workout Program @ https://goo.gl/5dURvz We use PowerBlock's adjustable dumbbells: http://bit.ly/yDWK7V Keep up with us on facebook @ http://on.fb.me/1nLlLwY Instagram @ http://bit.ly/LeZwmC Google+ @ http://bit.ly/1clGvI3 twitter @ http://bit.ly/1BnC8cm Pinterest @ http://bit.ly/1xvTt3s Fitness Blender's workout programs make it possible to keep our workout videos & website free. Search over 500 free full length workout videos by length, difficulty, training type, muscles targeted, goal, calorie burn, equipment & more @ http://bit.ly/1H9N3bJ If you don't want to spend a single penny, try our free 5 Day Challenge @ http://bit.ly/1PdDv1n Note: All information provided by Fitness Blender is of a general nature and is furnished only for educational/entertainment purposes only. No information is to be taken as medical or other health advice pertaining to any individual specific health or medical condition. You agree that use of this information is at your own risk and hold Fitness Blender harmless from any and all losses, liabilities, injuries or damages resulting from any and all claims.

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Can HIIT Give You the Same High as Running?

[caption id="attachment_61838" align="alignnone" width="620"]Photo: Twenty20[/caption] There are many reasons you exercise, but none is more enticing than the buzzy bliss that comes from a satisfying sweat session. After all, mood-boosting endorphins — aka your body’s built-in pain killers — are one of the main sells of long runs. But is the so-called runner’s high exclusive just to running? While most forms of exercise will release endorphins, the path to happy will differ. According to recent research published in Neuropsychopharmacology, the flow of these feel-good molecules depends on exercise intensity and plays a unique role in how we perceive our workouts. RELATED: Endorphins and the Truth About Why Exercise Makes You Happy

A HIIT of Endorphins

Researchers at the University of Turku in Finland studied the effects of different types of exercise on endorphin release and mood. As your body’s natural opioid, endorphins are neurotransmitters that activate your brain’s reward system and minimize pain. Participants of the study underwent three position emission tomography (PET) scans to illustrate brain functioning before and after exercise. They did one at rest, one after an hour of moderate-intensity exercise and another one after a high-intensity interval training (HIIT) session. What they found was that HIIT significantly increased the flow of endorphins in the brain, particularly to the areas that control pain and emotions. But interestingly, moderate-intensity aerobic session didn’t. Tina Saanijoki, one of the researchers of the study, says, this is one of the first studies of its kind. “No studies have compared opioid release after moderate and high-intensity exercise at the brain level." She says, “The finding that HIIT led to opioid release didn’t surprise us, but we were somewhat surprised that in the group level, we didn’t observe opioid release after one-hour of aerobic exercise.” RELATED: HIIT It Hard with These 25 Workouts and Tips

Runner's High: Is It All in Your Head?

Surprisingly, researchers discovered that the moderate-intensity aerobic work left participants feeling euphoric, even though there wasn’t a flood of the neurochemicals in the brain. Which begs the question: Is runner’s high all in our heads? Saanijoki says, “Runner’s high is a subjective experience, and we don’t have a scientific determination, criteria or a measure for it.” So if you don’t get that glowing feeling post-10K, you’re not alone. “The description of runner’s high varies considerably between people who have experienced it, and even then, they don’t get there every time,” she explains. Meanwhile, while the HIIT participants showed a measurable endorphin rush, they experienced a rush of negative feelings, too. Participants reported exhaustion, irritation and lack of energy. Instead of the typical post-workout glow, the intense bout of exercise caused the exact opposite effect. RELATED: 7 HIIT Mistakes You’re Probably Making

