Olympic Sprinter Tori Bowie’s 20-Minute Hotel Workout

[caption id="attachment_59114" align="alignnone" width="620"] Photo: Pond5[/caption]

You probably recognize Tori Bowie from her podium finishes at the Rio Olympics last year. As the anchor for the gold medal-winning 4x100-meter relay run team — scoring the second fastest time in history along with English Gardner, Allyson Felix and Tianna Bartoletta — she quickly earned worldwide recognition for her speed on the track. (A silver in the 100-meter dash and a bronze in the 200-meter helped, too.)

But you’d never guess Bowie only started training and professionally competing in sprints in 2014. Before that, she spent her NCAA and post-collegiate years dominating the long jump. Then, while watching the 2012 Games with her grandma, the 100- and 200-meter events came on. Bowie examined the women on TV and thought, “I can run faster.” Soon after, she was moving from small-town Mississippi to Clarmont, FL to work with a sprint coach.

RELATED: Inside the Mind of an Ultrarunner: Meet Dylan Bowman

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Missing the Mark, Finding New Motivation

Bowie’s performance in Rio didn’t go exactly as she hoped. She thought she’d easily snag the top spot in the 100- or 200-meter dash. “I think I was a bit cocky [going into Rio],” says the 26-year-old. “I was expecting to win gold and I fell short. I’m still so proud, but not getting that gold medal has motivated me more than anything in life. I’m almost happy that it didn’t happen.”

Leading up to the Games, Bowie says she wasn’t as focused on training, often dodging her coach to avoid strength sessions. “But now I’ve come back and I’m giving my 100 percent, so I’m really looking forward to this season.”

RELATED: 9 Ways to Find Workout Motivation (Every Damn Day)

Looking Toward the Finish Line

One glimpse at her training schedule, and you know Bowie’s a woman of her word. Monday through Friday she works out from 9 a.m. until 2 p.m., spending about half the time on the track doing both speed (repeating 80-meter sprints at 75 percent effort, then 100 percent) and endurance runs. (That means about 250 to 300 meters for a sprinter.) On Wednesdays, she’s in the pool for her recovery work — “freestyle is the hardest exercise in the world,” she says — and/or practicing yoga.

Bowie spends the other half of her workouts in the gym, doing Olympic lifts most days of the week. “I finally learned the positions recently, after about a year of working on them,” says Bowie, who’s been mastering power cleans, deadlifts and push presses. She also does core work like hanging leg raises and plenty of planks. Just check out her workout below for how long she has to hold ‘em!

RELATED: Why I Started Running — And Never Stopped

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Tori Bowie’s 20-Minute Hotel Workout

Just because Bowie’s on the road, doesn’t mean she can skimp on training. On a recent trip to NYC, Bowie shared her hotel workout exclusively with Life by Daily Burn. Try this workout the next time you’re traveling. Warm-up with about 10 minutes on the treadmill, jogging at an easy, conversational pace. Then kick off this bodyweight routine — no equipment or even much space required. You'll do as many rounds as possible of each set before taking your 60-second break. And don’t worry, even Olympians love to hate burpees as much as the rest of us.

RELATED: Got 10 Minutes? 3 Fat-Blasting Bodyweight Workouts

[caption id="attachment_59117" align="alignnone" width="620"] Photo: Pond5[/caption]

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15 Adventures You Should Definitely Take this Summer

[caption id="attachment_59032" align="alignnone" width="620"] Photos (clockwise from top left): Visit Catalina Island, Bourbon Country Burn, Coastal Expeditions, The Spa at Red Rock by Well & Being[/caption]

After a long, dreary winter, it's no wonder getting outside becomes the hot new thing to do. The vitamin D-packed sunshine does wonders for your mood. Then, mix in a sweat session — heavy on the endorphins — and you’ll basically feel like you’re walkin’ on that sunshine.

