Abs and HIIT Cardio Workout - No Equipment Lower Body and Core Challenge

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6 Surprising Reasons You’re Not Building Muscle

[caption id="attachment_62921" align="alignnone" width="620"]Photo: Twenty20[/caption] If you’re putting effort into going to the gym, you should at least be getting something out of it. But if you’re not seeing the definition in your arms or that coveted peach-shaped booty, you’re probably thinking, what the heck am I doing wrong? Well, you may need to start lifting heavier, increasing your reps, or relying on more compound movements to get out of your workout rut. To help you cut down on your gym time while netting bigger muscle-building results, we asked top trainer, Jess Allen, CSCS, for the mistakes she most commonly sees. Plus, we consulted research to find out how you can tweak your routine to maximize strength and muscle. RELATED: The 5 Best Barbell Exercises to Build Total-Body Strength

6 Reasons You’re Not Building Muscle

1. You’re repeating the same tried-and-true moves.

We love squats and lunges, bicep curls and overhead presses, but it’s time to shake things up. Two reasons doing these movements repeatedly don’t work: One, you need to give muscles time to recover and heal, so they can build, says Allen. “If you repeat the same movements, there’s no recovery time,” she says. Two, your muscles adapt quickly to exercise. “Our bodies essentially figure out how to do less work while doing the same routines,” she explains. Varying your training will keep your body guessing and your muscles building.

2. You’re sticking to the same weights.

If you graduated to a 20-pound medicine ball long ago and are still hoisting the same weight, it’s time to move up. Additional stress on your muscles is essential for repairing and rebuilding, which is what makes them stronger. Follow this advice from Allen: If repetition one and 10 feel similar, increase your load (aka increase the weight you’re lifting). “Lifting heavier loads also allows you to do more work in the same amount of time,” she says. Shorter, more effective workout sessions? Yes, please. (Check out this guide to picking the right weights for you.)

3. You’re sticking to the same reps.

You don’t always have to increase your load. If you want to increase strength, doing more reps can be just as effective, according to 2016 research in the Journal of Applied Physiology. In a study on men who did full-body resistance training, those who performed 20 to 25 reps with lighter weights saw equal strength gains as those who lifted heavier weights and completed eight to 12 reps. As long as you lift until your muscles are fatigued, you can get just as good results. The benefit about structuring your workout as you like it is that you’re more likely to stay consistent with your routine — and that’s what will help you build muscle. RELATED: Progressive Overload: What Is It and How to Do It

4. You’re hyper focused on abs.

Separate ab workouts are OK, but they may not be the best use of your session. If you’re crunched for time, it may be more effective to build core strength with compound movements that work multiple muscles at once, says Allen. For instance, squats, kettlebell swings, renegade rows, deadlifts and thrusters may not seem like classic ab moves, but they all engage the core. “Overhead movements are also a great way to ‘turn your abs on,’” she says, including push presses or overhead walking lunges.

5. You have too many cardio workouts in the books.

If you’re a stickler for worrying about cardio first, strength training second, you may want to flip that thinking. “Evaluate your fitness goals. If you want to reduce body fat and gain lean muscle, it’s best to incorporate weights and ditch long steady-state cardio sessions because the two are working against each other,” she says. To keep up your cardiorespiratory fitness and ensure the top-notch calorie-burn of cardio, two or three days of a high intensity interval training session (HIIT), can get the job done. And if activities, like running longer distances, are meaningful to you, then you may have to readjust your goals, which is totally fine, too. RELATED: Is It Better to Do Cardio or Strength Training First?

6. You’re not varying the intensity.

Speaking of HIIT, if you roll into the weight room and toggle through the same exercises at the same clip, it may help to kick it up a notch. According to a study in Physiological Reports, doing eight weeks of high-intensity, low-rep resistance training boosted strength and lean muscle mass gains better than moderate intensity, higher-rep workouts. In the high-intensity group, participants did four sets of three to five reps at 90 percent of their one-rep max. In between sets, they rested for three minutes. The moderate-intensity group did four sets of 10-12 reps at 70 percent of their one-rep max. On the other hand, they rested for one minute in between sets. Why the better results? The authors say that the multi-joint movements the high-intensity group used (deadlifts and bench presses) improved strength gains, and the higher-intensity movements recruited more muscle fibers. Want more tips from Allen? Check our her Train Like An Athlete program here.  Read More Hypertrophy Training: The 3 Laws of Building Muscle 5 Weight Training Strategies to Maximize Your Gains Got Milk? The 9 Best Protein Sources to Build Muscle

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The 5 Best Barbell Exercises to Build Total-Body Strength

[caption id="attachment_62902" align="alignnone" width="620"]Photo: Twenty20[/caption] Dumbbells and kettlebells are great for building total-body strength, but if you want to test how strong you really are, barbells are the way to go. Barbells allow you to lift heavier with more control since you’re holding the bar with both hands and recruiting several muscles at once. In fact, according to the American Council on Exercise, barbell movements are one of the best ways to target large muscle groups and help strengthen functional movement patterns. That’s why we’re breaking down five of the most essential barbell exercises: the squat, deadlift, bench press, overhead press and lunge. Master these moves, and you’ll not only get a great workout in — you’ll be able to set a three-rep max benchmark to continuously test your strength. Note: Unless you’re a powerlifter, you can limit barbell training to just once a week. And if you can’t lift a barbell (typically 35 or 45 pounds), don’t worry. Keep at those dumbbell rows and kettlebell squats, and you’ll be stepping up to the bar in no time. RELATED: 6 Mistakes You’re Making with a Barbell

Barbell Strength Test: How to Find Your 3RM

These barbell exercises are designed to test your three-rep maximum (3RM), which you can incorporate into your strength training routine. If it’s your first time working out with barbells, use the bar itself without any weights to do this five-set test on how to find your 3RM. Set 1: For the bench press, overhead press and deadlift, do one set with a weight you can lift for 5-10 easy reps. Rest one minute. Set 2: Increase 5-10 pounds total for the bench press and overhead press, and 15-20 pounds total for the squat and deadlift. Do 6-8 reps for each exercise and then rest two minutes. Set 3: Increase 5-10 pounds total for the bench press and overhead press, and 15-20 pounds total for the squat and deadlift. Do 4-6 reps, and then rest for two to four minutes. Set 4: Increase 5-10 pounds total for the bench press and overhead press, and 15-20 pounds total for the squat and deadlift. Aim to do three reps. Set 5: If you’re were able to do 3 reps, rest two to four minutes and then repeat the same exercise. If you completed a second round, you found your 3RM. But if you weren’t able to do 3 reps and only 1-2 reps, then you’ve found your 1RM or 2RM. Go back and adjust the weights so that you can find your three-rep maximum after doing 4-5 sets. RELATED: The 5 Most Important Lifts to Master