Understanding the Endorphin Rush

The findings suggest that endorphins can have a dual effect on your body and mind, depending on the intensity of your workout. “[Endorphins] appear to be involved in positive emotions at moderate intensities and in modulating negative emotions and perhaps pain at very high intensities,” Saanijoki says. “The opioid release after HIIT likely is the body’s protection response to this physically and emotionally stressful situation.” Which makes sense. Who hasn’t felt like keeling over after a killer AMRAP workout? RELATED: 3 Fat-Blasting HIIT Workouts to Try Now Since feeling like death post-workout isn’t everyone’s cup of tea, hit up a HIIT session with caution, especially if you’re just starting to exercise or struggling to keep up your gym habit. In that case, a moderate-intensity aerobic session may be a better fit. You may be more motivated to come back for the feel-good vibes that accompany those workouts. Read More 5 HIIT Exercises to Boost Your VO2 Max Air Bike: The HIIT Workout That’ll Leave You Breathless 20-Minute HIIT Treadmill Workout to Get Fit, Fast

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The Beginner’s Guide to Every Type of Yoga Out There

[caption id="attachment_42250" align="alignnone" width="620"] Photo: Pond5[/caption] You’ve decided to finally start doing yoga — but after Googling classes in your area, your head is spinning. Should you try Ashtanga or Iyengar? And what’s the difference between hot yoga and Vinyasa? The array of options can be enough to scare newbies off the mat for good. But here’s why you shouldn’t be scared: Like cross training, incorporating a variety of types of yoga into your regular practice can help keep you balanced, says Nikki Vilella, senior teacher at Kula Yoga Project and co-owner of Kula Williamsburg. “Try a few different studios, teachers and styles. Then, stick with the one that resonates with you for a good amount of time and be dedicated to the practice,” says Vilella. “The first day you don’t like a class shouldn’t be a reason to bolt and try something new.” RELATED: The 11 Best Yoga Apps to Get Fit on the Cheap Yoga isn’t necessarily a ‘one-size-fits-all’ practice, either. Different types of yoga might be best for different people. “A 20-year-old and a 70-year-old probably don’t need the same things,” Vilella says. “Someone who is hyper-mobile and flexible doesn’t need the same thing as someone who’s muscular and stiff.” So with all the choices out there, where do you start? Don’t lose your ujjayi breath (that’s yogi speak for calming inhales and exhales). We’ve got your definitive list of classes that specialize in yoga for beginners — plus tips for identifying the style you might like best.

Yoga for Beginners: The 9 Types You Need to Know 

[caption id="attachment_42252" align="alignnone" width="620"] Photo: Pond5[/caption]

1. Hatha Yoga

It’s all about the basics in these slower moving classes that require you to hold each pose for a few breaths. In many studios, hatha classes are considered a gentler form of yoga. However, the Sanskrit term “hatha” actually refers to any yoga that teaches physical postures. “It’s a practice of the body, a physical practice that balances these two energies. So, in reality, it is all hatha yoga,” Vilella says. Best for: Beginners. Because of its slower pace, hatha is a great class if you’re just starting your yoga practice. RELATED: Hatha Yoga: The Best Workout for Your Brain? [caption id="attachment_54656" align="alignnone" width="620"]Photo: Asi Zeevi / The Woom Center Immersive Yoga [/caption]

2. Vinyasa Yoga

Get your flow on in this dynamic practice that links movement and breath together in a dance-like way. In most classes, you won’t linger long in each pose and the pace can be quick, so be prepared for your heart rate to rise. Teachers will often pump music, matching the beats to the sequences of the poses. Best for: HIIT lovers. Intense exercisers might enjoy Vinyasa because of its faster pace. Runners and endurance athletes are also drawn to Vinyasa class because of the continuous movement. [caption id="attachment_57926" align="alignnone" width="620"] Photo courtesy of Emily Adams / Bend & Bloom Yoga[/caption]

3. Iyengar Yoga

Here you’ll get nit-picky about precision and detail, as well as your body’s alignment in each pose. Props, from yoga blocks and blankets to straps or a ropes wall, will become your new best friend, helping you to work within a range of motion that is safe and effective. Unlike in Vinyasa, each posture is held for a period of time. If you’re new to Iyengar, even if you’ve practiced other types of yoga, it’s good to start with a level one class to familiarize yourself with the technique. Best for: Detail-oriented yogis. If you like to geek out about anatomy, movement and form, you’ll love Iyengar — teachers share a wealth of information during class. Iyengar can also be practiced at any age and is great for those with injuries (though you should consult with a doctor first), Vilella notes. RELATED: 5 Surprising Health Benefits of Yoga [caption id="attachment_42253" align="alignnone" width="620"] Photo: Pond5[/caption]