But just like indoor workouts, it's easy to get stuck in the same monotonous routine — run around your neighborhood, do some tricep dips on a bench, sprint the bleachers. To break up those feelings of boredom, we suggest heading somewhere different this season. After all, it'll infuse a fresh batch of fun into your workout.

Whether you're staying in your hometown or a new city — active vacations are the best kind of getaway. And these activities are definitely worthy of exploring in the warmer temps.

RELATED: 7 Active Travel Getaways You’ll Want to Book ASAP

15 Summer Adventures to Add to Your Fitness Bucket List

[caption id="attachment_59016" align="alignnone" width="620"] Photo courtesy of South Dakota Department of Tourism[/caption]

1. Saddle Up in South Dakota

City: Black Hills, SD

Whether you’re in search of open prairies or rugged trails, South Dakota has the horseback riding terrain you’re after. Plus, it’s an exciting, alternate way of seeing some of the state’s most iconic parks, including nearby Custer State Park, Badlands National Park and Bear Butte State Park. Lessons and trained horses are available for total beginners. Meanwhile, dedicated riders also have horse accommodations (barns, feed, water, trailer parking, etc.) available at more than a dozen bed and breakfasts, horse camps and lodges. (Ghost Canyon Ranch is a solid option for those interested in bringing their horses, and it’s right next to Custer State Park.)

[caption id="attachment_59018" align="alignnone" width="620"] Photo courtesy of Visit Catalina Island[/caption]

2. Scuba Dive in Southern California

City: Catalina Island, CA

Voted the world’s healthiest marine environment by Scuba Diving Magazine, you’ll want to plunge feet first into the clear, clean water and take advantage of the high visibility. (Which, BTW, lasts for 40 to 100 feet.) With the island located just an hour off the coast of Southern California, you can easily veer off onto hiking trails — with jaw-dropping ocean views — or kayak to one of the many secluded coves and caves accessible only by watercraft. You may even spot a pelican or sneak up on seals sunning themselves.

RELATED: The 12 Best Hotels to Help You Stay Fit on the Road

[caption id="attachment_59019" align="alignnone" width="620"] Photo courtesy of Coastal Expeditions[/caption]

3. Kayak Saltwater Estuaries

City: Charleston, SC

For diehard water babies, dipping a paddle into Charleston’s waterways is an opportunity you don’t want to miss. With full moon, sunset and sunrise options for tours, there are plenty of opportunities to soak up the city’s Southern charm. And no matter the time, you’ll see lots of barrier islands, plantations and lighthouses. Of course the sights probably won’t be the only thing that takes your breath away: Kayaking offers a solid core workout with every stroke.

Sign up with Coastal Expeditions for a half-day (2-3 hours) or full-day kayaking tour (6 hours). Or if you’re into the multi-sport option, combine kayaking with guided hiking in the Cape Romain National Wildlife refuge.

[caption id="attachment_59020" align="alignnone" width="620"] Photo courtesy of Kent Mountain Adventure Center[/caption]

4. Cliff Camp in Colorado

City: Estes Park, CO

Thrill seekers, this one’s for you. First step: Book a cliff camping experience with Kent Mountain Adventure Center, anytime from May to September. Next, learn the basics of climbing from the pros. Last, choose just how adventurous you are. You’ll have the option of eating lunch or spending the entire night (or both) on the face of sheer rock located hundreds of feet off the ground. Set in Roosevelt National Forest, you’ll be overlooking Rocky Mountain National Park, complete with Wi-Fi for those who want to share their views throughout the night.

RELATED: 7 Camping Tips that Could Save Your Life

[caption id="attachment_59021" align="alignnone" width="620"] Photo courtesy of New York/New Jersey Trail Conference[/caption]

5. Hike Breakneck Ridge

City: Fishkill, NY

Escaping the summer heat is often a top priority for NYC dwellers, but the beach doesn’t have to be your go-to. Head less than two hours upstate by car or train, and you’ll find this popular — but super challenging — hiking trail. What it lacks in distance (you’ll only cover about 3.7 miles) it makes up for in elevation, as you ascend about 1,442 feet. It also has multiple cliff overlooks as you climb (and even rock scramble). You can’t beat the ever-expanding views of the Hudson River.