5 Barbell Exercises to Build Strength

Your goal: Complete one of these barbell exercises each week using your 3RM. To keep track of your progress, write down how much you can lift each week and gradually increase the weights by five percent once you’re able to do more than three reps. [caption id="attachment_62895" align="alignnone" width="620"]GIFs: Life by Daily Burn[/caption]

1. Barbell Squat

Targets: Glutes, hamstrings and quadriceps How to: Walk up to the barbell on the rack at shoulder height. Hold the barbell with your hands shoulder-width apart, thumbs over the top of it. Then, dip your head under the bar and position it on top of your back (a). Raise your elbows and chest to create a shelf to rest the bar along your shoulders and below the base of your neck (b). Keeping your chest and shoulders tight, remove the bar from the rack and take three steps back. Stand with your feet shoulder-width apart and slightly turned out, so your knees track over your feet (c). Take a deep breath and squat down, pushing your butt back, until your thighs are parallel to the ground (d). With control, stand back up without your knees turning in towards each other (e). Safety first: Only do barbell squats where there is a power rack or squat stand to catch the bar, in case you can’t lift it back up. RELATED: Are You Doing the Deadlift All Wrong?

2. Barbell Deadlift

Targets: Glutes, hamstrings, quadriceps and latissimus dorsi How to: Stand with your feet hip-distance apart and slightly turned out. Keep the bar one to one and a half inches from your shins, so it’s directly over your mid-foot (a). Grip the bar with your hands just outside of your legs with your arms straight. Bend your knees, lowering them until your shins touch the bar (b). Squeeze your chest and take a deep breath in. Keeping your back flat, drag the bar up your shins, slightly shifting your weight towards your heels (c). Continue to pull the barbell up until you’re standing with your shoulders back and chest is raised (d). Lower the bar back down, bending your hips and knees, while maintaining a flat back and keeping the bar close to your shins. Once it’s back on the ground, exhale and then let go of the bar. Safety first: If you’re using just the 45-pound barbell, you may not be able to lower the barbell all the way to the ground since there aren’t weight plates to decrease the distance. Instead, lower the barbell until your back can no longer stay straight. Avoid bending over just to lower the empty bar.

3. Barbell Overhead Press

Targets: Deltoids, triceps and trapezius How to: Grip the barbell with your hands just outside of your shoulders. Place the bar in front of your shoulders with your back straight and firm, feet shoulder-width apart (a). Keeping your core tight, take a deep breath and press the bar straight up overhead until its directly above the back of your neck. The bar, your shoulder joint and your mid-foot should be in a straight line (b). When you’ve reached the top, shrug your shoulders up and lock your elbows completely out (c). Lower the bar back down to the front of your shoulders. Once the bar is touching or just above your shoulders, that’s one rep. (d). Safety first: If a 45-pound barbell is too heavy to start, use a body bar or dumbbells instead. RELATED: How to Find Your One-Rep Max

4. Barbell Bench Press

Targets: Pectoralis major, deltoids and triceps How to: Lie on your back on a bench and grasp the bar with your hands shoulder-width apart, feet flat on the ground. There should be a slight arch in your back, so there’s space between your lower back and the bench (a). Lower the bar to your chest, tucking your elbows in at 45 degrees by your sides (b). Once the bar touches your chest, drive your feet hard into the floor and, without pausing, press the bar back up (c). Safety first: Be sure to do barbell bench presses in a bench press rack with a spotter. Keep your gaze up at the ceiling so the bar doesn’t move out of place. RELATED: Olympic Lifts 101: How to Do the Barbell Snatch

5. Barbell Lunge

Targets: Glutes, hamstrings, quadriceps, hip flexors and calves Although the barbell lunge isn’t part of the strength test, it helps build muscle endurance for the exercises above, especially the deadlift and squat. Beginners can do three sets of five reps, while advanced lifters can do four sets of 10 reps of forward and reverse lunges per leg. How to: Place the barbell just beneath the base of your neck and along your shoulders. Stand with your feet hip-width apart, elbows raised and abs engaged (a). Take a big lunge forward with your right leg and lower until your left knee is one to two inches off the ground (b). Explode up and bring your right leg back to the starting position (c). Repeat the same movement with the left leg. This is one rep. Read More 6 Weightlifting Exercises to Build Serious Strength Strength Training for Beginners: Your Guide to Picking Weights 6 Strength Exercises to Go from Basic to Advanced

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2-Minute Yoga Flow to Stretch and De-Stress

[caption id="attachment_62855" align="alignnone" width="620"]Photo: Ryan Kelly / Daily Burn[/caption] When you’re feeling stressed, your body tenses up as a reflex reaction. Imagine a tug of war between muscle and mind. As your body succumbs to the stress, it creates tightness in your neck and shoulders. And if you’re guilty of sitting all day? Expect a stiff back and shortened hip flexors. But instead of taking a few minutes to relax with a meditation, stretch into zen with this two-minute yoga flow. “Taking short movement breaks improves all body and mind functions,” says Kristin Condon, yoga instructor and producer on Daily Burn 365. Even better: “Get creative! Make shapes and get silly,” Condon says. “It helps to change your perspective and gets your body moving in new ways.” RELATED: 3 Easy Yoga Poses to Help Wake You Up

Stretch Into Zen with This 2-Minute Yoga Flow

Condon’s meditative flow includes three poses that’ll help you bring awareness to tense areas in your body and learn how to use your breath to release them. The result? You’ll feel more relaxed, rejuvenated — and ready to tackle the tasks ahead of you. Condon recommends starting this flow in the crescent lunge (high lunge) to stretch your legs, align your spine and build balance. “This is a wonderful counter pose after long hours of sitting at a desk, where you’re probably hunched over a computer,” Condon says. Take three to five breaths for each pose and remember to keep breathing as you transition. [caption id="attachment_62860" align="alignnone" width="620"]Photo: Ryan Kelly / Daily Burn[/caption]