4. Ashtanga Yoga

If you’re looking for a challenging yet orderly approach to yoga, try Ashtanga. Consisting of six series of specifically sequenced yoga poses, you’ll flow and breathe through each pose to build internal heat. The catch is that you’ll perform the same poses in the exact same order in each class. Some studios will have a teacher calling out the poses, while Mysore style classes (a subset of Ashtanga) require you to perform the series on your own. (But don’t worry — there will always be a teacher in the room to offer assistance if you need it.) Best for: Type-A folks. If you’re a perfectionist, you’ll like Ashtanga’s routine and strict guidelines. START YOUR FREE TRIAL: Try Daily Burn's Yoga Made Simple [caption id="attachment_37363" align="alignnone" width="620"] Photo: Pond5[/caption]

5. Bikram Yoga

"All Bikram studios practice the same 90-minute sequence so you’ll know exactly what to do."

Prepare to sweat: Bikram consists of a specific series of 26 poses and two breathing exercises practiced in a room heated to approximately 105 degrees and 40 percent humidity. All Bikram studios practice the same 90-minute sequence so you’ll know exactly what to do once you unroll your mat. Remember, the vigorous practice combined with the heat can make the class feel strenuous. If you’re new to Bikram, take it easy: Rest when you need to and be sure to hydrate beforehand. Best for: People who gravitate toward a set routine. Those who are newer to yoga might like Bikram because of its predictable sequence. RELATED: How to Get the Benefits of Hot Yoga — Without Passing Out [caption id="attachment_52505" align="alignnone" width="620"] Photo: Pond5[/caption]

6. Hot Yoga

Hot yoga is similar to Bikram in that it’s practiced in a heated room. But teachers aren’t constrained by the 26-pose Bikram sequence. While the heat will make you feel like you can move deeper into some poses compared to a non-heated class, it can be easy to overstretch, so don’t push beyond your capacity. Best for: Hardcore sweat lovers. If you love a tough workout that will leave you drenched, sign up for a beginner-friendly heated class. [caption id="attachment_42256" align="alignnone" width="620"] Photo: Pond5[/caption]

7. Kundalini Yoga

Celebrity devotees including actor Russell Brand and author Gabrielle Bernstein have given Kundalini a cult-like following. Yet, this physically and mentally challenging practice looks very different from your typical yoga class. You’ll perform kriyas — repetitive physical exercises coupled with intense breath work — while also chanting, singing and meditating. The goal? To break through your internal barriers, releasing the untapped energy residing within you and bringing you a higher level of self-awareness. Best for: People looking for a spiritual practice. Those who are seeking something more than a workout may enjoy Kundalini due to its emphasis on the internal aspects of yoga, including breath work, meditation and spiritual energy. RELATED: 7 Ways to Carve Out Time to Meditate [caption id="attachment_61598" align="alignnone" width="620"] Photo: Twenty20[/caption]

8. Yin Yoga

If you want to calm and balance your body and mind, this is where you’ll find your zen. The opposite of a faster moving practice like Ashtanga, Yin yoga poses are held for several minutes at a time. This meditative practice is designed to target your deeper connective tissues and fascia, restoring length and elasticity. You’ll use props so your body can release into the posture instead of actively flexing or engaging the muscles. Like meditation, it may make you feel antsy at first, but stick with it for a few classes and its restorative powers might have you hooked. Best for: People who need to stretch and unwind. Keep in mind, Yin yoga is not recommended for people who are super flexible (you might overdo it in some poses) or anyone who has a connective tissue disorder, Vilella says. RELATED: 5 Yin Yoga Poses Every Runner Should Do   [caption id="attachment_61818" align="alignnone" width="620"] Photo: Courtesy of Alexis Novak[/caption]

9. Restorative Yoga

While it may feel like you’re not doing much in a restorative yoga class…that’s the point. The mellow, slow-moving practice with longer holds gives your body a chance tap into your parasympathetic nervous system, allowing you to experience deeper relaxation. You’ll also use a variety of props including blankets, bolsters and yoga blocks to fully support your body in each pose. Best for: Everyone. In particular, Vilella says it’s a good yoga practice for anyone who has a hard time slowing down, who has experienced insomnia or who struggles with anxiety. It’s also great for athletes on recovery days. Ready to try yoga? Head to http://ift.tt/2x7DsUb for a free 30-day trial.  Originally published August 2015. Updated September 2017.  Read More 50 Resources to Step Up Your Yoga Game 8 Yoga Poses to Help Ease Lower Back Pain Are You Doing These Yoga Poses All Wrong?