If you want to escape the city for a less challenging hike, try Bull Hill. The trailhead is just down the road from Breakneck Ridge and the views are just as stunning. But you’ll only ascend about 1,350 feet in elevation on the 3.6-mile loop trail.

[caption id="attachment_59022" align="alignnone" width="620"] Photo courtesy of Samantha Lefave[/caption]

6. Hike the Grand Canyon

Where: Grand Canyon National Park, AZ

Head to the South Rim of the Canyon for epic day hikes that include both awe-inspiring views and a steep descent into the mouth of the canyon. If you’ve only got a day to spare, go for the South Kaibab Trail. There are free shuttles that drop you off right at the trailhead (private vehicles must park at the Grand Canyon Visitor Center). Plus, the six-mile round-trip trail offers two turnaround points (Ooh Aah and Cedar Ridge) for those who don’t want to trek all the way to Skeleton Point. (Day hikers are not allowed to go past this point.) Just be sure to allot plenty of time for the climb back out — and pack plenty of water, especially in summer! — as it can take nearly twice as long to hike up 7,260-feet, compared to going down.

RELATED: The 10 Most Incredible Hiking Trails in the World

[caption id="attachment_59023" align="alignnone" width="711"] Photo courtesy of Hawaii Tourism Authority[/caption]

7. Surf in Hawaii

City: Honolulu, HI

Not only is Hawaii the top destination that Americans want to visit, but it’s also home to one of the best beaches for learning how to surf. When you stay at Hilton Hawaiian Village, you’ll be right on the beach (seriously, you’re only a few steps from the waves). Local vendor Waikiki Beach Activities is also nearby, so you can easily rent boards and sign up for lessons. Warm and sunny temps aside, the consistent, long-lapping waves are available year-round. That means there’s basically no chance of you leaving the island without riding at least one wave into the shore (though they’re arguably best in summer). And while its a tourist-heavy spot, you’ll gain strength in numbers. If you see the girl two-waves-over popping up, you’ll get the confidence boost you need to stand on your own two feet, too.

[caption id="attachment_59024" align="alignnone" width="620"] Photo courtesy of North Tahoe Adventures[/caption]

8. Conquer Obstacles in Lake Tahoe  

City: Lake Tahoe, CA

Taking on a ropes course is a popular team-building activity for a reason. It’s fun, and it requires teamwork to reach the finish. It’s also why you should grab your bestie and head to North Tahoe Adventures. Their newly remodeled ropes course includes beginner and intermediate aerial treks, along with nine bridges, seven short ziplines, and traditional climbing challenges that help you face your height-induced fears — or simply climb to new heights. But the best part: the sweet views. Built into the hillside facing Shirley Canyon and the world-famous peaks of Squaw Valley, you’ll wow your Insta followers as you #humblebrag about how badass you are.

RELATED: The 12 Most Epic Mud Runs in the World

[caption id="attachment_59025" align="alignnone" width="620"] Photo courtesy of the Spa at Red Rock by Well & Being[/caption]

9. Rock Climb Red Rock Canyon

City: Las Vegas, NV

Casinos and clubs aren’t the only ways to spend your time in Vegas. There’s also a boisterous fitness scene, featuring hiking and rock climbing. Red Rock Canyon is a top choice for either, but it’s ranked as the fifth most popular climbing destination in the country, so getting vertical is a must. If you’re new to climbing, don’t freak. Whether you’re a beginner at bouldering or trying your novice hand at multi-pitch climbs, a guide can take you through each step when you book through the Red Rock Adventure programs at The Spa at Red Rock by Well & Being. Trips are available year-round.