1. Crescent Lunge

This heart-opening pose will help you lift tightness out of your chest, while stretching your back and legs and testing your balance. How to: Standing with your feet hip-width apart, step your right foot forward, aligning your right knee directly over your heel. Keep your left foot behind with your heel lifted, but your toes firmly on the ground. Stand with your torso upright, and clasp your hands together behind you at your low back. Deepen the stretch by extending your back, bringing your shoulders down and lifting your chest to the sky. Look upwards and take a few breaths. SIGN ME UP: Try Daily Burn's Yoga Made Simple for Free

2. Warrior III

Want to command in the boardroom? This pose gives you the backbone to by working your entire posterior, which has a tendency to weaken when sitting for hours on end. “Be an office warrior while you let go of work-induced stress and anxiety with this pose that grounds, focuses and energizes,” Condon says. How to: From the high lunge position, balance your weight on your right leg and lift your left leg up so it becomes parallel to the ground. Flex your left foot and imagine pressing the wall behind you. Keep your hips square as you bring your torso forward and extend your arms out in front of you. You can bring your hands together and point your index fingers forward or have them in mudra (prayer). Hold this pose for about 30 seconds before releasing back to a crescent lunge and bringing your left foot forward to meet your right foot. RELATED: 5 Yin Yoga Poses Every Runner Should Do

3. Side Bend

The key to getting the most out of this pose is to draw energy up from the ground through your inseam, torso and out of your pointer fingers, Condon says. “Lateral bends help with breathing by stretching the intercostal muscles. Better breath means more oxygen in your blood and in your brain, which relieves stress,” she notes. How to: Place your feet and hands together in mountain pose (tadasana) and interlace your fingers. Point your index fingers up to the sky. While your feet stay firmly on the ground, take a gentle bend to your left side, inhaling and exhaling for five breaths before switching sides. Want more yoga workouts you can do anywhere? Sign up for Daily Burn's Yoga Made Simple to start your free trial! Read More 15 Stretches You Should Do Every Damn Day 50 Resources to Step Up Your Yoga Game 8 Yoga Poses to Help Ease Lower Back Pain

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Sculpt the Back of Your Body with Jason Walsh’s Go-To Moves

[caption id="attachment_62812" align="alignnone" width="620"] Photo: Twenty20[/caption] Forget sexy, we’re bringing strength back — that is, to the back of your body. While you know toughening up your muscles with weight training helps sidestep injury, focusing only on your front (think push-ups, bench presses and bicep curls) won’t cut it. Here’s why: Those moves — favorites among the majority of gym-goers — only work one side of your body. “People like to focus on the things they see right in front of them, the muscles they see in the mirror,” says celebrity trainer Jason Walsh (who just got Emma Stone top shape for Battle of the Sexes) and founder of Rise Nation in Los Angeles. “They might do some rows, but the back side of the body, known as the posterior chain, is an afterthought. Focusing on that, though, is important to have a balanced body that’s functional, working well and pain-free.” RELATED: The 15 Most Underrated Exercises, According to Trainers Doing moves like presses, crunches or even taking a spin class (not to mention sitting hunched over a laptop) pulls your body forward. And in turn, you ignore the entire backside, which then stays weak. “Weak glutes and hamstrings lead to extra strain on the lower back,” says Walsh. They can also lead to poor posture — or knee pain if your glutes aren’t strong enough to stabilize your legs. Walsh’s fix: Mix multi-joint exercises into your gym routine, so you move in a variety of directions and work in a functional way. He often takes clients through intervals on the rower, as well as through hip flexion and extension moves. Steal his other eight favorite exercises for working the entire back of your body. Like we said, you’ll bring that strength right (to your) back. RELATED: 8 Yoga Poses to Help Ease Lower Back Pain

8 Exercises to Strengthen Your Posterior Chain from Jason Walsh

Perform each of the moves below for 30 seconds each, and then repeat for three to five rounds. Aim to get in as many reps as possible in those 30 seconds. Your entire back side is about to get super strong and sculpted. [caption id="attachment_62813" align="alignnone" width="620"] GIFs courtesy of Jason Walsh[/caption]

1. Single-Leg Russian Deadlift

How to: Stand with feet hip-width apart holding a dumbbell in each hand (a). Shift your weight into your right foot and lean forward with a flat back, shoulders relaxed. At the same time, lift your left leg behind you, lowering until your body is parallel to the floor. Arms should extend toward the floor as you keep your shoulders back (don’t round your back) (b). Let your right leg bend slightly as you lower (c). Slowly stand back up and repeat (d). Then switch sides.

2. Isometric Pull-Up Hold

How to: Stand in front of a pull-up bar, hands gripping the bar (a). Jump up so your chin is above the bar, elbows are bent and down by your sides (b). Hold this position for 5 to 10 seconds, then lower down (c). RELATED: 7 Ways Exercise Helps Relieve Back Pain

3. Hip Thrust

How to: Facing away from a bench, lean your shoulder blades against it, feet flat on floor in front of you (a). Engaging your glutes, push your hips up as if you’re doing a bridge. To up the challenge, bring your feet together, and raise one knee in the air (hitting tabletop position) as your lift your hips (b). Lower back down, then repeat.

4. Superman

How to: Lie face down on the floor or a bench with arms and legs extended (a). Engaging your glutes, lift your torso, arms and legs a few inches off floor (b). Hold for 5 to 10 seconds, then lower to start (c). Repeat. RELATED: 50 Butt Exercises to Sculpt Stronger Glutes

5. Sled Drag

How to: Stand facing a weighted sled and holding onto the sides with both hands. Lower into a squat position (a). Keeping chest up and pushing off your heels, walk backwards, pulling the sled with you (b). Repeat.