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Trainers Tackle the 8 Most Common Workout Questions

[caption id="attachment_61723" align="alignnone" width="620"] Photo: Twenty20[/caption] Anyone who has ever picked up a dumbbell, hit play on a workout video, or laced up a pair of running shoes has faced-off with one sweat-inducing question: “Now what?” From figuring out the best training technique to nailing down a weeks-long program, people tend to question the new workout they’re about to jump, dive or sprint right into. In fact, a lot of exercisers ask the exact same things. So we polled eight top fitness experts on the most common questions they hear from their clients. Their answers are your key to better workouts — and lasting progress. RELATED: What No One Tells You Before Entering the Weight Room

8 Common Workout Questions, Answered by Top Trainers

1. “How much weight should I use when strength training?”

Think about your rate of perceived exertion — 1 being “chilling on the weight bench” and 10 being “I seriously can’t do one more rep” — to help determine the right weight. Overall, you should be between a 7 and 9 when strength training, with your last set feeling substantially harder than your first. If a given exercise starts to feel easier than that, it’s time to increase weights until you’re back in that range. Tracking each workout and writing down the amount of weight you use is critical to getting stronger. —Tony Gentilcore, CSCS, owner of CORE training studio in Boston

2. “Why are you having me lift weights for fat loss?”

Fat loss requires more than trying to burn as many calories as possible during a workout. In actuality, the body, being the incredible machine that it is, adapts to steady-state activities and begins burning fewer calories during these (typically cardio-heavy) sessions. What’s more, it also becomes more efficient at storing fat. So, if your goal is to effectively change your body composition, you need to incorporate resistance training into your fitness program. Research consistently shows that resistance training is more effective for fat loss compared to steady-state cardiovascular activities. —Tim Hennigan, CPT, online coach with the Trainerize personal training app  RELATED: Ladies, Here’s Why You Should Lift Heavy Weights

3. "Are squats and lunges bad for my knees?"

No, squats and lunges are definitely not bad for your knees. In fact, they are highly beneficial to your entire body, and every joint, provided you are demonstrating excellent technique at all times. In my experience, I have found that the reason people have knee aches and pains is not because they are squatting, but because they are not squatting. A healthy body that is appropriately strengthened from top to bottom will be able to perform and demonstrate a proper squat, deadlift or lunge in any variation. —Holly Perkins, CSCS, founder of Women’s Strength Nation

4. “How many calories will this burn?”

The amount of calories burned during a given workout or single exercise varies greatly. There's no one simple answer or number to give out. It depends on weight used, intensity, speed, fitness level, muscle mass versus fat mass, caffeine consumption, age, current fitness level...and the list goes on. Focus less on calories burned and more on how hard you’re working. If you cut calories and work out hard, you're going to see changes. - Mike Donavanik, CSCS, CPT, a California-based trainer  RELATED: Are You Switching Up Your Workouts Too Much?

5. “How do I improve my posture?”

Incorporating squats and resistance-band rows into your workout routine will help correct postural imbalances caused by sitting, typing and playing on your phone. Strengthening the glutes with squats is so important because weak glutes allow the pelvis to tilt, which leads to bad posture. Meanwhile, resistance-band rows will help strengthen the muscles that retract your shoulders and counteract slouching. —Taylor Gainor, CSCS, co-founder of LIT Method in Los Angeles

6. “How can I stick with exercise for good?”