[caption id="attachment_59026" align="alignnone" width="620"] Photo courtesy of Bourbon Country Burn[/caption]

10. Bike the Kentucky Bourbon Trail

City: Lexington, KY

Celebrate the 200th anniversary of the bike and head to the birthplace of bourbon for a day of mixing fitness and fun. With three routes to choose from, you’ll get to explore the rich tradition of “America’s Official Native Spirit” within Lexington’s Bluegrass Region. You can make pit-stops at famous distilleries like Maker’s Mark, Wild Turkey and Woodford Reserve along the way. When you’re not doing tastings at distilleries dating back to the mid-1800s, pedal across miles of idyllic Southern backcountry. Just make sure to remember your helmet — and your limits.

RELATED: The 12 Best Bikes for Every Type of Rider

[caption id="attachment_59027" align="alignnone" width="620"] Photo courtesy of Tia Troy[/caption]

11. Bike the Beartooth Highway

Where: Montana/Wyoming

On the highest paved highway in the northern Rocky Mountains, you’ll discover miles upon miles on two wheels. The late CBS news correspondent Charles Kuralt called it “the most beautiful drive in America,” but it’s available to cyclists as well. In fact, many have deemed it one of the most scenic climbs in the world. That’s thanks to a start in Cooke City, Montana, an end in Red Lodge, Montana, and a 68-mile middle stretch that takes you across Wyoming. Bonus: At no point is it OMG-steep. The 4,000-foot elevation gain you’ll conquer is a gradual adjustment. It’s not for the faint of heart, but talk about a serious adventure-seeking goal.

[caption id="attachment_59028" align="alignnone" width="620"] Photo courtesy of Conrad New York[/caption]

12. Sail by the Statue of Liberty

City: New York, NY

Hang out with Lady Liberty as you learn to sail the waters. Conrad New York, one of lower Manhattan’s top luxury hotels, offers a popular sailing package to all of its guests. Regardless of your experience level, you’ll learn all the tips and tricks to sailing under the tutelage of certified instructors from North Cove Marina. Soon enough you’ll be able to give the lady in the harbor a wave as you skim past like a pro.

RELATED: The 15 Most Incredible Bike Trails in the U.S.

[caption id="attachment_59029" align="alignnone" width="620"] Photo courtesy of Adrift Adventures[/caption]

13. Raft the Rapids Near Salt Lake City  

City: Snowbird, UT

Waiting for you just 29 miles away from the Salt Lake City airport is Snowbird, Utah. That’s where you’ll want to book a one-day, four-day or five-day rafting expedition with Adrift Adventures. The experts there will take you through the waters of Dinosaur National Monument, and you’ll float the Green River or Yampa River while paddling through splashy whitewater rapids and breathtaking canyon scenery. Just be prepared to feel a bit sore once you’re done — you’ll surely earn your rest day.

[caption id="attachment_59030" align="alignnone" width="620"] Photo courtesy of Von Trapp Family Lodge[/caption]

14. Mountain Bike by the Von Trapp Family Lodge

City: Stowe, VT

Get off the paved roads and onto the dirt with prime mountain biking at the famous Von Trapp Family Lodge. (Yes, that Von Trapp family from The Sound of Music.) It’s the central hub for mountain biking in the Green Mountain State, with a one-mile intermediate single-track trail, five miles of expert single tracks, and 20 miles of beginner to advanced double-track trails that spread all over the breathtaking property. Not a skilled mountain biker? The Lodge offers lessons, guided trips on and off property, and you can even rent from their fleet of Giant bicycles if you don’t want to pack your own. It doesn’t get more convenient than that.