6. Spiderman Crawl

How to: Start in a high plank position (a). Step your right leg up to the outside of your right hand, knee above your elbow. At the same time, step your left hand forward and lower down into a tricep push-up (b). Push yourself back up, and as you reach the top, step your right foot back, left foot up to the outside of your left hand. Right hand takes a step forward (c). Repeat the push up and continue alternating as you move forward. Read More The 5-Minute, No-Equipment Back Workout Are You Doing the Deadlift All Wrong? The 7 Best Strength Exercises You’re Not Doing

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How Ultramarathoner Diane Van Deren Goes the Distance

[caption id="attachment_62650" align="alignnone" width="620"]Photo: Courtesy of Diane Van Deren[/caption] When I first met ultramarathoner and North Face athlete, Diane Van Deren, at the REI Outessa Summit in Waterville, New Hampshire, I was immediately magnetized by her positive vibes. She had been up since 4:30 in the morning running along the red- and orange-studded trails at more than a thousand feet of elevation. Yet, she was cheery, bursting with energy and enthusiastic as all hell. “How lucky am I to have this as my office?,” Van Deren said staring back at the mountain ranges behind us. At 57 years old, Van Deren looks like the superwoman you’d pictured her to be: sun-bronzed skin, short, dirty blonde hair and strong, sculpted arms and legs. Van Deren has been ultraracing for more than 16 years, treading around the globe 300 to 1,000 miles at a time. “I’m so grateful for being able to do this sport for so long and at the level that I’m able to,” she says. On average, Van Deren clocks in 70 to 90 miles a week in Colorado, where she lives with her husband, Scott. But before she hit the peak of her ultrarunning career, Van Deren faced an uphill battle with her health. RELATED: Inside the Mind of an Ultrarunner: Meet Dylan Bowman

Running Away from Epilepsy

Ultraracing was never in the cards for Van Deren, who was once a professional tennis player, but it was the draw that helped her get through the hand she was given. In fact, Van Deren didn’t take up running until she received an epilepsy diagnosis at 28 years old. Whenever she experienced an aura — which is a feeling you get before a seizure — she would lace up her shoes and hit the trails. Running, she says, was the only way she could avoid a seizure. In 1997, at age 37, Van Deren underwent a lobectomy to remove a part of her brain that would eventually cure her of the disease. “[The surgery] was the most painful experience I’ve had in my life. I couldn’t bend down to tie my shoes,” Van Deren recounts. Today, Van Deren uses those tough periods in her life to help her get through races. “I always think, ‘If I got through that, then I can get through this,’” Van Deren says. “People ask me, ‘when are you going to stop doing this?’ And I tell them, ‘Oh, I’m just getting started.’” RELATED: Why I Started Running — And Never Stopped [caption id="attachment_62651" align="alignnone" width="620"]Photo: Courtesy of Tiny Atlas Quarterly[/caption]

5 Lessons from Ultramarathoner Diane Van Deren

Whether you’re running your first trail race or your fifth half-marathon, here are a few tips from Van Deren to reach that finish line with ease.

 1. Treat each race like it’s your first.

You know that excitement you get when you sign up your first race? Hold onto it. Van Deren says, “I have no fears. I have excitement for the unknown and what lies ahead.” Even after countless endurance events at a variety of distances, Van Deren treats every race like it’s her first. “Once you become overconfident, the drive, will and excitement are diminished,” she says. Van Deren, who never runs on a treadmill, says training outdoors is always best in order to truly assimilate to the conditions of a race.

"It’s only when nature breaks you that you can truly grow as an athlete."

2. Use movement as your meditation.

The start of a race is just as important as the finish, and that’s when Van Deren really focuses on being present. “Smelling, listening and feeling are things I use to be present in a race. I love being entertained visually, and nature is perfect for that,” she says. Looking up at the trees and listening to the rustling of the leaves can help you feel calmer and more empowered. There’s also something to be said about leaving your devices at home. “People become so consumed with detail, structure and their gear that it becomes too much thinking,” Van Deren says. “Be prepared and do your training. But once you get to the starting line, you just go.” RELATED: 6 Expert Running Tips for Your First Trail Race

3. Listen to the rhythm of your feet.

While Van Deren doesn’t listen to music while she runs, she pays special attention to the rhythm of her feet and her breathing. And that’s especially when she’s starting to get tired. “When I’m not running, I play the guitar and sing, but I always carry that four-beat sound on the trails. It allows me to focus on my breathing and pace myself throughout a race,” she says.

4. Embrace the unpredictable.

Van Deren has been on running expeditions, where it can take as long as a month before she crosses the finish line (it’s a 1,000 miles, after all), and the weather can vary drastically day-to-day. “One minute it can be a calm, sunny day and the next, it’s 20 degrees, with 50 mph winds and sleeting,” Van Deren says. “Things are unpredictable on the course, and it’s how you deal with it that really shows you what you’re made of,” she says. “It’s only when nature breaks you that you can truly grow as an athlete.” RELATED: The 15 Most Epic Trail Races Across the U.S.

"I want to make a memory, and it's that kind of hope that keeps me in it."

5. Hit pause if you need to.

Whether you’ve started cramping or are feeling especially exhausted on the course, don’t give up and fixate on people running past you. Take a minute to pause and find a way to finish. “I’m not invincible, but I always have some kind of solution to get through,” Van Deren says. Sit down, sip water and snack on energy gels and chews for a quick boost. And when you’re towing yourself to the finish line, remember that you don’t need a PR to show that you’re giving it your best. Van Deren says, “Records are great, but they’re short-term recognition. I want to make a memory, and it’s that kind of hope or drive that keeps me in it.” Read More 7 Expert Tips for Pacing Yourself on the Run 50 Running Resources for Speed, Strength and Nutrition 14 Trail Running Adventures to Try Before You Die

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The 10 Best Races That Are Fit for Foodies

It’s no surprise that running is likely to make anyone hungrier than usual — and there’s no better motivator to ramp up those miles than food. Hey, you’ve earned those calories, right? Shiny medals are nice, but something about a burger and beer post-5K sounds better and tastier. So whether you’re chasing a personal best or a cupcake at the finish line, we rounded up the 10 best races for fit foodies. Each bite, sip and slurp will make all the sweat worth it. (Races are listed by date.) RELATED: 263 Races for Every Distance and Destination

10 Best Races for Fit Foodies Across the U.S.

[caption id="attachment_62630" align="alignnone" width="620"]Photo: Courtesy of Hot Cider Hustle[/caption]

1. Hot Cider Hustle

Location: 31 cities across the U.S. Date: October through December If you live for that first chill in the air, these races that celebrate apple season are perfect for you. Fill up your finisher’s mug with the spiced apple cider that awaits you and re-fuel with caramel apples at the finish line. Distances vary by city and can include a 5K, 10K, 8K, 15K, 8-mile and half-marathon. [caption id="attachment_62682" align="alignnone" width="620"]Photo: Courtesy of RAM Racing[/caption]