The key to long-term success is not to be a lion always fueled by willpower. It’s to be more like Mickey Mouse. Translation: Be fueled by enthusiasm with an occasional turbo boost of willpower. Your mindset on fitness and nutrition can make or break your long-term success. Having an internal dialogue of “I get to” versus “I have to” is one of the key differentiators between people who succeed and fail long-term. It becomes an opportunity when you are fueled by enthusiasm, versus an obligation when you are fueled solely by willpower. You start to live as a fit happy leader with passion and purpose as you raise the bar and defy the odds. —Kyle Brown, CSCS, celebrity trainer  RELATED: 9 Ways to Find Workout Motivation (Every Damn Day)

7. “What should I do to strengthen my abs?”

When I answer with "every exercise," my clients look at me like I have 10 heads. Here's what you need to know: The core is the musculature that provides support to the rest of our body. You can think of it the same way you think of a trunk supporting the branches on the tree. In order to be sturdy, strong and resilient, you need the trunk to be solid. So whether you're performing lunges, squats, deadlifts, pull-ups or push-ups, you're still engaging your core in order to efficiently move your body and stay balanced. Better yet, the core supports compound movements, which require more than one muscle group (i.e. squats or deadlifts), which means you can go pretty freaking heavy. And the more you progress the intensity of these bigger exercises, the better off your core will be. You may be surprised you'll get defined abs without any formal "ab work" or crunches. So challenge yourself with total-body movements. —Erica Suter, CSCS, Baltimore-based strength and conditioning coach

8. “How much time should I rest between sets when strength training?"

Most clients want to increase lean body mass and burn fat. Therefore, I tell them that 30 to 90 seconds allows the body to replenish energy stores so they don’t compromise their workout intensity or form, and can therefore trigger the most lean muscle growth. For absolute strength purposes when performing large, barbell exercises, it’s best to rest for two to five minutes. Absolute strength is not a goal for many of my clients, but I do train some clients to increase their one or three-rep maximum barbell deadlift and bench press. When training for muscular endurance — which is more common in endurance athletes — rest periods during weightlifting typically sits around 15 to 30 seconds. —Mark Barroso, CPT, New Jersey-based trainer Read More 6 Strength Exercises to Go from Basics to Advanced 7 HIIT Mistakes You’re Probably Making 10 Upper-Body Exercises to Master the Perfect Pull-Up

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10 Minute Butt and Thigh Workout - No Equipment Lower Body Workout

Full info for this at home butt and thigh workout @ https://goo.gl/DYmHfy 4 Week Butt & Thigh Program @ https://goo.gl/JFKD99 Search all home workout programs @ https://goo.gl/lx7PBo 4 Week Meal Plan now available @ https://goo.gl/qyjnZl 4 Week Bodyweight-Only Home Workout Program @ https://goo.gl/5dURvz We use PowerBlock's adjustable dumbbells: http://bit.ly/yDWK7V Keep up with us on facebook @ http://on.fb.me/1nLlLwY Instagram @ http://bit.ly/LeZwmC Google+ @ http://bit.ly/1clGvI3 twitter @ http://bit.ly/1BnC8cm Pinterest @ http://bit.ly/1xvTt3s Fitness Blender's workout programs make it possible to keep our workout videos & website free. Search over 500 free full length workout videos by length, difficulty, training type, muscles targeted, goal, calorie burn, equipment & more @ http://bit.ly/1H9N3bJ If you don't want to spend a single penny, try our free 5 Day Challenge @ http://bit.ly/1PdDv1n Note: All information provided by Fitness Blender is of a general nature and is furnished only for educational/entertainment purposes only. No information is to be taken as medical or other health advice pertaining to any individual specific health or medical condition. You agree that use of this information is at your own risk and hold Fitness Blender harmless from any and all losses, liabilities, injuries or damages resulting from any and all claims.

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5 Yin Yoga Poses Every Runner Should Do

[caption id="attachment_61598" align="alignnone" width="620"] Photo: Twenty20[/caption]

Life is full of opposing pairs: sweet and savory, fast and slow, hard and soft. One half of the pair can’t — and shouldn’t — exist without the other. This concept is known as yin and yang, or, the idea that two opposing forces actually create a balance.