RELATED: Hit the Trails: 7 Best Mountain Biking Camps

[caption id="attachment_59031" align="alignnone" width="620"] Photo courtesy of Tallahassee Museum[/caption]

15. Zipline Under a Full Moon

City: Tallahassee, FL

Ziplining is on nearly everyone’s adventures bucket list, and there are plenty of places that offer up the opportunity to cross it off. But flying under the stars? Now that’s an entirely new way to zip around — and the Tallahassee Museum is where you can do it. Located just a few hours from Jacksonville, the Tree to Tree Adventures Night Flight is a thrilling way to experience the Soaring Cypress zipline. You’ll wear headlamps as you race through tree-tops and over the cypress swamp, then conquer aerial obstacles in between flights. Don’t forget to look up. The adventure happens on the full moon of each month for extra-awesome star-gazing views.

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6 Pool Workouts Worth Diving Into This Summer

[caption id="attachment_58948" align="alignnone" width="620"]Photo: Courtesy of TMPL Gym[/caption]

For a hot new summer workout, look no further than your nearest pool deck. Niche water-fitness studios (think: cycling or doing yoga while immersed in H2O) are on the rise, according to the Sports & Fitness Industry Association. And they’re getting popular for good reason: You can strengthen and burn — without even breaking a sweat.

"Working out in the water is low-impact, so it doesn't stress your joints," says Bryan Mineo, coach and founder of the Swim Mechanic. "At the same time, the density of the water creates resistance, which helps strengthen and tone muscles." Plus, surrounding your body with water offers a bit of natural compression, which can improve blood flow as you go.

Want to dip your toes in the trend? Keep reading for six refreshing pool workouts that appeal to every sweat style.

RELATED: 8 Beginner Swimming Mistakes (And How to Fix Them)

6 Pool Workouts That’ll Get You Moving This Summer

[caption id="attachment_58937" align="alignnone" width="620"]Photo: AQUASTUDIO® by photographer Robin Cerutti[/caption]

1. Aqua Cycling

Bikes plopped in a pool might sound weird, but it’s actually kind of brilliant. Cycling in the water offers resistance (more the faster you pedal), so you don’t have to worry about dialing a resistance knob up and down. During rides like those at Aqua in NYC, you’ll do intervals sitting and standing. Plus, you’ll get to recline behind the bikes (an extra position that’s impossible on regular stationary bikes). Another bonus: Waving your arms back and forth in the water offers some awesome upper-body sculpting.
Try It: Aqua Studio NY

[caption id="attachment_58846" align="alignnone" width="620"]Photo: Courtesy of Aqua Zumba[/caption]

2. Aqua Zumba

What could make the upbeat music and hip-shaking dance moves of Zumba an even more fun workout? Just add water. This caliente cardio session in the pool nixes the high impact of your favorite dance moves and adds a little resistance to every step.
Try it: Zumba

RELATED: 5 Dance-Inspired Yoga Moves to Turn Up the Burn

[caption id="attachment_58848" align="alignnone" width="620"]Courtesy of Hotel Del Coronado[/caption]

 3. Mermaid Fitness

Head to the Hotel Del Coronado in San Diego to bring your Splash dreams to life. The hotel offers a class that’ll have the wannabe mermaid in you flipping. During the 45-minute session in and by the pool, you’ll do kicking drills (with your bottom half inside a colorful tail), resistance work with a foam noodle and core work, like V sits on the side of the pool.
Try it: Hotel Del Coronado

[caption id="attachment_58944" align="alignnone" width="620"]Photo: @SunWaterSpa[/caption]

4. Aqua Yoga

A typical yoga class is already pretty low-impact, but certain poses can spell uncomfortable pressure on your palms, knees and other joints. Enter this pool-based offering at Sunwater Spa in Colorado. Taking the flow to the water challenges your stability and adds some extra toning power for your core as you move through your practice.
Try it: Sun Water Spa

RELATED: 12 Priciest Fitness Classes (Actually Worth the Splurge)

[caption id="attachment_58850" align="alignnone" width="620"]Photo: Courtesy of TMPL Gym[/caption]