2. Hot Chocolate 15K and 5K

Location: 18 cities across the U.S. Date: October 2017 through April 2018 There’s nothing more comforting during a cold winter run than a cup of hot chocolate to sip along the course. This race will give you as much of a sugar rush as adrenaline. In addition to warm cocoa, runners will also get to nosh on chocolate-dipped marshmallows during the race. Once you reach the finish line, you’ll receive a mug to fill up with even more hot chocolate and other dipping items like fruit and cookies. Race swag also includes a cozy pullover jacket. [caption id="attachment_62631" align="alignnone" width="620"]Photo: Courtesy of April Fool's Day Twinkie Run[/caption]

3. April Fool’s Day Twinkie Run

Location: Ann Arbor, MI Date: April 1, 2018 There are very few times in your life when indulging in a Twinkie is totally fine —and this is one of them. This three-mile race has a sweet cause of benefiting the nonprofit, Active Against ALS (Lou Gehrig's Disease). While it’s not a participant requirement, runners are given the go-ahead to wolf down a Twinkie at the start and again at the halfway point. And for anyone eager to run a personal best, you’ll be happy to know that one minute will be shaved off your finishing time for every Twinkie you consume during the race. RELATED: Love Puppies, Beer and Brunch? 11 Run Clubs to Join Now [caption id="attachment_62632" align="alignnone" width="620"]Photo: Courtesy of Colin B Photography[/caption]

4. Burgers and Beer 5K

Location: Chicago, IL Date: July 2018 A burger and beer at the finish line? Sign us up! Sponsored by Budweiser and Clif Bar, among others, the race starts at Chicago’s Soldier field and takes runners on an out-and-back route on the city’s lakefront path. At the end of the race, cool down and refuel at the Budweiser Beer Garden, where you’ll get to pour refreshing brews into your souvenir glass beer stein. If you’re a vegetarian or vegan, they’ve got veggie burger options, too. [caption id="attachment_62633" align="alignnone" width="620"]Photo: Oregon Wine Country Half-Marathon[/caption]

5. Oregon Wine Country Half-Marathon

Location: Carlton, OR Date: September 2018 Oregon is one of the few U.S. locations where runners can find a late-summer race without the humidity and heat. Participants will race in cooler temps while running through the state’s scenic Willamette Valley, which is filled with rolling green hills of the Stoller Winery Vineyards. And at the finish line, a music festival awaits, complete with post-race Pinot Noir (locally sourced, of course). RELATED: The 15 Best Destination Half-Marathons in the World [caption id="attachment_62634" align="alignnone" width="620"]Photo: Courtesy of NYC Pizza Run[/caption]

6. NYC Pizza Run

Location: Brooklyn, NY Date: September 2018 If there’s one thing New York City is known for, it’s the delicious pizza! And what better way to sample it than at various checkpoints throughout a race? This 5K fun run, which recently moved to Brooklyn’s Fort Greene Park from the East Village, offers runners two slices at each water station. Participants will also receive a t-shirt, goodie bag and a free drink at the after-party. Proceeds benefit the Juvenile Diabetes Research Foundation. [caption id="attachment_62635" align="alignnone" width="620"]Photo: Corndog Classic 5K[/caption]

7. Corndog Classic 5K

Location: Tulsa, OK Date: September 2018 The popular carnival food is the star of this event, which is presented by the Tulsa State Fair. Benefiting Food for Kids and the Tulsa Area United Way, this race is about eating and running as fast as you can. During optional breakfast challenge, participants will down a mini chicken and waffle, orange juice or mimosa and a mini caramel apple. And if binging on breakfast isn’t your thing, you’ll still receive plenty of treats and beverages. [caption id="attachment_62636" align="alignnone" width="620"]Photo: Courtesy of Wineglass Marathon[/caption]

8. Wineglass Marathon, Half-Marathon and 5K

Location: Corning, NY Date: September 29-30, 2018 This event is a popular destination race that takes runners through central New York’s breathtaking Finger Lakes region, which is home to more than 100 wineries. At the finish, you’ll receive the fanciest swag ever: an engraved wine glass, mini bottle of sparkling wine and chocolate truffles. As a bonus, this fast marathon is also a popular choice among runners looking to qualify for the Boston Marathon. (Check out our complete list of fast and fun marathons here.) RELATED: The 30 Best Thanksgiving Turkey Trots [caption id="attachment_62637" align="alignnone" width="620"]Photo: Courtesy of Bacon Run 5K[/caption]

9. Bacon Run 5K

Location: Atlanta, GA Date: October 2018 This delicious race allows runners to bring home the bacon — literally. After finishing the 5K, participants get to sample a variety of bacon-flavored treats and handfuls of cured meats from sponsors. Costumes — meat-themed or otherwise — are highly encouraged to add to the fun. But there’s a serious side, too: Proceeds go toward rescuing child victims of human trafficking. [caption id="attachment_62638" align="alignnone" width="620"]Photo: Courtesy of Hershey Half-Marathon[/caption]

10. Hershey Half-Marathon

Location: Hershey, PA Date: October 2018 Offering up a 13.1-mile tour of the candy bar’s namesake town, runners and walkers can choose to participate as individuals or as part of a two-person relay team. As a special ode to the chocolate town, the race proceeds benefit the Children’s Miracle Network at Penn Stat Hersey Children’ Hospital. Participants will get a goodie bag of t-shirts, a finisher's medal, post-race refreshments and two tickets to the Hershey Park In The Dark event. How sweet is that? Read More The 50 Best Half-Marathons in the U.S. 11 Incredible Charity Races That Give Back The 10 Most Iconic Spartan Races in the U.S.

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HIIT Cardio and Lower Body Strength Workout with Warm Up and Cool Down

Full info for this strength and HIIT workout @ https://goo.gl/rswFFm 4 Week At Home Abs Program @ https://goo.gl/XJBFj9 New 4 Week FB Burn Program now available @ 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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6 Mistakes You’re Probably Making in Yoga Class

[caption id="attachment_62570" align="alignnone" width="620"] Photo: Twenty20[/caption] Turns out, there’s more to yoga than flattering pants and downward-facing dog. Beyond learning the poses, there are a host of other factors that can make or break your practice, from the proper gear to your mindset while you flow. To help you enjoy your yoga class even more, we tapped two experts to identify the common mistakes you might be making, plus tips on how to fix them. A fresh new path to calm awaits. RELATED: 50 Resources to Step Up Your Yoga Game

6 Common Yoga Class Mistakes and How to Fix ‘Em

1. You show up late.

Your friends may forgive you for being a few minutes late for social plans, but showing up after yoga class starts is another story. If you’re brand-new to a studio, budget an extra 10 to 15 minutes to fill out any necessary paperwork and meet the instructor, says Sage Rountree, yoga instructor, endurance sports coach and author of Everyday Yoga. “We want to have enough time to give you a warm welcome, and if you’re sliding in two minutes before class, it’s sets a negative tone,” she says. Even if you’ve been practicing yoga for years, showing up a few minutes early gives you time to transition from daily life to yoga practice. Plus, then you have the opportunity to let the instructor know if you’re feeling any pain or discomfort. It’s better for instructors to know of injuries beforehand, Rountree says, so they can offer modifications whenever necessary throughout the practice.