If you’re a runner, your weekly mileage falls into the ‘yang’ category, says Eric Jeffers, Life Power Yoga master trainer at Life Time Green Valley in Henderson, NV. Running, like all forms of exercise, is stressful for your body. While it builds up strength, speed and endurance, it can also leave you feeling sore and depleted if you don’t balance it out with adequate recovery — aka ‘yin.’ So instead of doing a few half-hearted stretches post-run, try something that can really help you strike a balance between stress and relaxation.

The answer: yin yoga.

RELATED: The Strength Training Workout Every Runner Needs

Hit Your Stride: Yin Yoga for Runners

Unlike more dynamic, fast-paced yoga styles like vinyasa and ashtanga, yin yoga feels more like a meditation session than a workout. Instead of flowing from one pose to the next with little to no pause in between, yin yogis hold poses (called asanas) that require very little exertion for longer periods of time, usually between three and five minutes. “This technique targets tendons, ligaments and fascia of the lower body,” says Jeffers. “It helps relieve tension and soreness, maintains range of motion and improves circulation.”

As a bonus, students perform almost all of the poses seated or lying down — the perfect antidote to miles spent in an upright position. Consider it the perfect complement to any running routine.

RELATED: 50 Running Resources for Speed, Strength and Nutrition

5 Yin Yoga Poses to Do Post-Run

To relieve tension and keep soreness at bay, Jeffers recommends incorporating these five simple yin yoga poses into your post-run regimen.

As you get started with each pose, don’t look for too much intensity. Instead, “allow time to do the work,” Jeffers says. Yin yoga is about gently falling into the stretch, “not making it happen fast.” Avoid bouncing or pulling, and if you feel a sharp pain, back off a little.

[caption id="attachment_61599" align="alignnone" width="620"] Photo courtesy of Andy Lott[/caption]

1. Half Butterfly

How to: Extend one leg forward and drawing the other in toward your body. Allow the bent leg to naturally fall open at the hip. Fold slowly over your extended leg, allowing your head to hang and your neck and upper back to relax. If this becomes too intense, gently hold your head upright. Hold for 3 to 4 minutes, and then repeat on the other side.

[caption id="attachment_61600" align="alignnone" width="620"] Photo courtesy of Andy Lott[/caption]

2. Dragon

How to: Step one foot near the front of your mat and bend your knee to extend your other leg back behind you. Place your back knee down on the mat. Place both hands inside your front foot. As your body begins to soften into the pose, you may eventually come down onto your forearms (as shown). Hold for 2 ½ to 3 minutes, and then repeat on the other side.

RELATED: 3 Running Drills from Olympic Sprinter Tori Bowie

[caption id="attachment_61601" align="alignnone" width="620"] Photo courtesy of Andy Lott[/caption]

3. Half Saddle

How to: Sitting with both legs in front of you, swing one leg back and gently place your shin and the top of your foot on the floor next to your hip. Begin to lean back onto your hands or elbows. Your knees can remain together or slightly separate if needed. If your body allows, you may carefully lay all the way down onto your back. Hold for 2 ½ to 3 minutes, and then repeat on the other side.

[caption id="attachment_61602" align="alignnone" width="620"] Photo courtesy of Andy Lott[/caption]

4. Reclined Hand-to-Big Toe Pose Variations

How to: Lying on your back with knees bent and feet on the floor, use a towel or yoga strap to gently draw one leg towards you as you straighten your knee. The leg that remains on the floor may remain bent, but if you can, you may fully straighten both knees (as shown). Hold for 2 ½ to 3 minutes, and then repeat on the other side.

RELATED: 50 Resources to Step Up Your Yoga Game

[caption id="attachment_61603" align="alignnone" width="620"] Photo courtesy of Andy Lott[/caption]

5. Supine Spinal Twist

How to: Lying on your back with both legs extended, draw one knee into your chest. Allow that leg to gently fall across your body to the opposite side. Extend your arm out in the opposite direction the leg is falling with your palm up. Do your best to keep your shoulder on the ground. Hold for 3 to 4 minutes, and then repeat on the other side.