5. Holy Water

During this buzzy class at NYC’s TMPL gym, you’ll work out in the pool on a floating mat reminiscent of a paddleboard. Think of it like yoga kicked up into high gear: You’ll sculpt and stretch your entire body as you move through poses and low-intensity strength moves. The session also offers major core toning, since you have to work hard to stay balanced on the board as it shifts on the water’s surface.
Try it: TMPL Gym

[caption id="attachment_58851" align="alignnone" width="620"]Courtesy of LifeTime Fitness[/caption]

6. WTRX

LifeTime Fitness partnered with Speedo to bring the swim brand’s Speedo Fit program to gyms nationwide (it’s currently offered at 40 locations and will be at 85 by the end of the year). Warning: This is not your mother’s water aerobics. Expect a high-intensity session involving strength moves like squats and kettlebell swings in the pool. You’ll also use cool equipment, like a Speedo Push Plate and Clutch paddles, to create functional resistance exercises that work your muscles in every plane as you move through the water.
Try it: Speedo USA

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Get Seriously Faster With These Hill Running Workouts

[caption id="attachment_58895" align="alignnone" width="620"] Photo: Pond5[/caption]

You love running. You get out a few days per week, and run your regular loop of the neighborhood, and you crush it. Except lately, maybe you’re not quite crushing it. Maybe you’re doing it, but you’re not getting faster, you’re not going any farther, and you’re not necessarily feeling fitter.

The solution? Time to head for the hills!

“Hills are speedwork in disguise,” says Nike+ Run Club Coach Jes Woods. “If you’re looking to improve your speed and efficiency, or if you’re training for a race that includes some undulating terrain, you want to practice running on hills.” Plus, hill running can help improve your mechanics. “Hills force you to tap into an exaggerated running form,” says Woods. That means running tall with “a slight lean at the ankles and the chin leading the chest. Drive the knees higher than you feel like you need to, and pump the arms harder than you feel like you need to.” Also clutch, she says: “Try to remain in control of your breathing and stay light on your feet, landing on your mid-foot or forefoot.”

Up for the upward challenge? Get ready to go all the way up with these heart-pumping, sweat-inducing, legs-will-be-burning hill workouts created by Woods. (Don’t have a hill nearby? They’re treadmill-friendly, too!)

RELATED: Why I Started Running — And Never Stopped

3 Hill Running Workouts to Get Faster Now

All workouts should include a five- to 10-minute easy warm-up and a five-minute easy cool-down.

10-Minute Hill Workout

[caption id="attachment_58879" align="alignnone" width="620"] Photo: Pond5[/caption]

“Use the first set of hills as a warm-up and settle into the grind,” says Woods. “You’re not sprinting up the first set, but 10K race pace should feel like an 8 out of 10 effort. The second set should be rocking! Short, fast, and 10 out of 10 effort.”

RELATED: 50 Running Resources for Speed, Strength and Nutrition

20-Minute Up-and-Over Workout

[caption id="attachment_58880" align="alignnone" width="620"] Photo: Pond5[/caption]

“This up-and-over hill workout is my favorite,” says Woods. “It’s a real race scenario. You wouldn’t run to the top of a hill and then recover in a race — you need to keep moving! This workout trains the legs and mind to continue turning over once they crest the top of the hill.”

RELATED: How to Score Perfect Running Form Like the Pros

30-Minute Ladder Hill Workout

[caption id="attachment_58893" align="alignnone" width="620"] Photo: Twenty20[/caption]

If you’re doing this one on a treadmill, set the uphills to a 5% incline and the downhill to 0%.

RELATED: The 50 Best Half-Marathons in the U.S.

“This rolling hill workout is best performed outdoors in order to practice the quick, short cadence needed with downhill running,” says Woods. “Downhill running is sneaky — you would think it would be less challenging, but improper downhill running form can lead to burning quads and shin splints the morning after. Don’t worry on the exact pace of the downhill—just practice actually tackling it versus using it as an easy jog or recovery.” When you hit the downhills, Woods says to quicken your cadence and stay light on your feet (“almost like you’re dancing downhill,” she says), keep your foot strike landing directly underneath you, avoid leaning backward, and engage your core for stability.