2. You bring the wrong mat. 

It’s not uncommon for new students to bring foam or plastic mats to class, which may be great for activities like foam rolling or Pilates. But for yoga, they can make flowing from pose to pose a little more difficult. According to Heather Peterson, chief yoga officer at CorePower Yoga, these types of mats cause students to slip all over the place, making it hard to balance or hold poses, especially once the sweating starts. “Learning yoga is tough enough to begin with,” she says, “so the type of mat you use can be a huge advantage.” Peterson’s go-to mats include Lululemon’s The Mat for hot classes, and Manduka ones for non-heated practice. “They’re heavy but totally worth it for the benefit of slip resistance,” Peterson says. For added insurance, keep a yoga towel, like those from Yogitoes, nearby to place on top of your mat. RELATED: How to Gear Up for Your Yoga Practice

3. You try too hard.

"Get happily lost in the middle [of the room]."

There’s a time and place for pushing your effort to 110 percent, but yoga class isn’t it. “People try to step into the class midstream,” Rountree says. “They try to follow along with every single iteration, everything the teacher mentions, and generally, that leads to overdoing it.” Just like you wouldn’t go out and run 20 miles on your first day of training, you don’t need to try to master every pose during your first class. It’s OK to do the gentler variations of each posture, and take as many breaks as you need. “Smart rest breaks will help your body recover faster, which is the true measure of fitness,” Peterson says. “Rest whenever you need to in child’s pose or savasana and then join back in when you’re able.” Keep in mind, if you try to force a pose that’s beyond your current range of motion and flexibility, you may wind up hurt. “Then you’ll miss out on the opportunity to actually connect with yoga,” Rountree says. Finally, if you’re tempted to compare yourself to the other students in the room, just know that some may have been practicing yoga for years. Or, they could even teach yoga themselves. So go with your own flow and don’t worry about what others are doing.

4. You hide in the back of the room.

When you’re new to a class or studio, it’s tempting to set up camp in the back of the room where no one can see you. But sometimes, the back of the room becomes the front. And more importantly, it’s tough to see the teacher from the back and therefore, harder to follow along, Rountree says. Instead of hiding, roll out your mat in the center of the room, if possible. This way, no matter what direction the class faces, you’ll always have a visual. “Get happily lost in the middle and you’ll get good examples all around you,” Rountree says. RELATED: The Beginner’s Guide to Every Type of Yoga Out There

5. You wear the wrong clothes. 

According to Peterson, many students show up for class wearing layers or loose clothes that inhibit their movements. This makes it difficult to see the position of their bodies in the mirror (or for instructors to notice). “Remember that your clothes are your gear,” she says, “and you want to be able to see your joints to make optimal alignment upgrades.” That might mean dropping your hips a bit in a plank or bending your knee more in warrior II. For heated classes, Peterson recommends looking for a technical fabric that will wick sweat, while also allowing your skin to breathe. “Sometimes that means a sports bra instead of a tank top,” Rountree says, adding that the studio culture can vary from place to place. “It’s worth poking around on their website or calling and asking the front desk what people usually wear,” she suggests. Feeling self-conscious? Take a cue from these inspirational yogis: Every body is a yoga body.

6. You hold your breath.

When your instructor calls attention to breathing, listen up. Take notice if you’re inhaling and exhaling normally or if you’re actually holding your breath. If you’re not taking in air regularly, you could be hindering your practice, says Rountree. Your flow should have plenty of ease to it, and when you hold your breath, you actually increase your fight-or-flight response, which can cause you to feel more anxious by the end of class, Rountree adds. If you find yourself holding your breath — or even open-mouth breathing — dial back the intensity until you can take air in and out through your nostrils, Peterson says. “This increases the amount of breath you get into the bottom lobes of your lungs and increases the oxygen in your system to help with recovery,” she explains. Now, close your eyes and take a big inhale and exhale. It’s time for a calm, cool yoga session. Read More 15 Stretches You Should Do Every Damn Day 8 Yoga Poses to Help Ease Lower Back Pain Are You Doing These Yoga Poses All Wrong?

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What An Ironman Champion Eats in a Day (And Other Race Tips)

[caption id="attachment_62589" align="alignnone" width="620"] Photo courtesy of Hachette Book Group[/caption] Chrissie Wellington, 40, started competing in triathlons on a whim. Though she grew up swimming on her local team, she never took it too seriously — practicing just a few times a week. Her studies always seemed more important than training sessions, after all. But she casually began running in 2000 while earning her master’s degree. And she ran her first marathon post-graduation, finishing in 3:08. It wasn’t until 2004 that the now four-time Ironman World Champion competed in her first triathlon, at the suggestion of a friend. She took the next year off to live and work for the government in Nepal, where she got stronger in biking just because of the lifestyle there. Then, when Wellington returned to the multisport event in 2006, she snagged a first-place finish — just one day after learning how to properly mount and dismount a road bike. By 2007, she turned pro. RELATED: How Ironman Competitors Fit In Training (And You Can, Too) That’s the fascinating thing about Wellington — she almost makes winning an Ironman seem simple (not to be confused with easy). “I only ever wanted to do Olympic distance [triathlons], because Ironman was for crazy people,” she says. (An Ironman typically involves a two-mile swim, 112-mile bike ride and a full marathon run.) “But then my one coach persuaded me to do it and the rest is history.” Of course, Wellington worked hard to compete, training seven days a week for multiple hours a day — but for her, winning is just that straightforward. RELATED: A Beginner’s Guide to Triathlon Training