Read More
How 10 Runners Beat Their Marathon Personal Best
7 Expert Tips for Pacing Yourself on the Run
5 Restorative Yoga Poses To Ease Your Muscles (And Mind)

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5 Speed Drills to Train Like a U.S. Open Tennis Pro

[caption id="attachment_61639" align="alignnone" width="620"]Photo: Twenty20[/caption]

Skill, technique and a killer instinct are just a few prerequisites for the top-ranked U.S. Open stars. But aside from delivering 100-mph serves and set-clinching backhands, tennis aces must also display remarkable speed and agility.

Tennis actually involves a ton of running — all-out sprints included. In fact, in the 2015 U.S. Open men’s semifinal, top-seeded Novak Djokovic ran seven miles in a single match. And, we’re not talking steady steppin’ here. Tennis players must sprint laterally from all sides, behind or in front of the baseline, and to and from the net. Think of it like a chess game but with crazy acceleration.

RELATED: The Beginner’s Guide to Playing Tennis (Or Faking It Well)

So what's the secret to their quick and flawless footwork? Speed drills.

Even if the U.S. Open isn’t the goal, you still can get faster and more athletic by stealing a few foot patterns from the pros. And where better to learn them than Flushing Meadows, New York — the official site of the U.S. Open. Watch carefully, then jump in, as Reebok athlete Luis Badillo Jr. serves up a few of his favorite speed drills for any athlete.

"These speed drills are very helpful for a variety of sports. Sports are played at a very high intensity, especially when it comes down to speed, agility, footwork, quickness, explosiveness, reflex and reaction. These are all characteristics that an athlete must possess," says Badillo, who has coached numerous NBA and NFL players.

RELATED: 5 Sports-Inspired Drills That Totally Count as Cardio

5 Speed Drills U.S. Open Pros Do to Get Faster

Using an agility ladder, cones and hurdles, do three reps (back and forth counts as one rep) for each drill. Repeat for three rounds. "The best place to start speed drills for beginners is on turf. Once you've mastered speed on turf, challenge your speed further by taking the drills to sand, water, mud or uphill," Badillo recommends.

[caption id="attachment_61617" align="alignnone" width="620"]GIFs: Courtesy of Reebok[/caption]

1. Get off the line quickly.

Set up an agility ladder and run through it with high knees, pulling your knees towards your chest. “Exaggerated movements like high knees help you practice technique so you’re ready for the real situation when it comes,” says Badillo. The ladder trains you to stay light on your toes while moving fast, which is crucial to developing speed, Badillo says. This is a great drill to help build endurance and strengthen your hip flexors. It also stretches your glutes so you get longer strides.

2. Snag strays on the fly.

Place two cones in front of you about eight feet apart. Run through them while staying low enough to tap the top of the cones as you pass them. A common mistake is running upright and then bending down. It wastes time and energy, Badillo says. Like the first drill, this exercise will help strengthen your quads and glutes, packing more power in your squats.

3. Sprint cross-court.

Set up hurdles a few feet apart across the length of the court, and sprint over them as fast as you can. “The hurdle is for explosiveness, or how fast you can get your feet off the ground,” Badillo says. This particular drill will help you achieve maximum speed over a short distance, Badillo says. Avoid knocking over the hurdles. This will train you to run with control at an accelerated pace, and force you to use your arms for more momentum.

RELATED: 3 Running Drills from Olympic Sprinter Tori Bowie

4. Stop on a dime.

Set up two cones about four feet apart. Run two loops around them and then continue to run across the length of the court. “Lean forward and keep your center of gravity low so you can take sharp turns without falling down,” Badillo says. The more forward leaning you are, the more momentum you’ll have to propel you. Think of it as positioning your body to the direction you want it to go.

RELATED: U.S. Open Tennis Tips from the Bryan Brothers

5. Pick up multiple balls.

Set up an agility ladder and alternate placing tennis balls inside and outside of each rung. Run through the ladder with both feet in each box and then both feet out, picking up the balls as you pass them. This drill will give your heels some recovery. Because you’re shortening your strides here, you’ll need to engage your core to run through the boxes and pick up the balls.

Read More
Want to Run Faster? Here's How to Do It
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