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Pilates Butt and Thigh Workout - 20 Minute Pilates Workout

Printable Pilates workout for butt and thighs @ https://goo.gl/sV7tWH New 4 Week Meal Plan now available @ https://goo.gl/qyjnZl New 4 Week Bodyweight-Only Home Workout Program @ https://goo.gl/5dURvz Related: 4 Week FBBooty: Butt & Thigh Program @ http://bit.ly/1GqHnqY 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 Slam Ball Exercises for Stronger Legs and Glutes

[caption id="attachment_58784" align="alignnone" width="620"]Photo: Twenty20[/caption]

When you look at a slam ball, leg and glute exercises may not be the first thing that comes to mind. But incorporating this soft weighted ball into your booty routine will work your lower half hard. Weak hamstrings, glutes and hips can lead to knee and back pain. So if you’re looking for a way to strengthen these muscles, while building power, the slam ball can kill two birds with one big, squishy ball.

Gerren Liles, PROJECT by Equinox master trainer and Reebok ONE Elite ambassador likes to use it for a quick leg workout. “The slam ball is a simple tool that allows you to move in multiple dimensions and directions, and can serve as a load to develop strength and power,” Liles says.

In addition to tightening and toning, the slam ball creates an unstable environment that forces your body to work harder to balance weight. (Stability challenge, anyone?) And because you’ll move in different planes of motion, you’ll work your core, legs and arms, too.

“The ball can be used as a prop to challenge your stability, as you’ll see in the Bulgarian squat and soccer tap drill. It can also be used as a form of resistance in the squat with front push and hamstring curls,” Liles explains. Check out just how versatile this space-efficient piece of equipment can be in the six exercises below.

RELATED: The 30-Minute Slam Ball Workout

6 Slam Ball Exercises That Build Lower-Body Strength

These moves will not only blast your lower half, they’ll help improve your ankle mobility, agility and reflexes. Add some intensity, and they’ll get your heart rate up, too, Liles says. Do 8 to 10 reps of each exercise for two sets.

[caption id="attachment_58785" align="alignnone" width="620"]GIFs: Tiffany Ayuda / Life by Daily Burn[/caption]

1. Bulgarian Squat

This variation of the squat challenges your balance. To keep your foot from rolling off the ball, engage your core so you can move with more control, Liles says.

How to: Stand with your feet together in front of a slam ball. Step your right foot back and place your toes on top of the ball (a). Keeping your weight in your left heel, slowly lower your body into a lunge, bending your right knee towards the floor. Your left knee should form a 90-degree angle to the floor. Be sure your left knee is stacked above your ankle (b). Straighten both legs and return to standing (c).

RELATED: 6 Squat Variations for Total-Body Strength

2. Lying Hip Bridge With Hamstring Curl

Take your glute bridges to the next level with this variation that also strengthens your hamstrings. The lack of surface area on the ball is an added challenge to making the movement slower.

How to: Lay on your back with your hips lifted off the floor and your calves and heels on top of the ball. Plant your hands on the floor at your sides (a). Draw your heels in toward your butt with control, bending your legs. Your hips should elevate even higher as you squeeze your glutes to bring your heels in (b). Slowly extend your legs back out to the starting position (c).

3. Lying Quad Extension

Your quads, hamstrings and glutes are some of the biggest muscles groups in your body. This simple move fires up all three, helping you torch more calories per workout.

How to: Lie flat on your back and place the ball between your calves with your knees bent. For an added core challenge, you can lift your head off the floor and bring your chin towards your chest (a). Without moving your hips, bring your legs straight up towards the ceiling (b). Then, bend your knees until the ball touches the back of your legs. Remember to press your low-back into the floor throughout the entire movement (c).