Why Mental Toughness Matters, According to an Ironman

What makes Wellington stand out is her passion for a challenge — one that tests her body and her mental fortitude. “There are many people with that physical talent [in sports], but you need a combination of psychological strength and physical aptitude,” she says. “So people in triathlons, they might have their log books and check off their sessions. But they don’t realize that they also need to train their minds… to be calm, to cope with discomfort, to cope with adversity and to cope with lapses in motivation.” For Wellington, this means training through the discomfort of a hard swim, bike or run, visualizing happy times (along with her friends and family) before a race, counting numbers over and over in her mind on long treks, and reciting Rudyard Kipling’s poem, If, on repeat in her head. Winning requires a certain headspace, and for Wellington, this is the formula that gets her there. RELATED: Just Not Feeling It Today? 33 Sources of Workout Motivation  [caption id="attachment_62590" align="alignnone" width="620"] Photo courtesy of Hachette Book Group[/caption]

How to Win: Chrissie Wellington’s Triathlon Training Tips

So what else does this repeat champion do to guarantee success? Before heading off to Kona to cheer on competitors at the Ironman World Championship in Hawaii — where she’ll also be indicted into the Ironman Hall of Fame — we scored her essential race day tips. Read on to learn what a triathlete champion eats in a day, how to deal with nerves and more. And snag your own copy of To the Finish Line, which holds a plethora of Wellington’s training tips, here. RELATED: 15 Top Picks for Tri Gear If You’re on a Budget or a Baller

On fueling for a race...

These days, Wellington cooks for her entire family, making her favorites like spaghetti bolognese and shepard’s pie. When she was competing, she also used to love making big batches of foods, particularly snacks, for the week ahead. That included energy balls (her favorite, made mostly out of seeds, peanut butter and dried fruit), flapjacks and mini muffins. Her overall meal plan during training:

• 1st breakfast: Corncakes or rice cakes with nut butter and honey, plus coffee when she wakes up
• 2nd breakfast: Oatmeal with nuts, seeds like chia or flax, coconut and natural yogurt post-workout
• Lunch: A sandwich likely with turkey or chicken and a baked potato and salad for lunch with avocado
• Recovery snack: One smoothie with frozen berries, a banana, molasses for iron and a bit of milk after another workout
• Dinner: Fish, chicken or turkey, veggies in a stir fry or salad and a grain like potatoes, rice, buckwheat or quinoa

On how to face the swim...

“Familiarity breeds confidence, so if you’re familiar with the environment that’s very important,” she says. Translation: Put on your wetsuit and get out in that open water before race day. And of course, keep breathing. “A lot of problems that people encounter come from withholding of breath,” Wellington says. “When you panic, you hyperventilate or you hold your breath. And neither of those are very productive when swimming. So really try, if you’re going to control one thing, control your breathing, because then your whole body will relax.” RELATED: 6 Open-Water Swim Mistakes (And How to Avoid Them)

On calming race day nerves...

“Accept that everyone gets nervous,” Wellington says. “People are scared when they get nervous and they get worried because they’re nervous, which exacerbates the anxiety.” Instead, embrace it and know that your nerves will subside as soon as you start, she says. Also, adopt her practices of visualization and deep breathing — and have a little perspective. “Knowing your goal is important, but it’s not the be all and end all...Don’t worry about what you can’t control and go out there and race as best you can, with the body and mind that you’ve got on the day. That’s all you can ask yourself. It can be life-impacting when you cross the finish line, but you will still be the same person afterwards. So I think you just also have to keep everything in perspective.”

On what she learned from her first few races...

Looking back, Wellington can admit she realized no race — or even prep for that race — has gone perfectly. “Your perfect race is when you overcome imperfections perfectly,” she says. “Shit happens, right?” she admits. “If you deal with that shit perfectly, then that is what perfection is. [It’s] not to expect that your goggles won’t get knocked off, that you won’t get a cramp, that you will never feel discomfort. Because you will, you just have to deal with it. So I learned that. And I learned not to be scared when things go wrong. That I had to only control the controllable.” RELATED: 13 Race Day Tips for Newbie Runners

On what winning Kona means to her...

“It’s a validation of all the hard work that myself and my team have put in. It’s the achievement of a goal that’s so gratifying and so satisfying. It’s an opportunity to inspire other people and it’s a platform. Because sport is selfish. I mean, it is. It’s self-indulgent...You’re just focusing on you and achieving something for you and you alone. But you can make it unselfish, because you can use it as a platform to talk about things you care about. You can use it as a platform to talk about things that inspire other people, to raise awareness about different issues. You have the opportunity to make quite a selfish pursuit less selfish. So for me, winning is very, very important because it gave me a platform to do so much more.” 

On why she stopped competing professionally...

Wellington decided to retire in 2012, after earning her final first-place finish at the world championships in Kona. “I crashed my bike two weeks before, and I didn’t know if I could [even compete], and I was in and out of the hospital. I really didn’t think I was ever going to win that race, but I think I got through on my psychological strength, because my physical strength was so depleted. So that really proved to me that I was the champion that I wanted to be. That liberated me. And that’s why I retired at that point, because I had nothing more to prove to myself.” RELATED: Bored of Running? 2 Goals Every Runner Needs

On why she decided to share her race strategies...

“[To the Finish Line] was a way to share all of the lessons I’d learned over my life journey — not just my triathlon journey, but my life journey — to enable other people to achieve their goals,” she says. “I wanted to speak from my own experiences, but then enable people to draw from my experiences and apply it to themselves...I wanted to inspire people and I wanted to bring some simplicity to an otherwise perceptively quite technical and complicated subject. I just wanted to make training accessible to people.”  Read More Want to Become a Better Athlete? Train Your Brain Train Like an Athlete with This 30-Day Plan How Athletes Thrive Off Fear — And You Can Too

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The 7 Best Strength Exercises You’re Not Doing

[caption id="attachment_62506" align="alignnone" width="620"]Photo: Twenty20[/caption] Every exercise in your strength program has a purpose — to help you build strength and muscle, burn fat and improve your fitness. While there’s a time and a place for nearly any exercise under the right circumstance, some movements are simply more effective than others. And it should be no surprise that the ones that build a foundation for skills that you’ll use in everyday tasks will be the most beneficial for improving your fitness and quality of life. RELATED: The 15 Most Underrated Exercises You're Not Doing, According to Trainers So how does a lifter ensure they’re making all the right moves? If you’ve plateaued or aren’t seeing the results you're banking on, it’s time to get back to basics with these seven moves. From increased strength, better core stability, greater athleticism and improved overall health, these key exercises need to find their way into your routine.

1. Goblet Squat

Squats are an exercise many people struggle to perform safely and effectively. Luckily, the goblet squat is a great progression from a bodyweight squat before squatting with a bar. Because the load is held in front, the core works double-time to keep you tall, while your legs work to control your movement down and stand back up. How to: Hold a dumbbell or kettlebell with both hands underneath the “bell” at chest level. Set your feet shoulder-width apart with your toes pointing slightly outwards (a). Push your butt back like you’re sitting in a chair and descend until your elbows reach the inside of your knees (b). Keeping your heels flat on the floor, pause at the bottom of the squat and return to a full standing position. If your heels, push your hips further back and work on partial ranges of motion until mobility and form improve (c). Repeat for four sets of 8-10 reps. RELATED: 50 Butt Exercises to Sculpt Stronger Glutes

2. Pallof Press

The Pallof press is one of those movements that looks confusing, but it's actually incredibly simple and beneficial, says Mike Campbell, personal trainer and owner of Unleash Your Alpha. While you may not be hoisting heavy weight, the real challenge lies in resisting rotation. That makes this an ‘anti-rotation’ movement, forcing you to engage your entire core: obliques, abs, lower back, glutes and more. According to Campbell, the Paloff press will build great usable strength while adding athletic definition through the mid-section. How to: Stand with your side parallel to the cable or band's anchor with your feet hip-distance apart and knees slightly bent. Grab the handle with both hands and pull it in towards your chest, maintaining tension on the cable or band (a). Keeping your chest high, squeeze through your stomach and press the handle away from the body, extending the arms straight. Be sure to resist any twisting or rotation (b). Continue to engage your core, and ensure you remain square to resist the rotational force. Bring arms back in to the chest and repeat for three sets of 10 reps per side (c). RELATED: 50 Ab Exercises to Score a Stronger Core

3. Dumbbell Row

Most of us spend more time training the “mirror muscles” on the front of the body, and neglect what we can’t see, according to Campbell. But developing a strong back is key to balance things out, improve posture and avoid injury. The dumbbell row can help achieve all that, in addition to building a strong core and arms. The main muscles being used are the lats, traps and rhomboids, which reinforce good posture by pulling your shoulders back. They also aid the core in stabilizing your spine. How to: Grab a dumbbell (20 pounds is plenty for most to start) and find a bench. Start with your left hand on the bench with left arm extended, while your right arm holds the dumbbell and right foot is on the ground (a). Retract your shoulders, brace your abs and pull the weight up until the elbow passes the side of the body (b). Lower the weight with control and repeat for three sets of 6-8 reps on each side (c).

4. Push-Up

The push-up might appear basic, but it’s one of the best exercises you can do. The functional movement is great for training the upper-body pushing muscles — the anterior deltoids, triceps and chest. It also requires you to engage your core and allows full range of motion in your shoulder blades. How to: Start on your knees facing the floor with your hands at shoulder-width and planted directly under the shoulders. Get into a plank by straightening your legs and supporting your weight with hands and feet (a). Squeeze your backside to keep your trunk engaged and lower your body slowly to the ground. The elbows should be slightly tucked — like arrows, rather than flared like the letter “T” (b). Descend until your chest is just above the ground and return to the starting position by fully extending your arms, and repeat (c). Note: If you can’t do five push-ups with good form, elevate your hands on a bench or chair to begin building up your strength. If they're easy, try elevating your feet on a chair. RELATED: 5 Advanced Push-Up Variations to Try Now

5. Split Squat

Traditional squats are great, but it’s important to incorporate single-leg movements to develop athleticism and minimize training imbalances. The split squat, a stationary lunge, does just that. The split stance requires you to balance with a narrow base of support, firing up stabilizing muscles of the hip and trunk while training your quads, glutes and hamstrings. In addition to building lower-body strength, the single-leg nature of the exercise helps improve balance and increase flexibility and stability in the hips. How to: Stand with feet shoulder-width apart. Next, take a step forward with your right foot, and a large step backwards with your left foot — this is your starting position (a). Keep the front heel flat and descend into a lunge, bringing your back knee towards the floor. Stop just short of your knee of your back leg touching the ground. Keep your front heel flat on the ground (b). Pause for one second and return to standing. Perform 6-8 reps on your right leg, before switching sides. Repeat for three sets (c). [caption id="attachment_62517" align="alignnone" width="620"]Photo: Ryan Kelly / Daily Burn 365[/caption] 6. Lateral Squat The lateral squat combines two movements: a lateral lunge and a squat. The difference? The lateral squat is stationary. It requires you to move side-to-side, providing a great stretch on the groin and inner thighs while training the hips and trunk to work together. How to: Stand tall with your feet wider than shoulder-width apart, heels flat on the ground and toes pointed forward. Initiate the movement by pushing your hips backwards, bending your left leg, and leaning to your left with your right foot angled out slightly (a). The left knee should be bent, left heel flat on the floor, and right leg extended with your weight over the left side of your body (b). This is one rep. Return to a standing position and descend doing the same movement on your right side to even things out (c). Perform six reps per leg for three sets. RELATED: 5 Glute Bridges You Can Do in Front of Your TV

7. Hip Extension (Glute Bridges/Hip Thrusts)

One of the most important muscle groups for any trainee — athlete, weekend warrior, or newbie — is the glutes. Yet they are often neglected and underutilized from sitting for long periods each day. According to Campbell, “When we attempt movements from running to squatting without optimal hip movement we risk injury to our hips, knees and ankles." He notes, "Getting glutes that not only switch on when they should but are strong is crucial, and that’s where this simple yet powerfully effective movement comes in.” How to: Position the back of your shoulders across a stable bench, feet planted firmly on the ground, about six inches away from your butt (a). Squeezing the glutes, push through your heels to rise up into a bridge position with the hips fully extended. The shoulders down to the knees should be in line, with the knees bent at 90 degrees. Hold the position at the top, glutes, core and hamstrings engaged (b). Lower the hips down and repeat for three sets of eight reps (c). Beginners can continue with just bodyweight, while advanced lifters can progress to rolling a barbell over the top of the hips.

Don't Be Afraid to Add Weight

With all these exercises, pay close attention to form and execution. Continue to add weight to each lift once you can complete two more reps than prescribed with your training weight. Keep it up and after a few workouts you’ll start to notice rapid gains in strength and overall fitness. Within a few weeks you’ll have these exercises mastered and be on your way to having a body that better serves you! Originally posted October 2014. Updated October 2017.

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