RELATED: 5 Glute Bridges You Can Do in Front of Your TV

4. Squat With Front Push

Want to practice proper squat form? The front push in this variation helps keep your body in alignment as you drop into a squat. It also forces you to use your core to stay upright throughout the movement.

How to: Stand with your feet shoulder-distance apart and hold onto the ball with both hands close to your chest (a). Sit into a squat with your weight in your heels, as you simultaneously press the ball away from your chest. Maintain a neutral spine at the bottom of the movement (b). Stand up and return to the starting position with the ball at your chest (c).

5. Soccer Taps

Quick feet has new meaning with this soccer-inspired agility drill. Toe taps will help you improve ankle mobility and reaction time, while getting your heart rate up.

How to: Stand with your feet together, ball in front of you (a). Tap the top of the ball with each foot as you move 360 degrees around the ball (b). Go for 20-30 seconds in a clockwise direction, and then repeat in the counterclockwise direction (c).

RELATED: 3 Cardio Workouts Under 20 Minutes — No Treadmill Required

 

6. Lying Hamstring Curls

Weak hamstrings can trigger a whole host of other injuries. But by building lower-body strength with exercises like this one, you can create a more stable foundation that’s less injury prone.

How to: Lie belly-down on an exercise step or bench and squeeze a ball between your calves, legs straight behind you (a). Bend your knees, bringing the ball towards your backside, and then straighten back out to the starting position. Keep your chest and eyes down throughout the entire movement so there’s no strain on your neck (b).

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What Happens to Your Body When You Skip the Gym?

[caption id="attachment_58759" align="alignnone" width="620"] Photo: Pond5[/caption]

No matter how dedicated you are to fitness, sooner or later, it’s going to happen: You’re going to skip a workout… and another… and another. Maybe you can blame a vacation, a mile-high pile of paperwork at the office or just your run-of-the-mill funk. Whatever the reason, before you know it, you're out of shape.

Neglecting the gym every once in a while is nothing to worry about — after all, sometimes your body needs to rest and recover. But, when you hit pause on your workouts for more than a week, you might actually be throwing your fitness level into rewind.

RELATED: The 25 Craziest Workout Excuses Trainers Have Ever Heard

How Fast Will You Fall Out of Shape?

You worked hard to get fit, whether by logging regular runs, or striving for new personal bests in your bench press. When your workouts fall by the wayside, how fast you fall out of shape depends on more than just how much time you spent away from the gym. Your overall fitness and the type of workout you’re missing will also impact your losses, says James Ting, M.D., a board-certified sports medicine physician with the Hoag Orthopedic Institute in Irvine, CA.

"Your max bench press will suffer before your 10K time does when you’re slacking."

As a general rule, the fitter you are, the longer it will take your muscles turn to flub, he says. Your physique doesn’t like change; it’s constantly trying to achieve homeostasis. So the longer you have been exercising (and the fitter you are), the more time it will take for your body to say, “Well, I guess we don’t need to build muscle any more.”

If it’s only been a week since you broke a sweat, don’t stress. Whatever your workout history, it’ll take more than seven days for your body to soften. But two weeks? You might not get away with that as easily. One Journal of Applied Physiology study suggests that easing up on your workouts for just 14 days can significantly reduce your cardiovascular fitness, lean muscle mass, and insulin sensitivity. Meanwhile, it can take two months or longer to see complete losses of your fitness gains, according to Ting.

RELATED: Are You Crazy for Working Out While Sick?

Endurance vs. Strength: Which Will You Lose?

Your body will react differently depending on whether you’re skipping endurance exercise versus strength training, says exercise physiologist and trainer Marta Montenegro, M.S., C.S.C.S.

That’s because your muscles contain both type I (slow-twitch) and type II (fast-twitch) muscle fibers. Type I fibers contribute to endurance performance. Type II fibers are more powerful, and their “fast-twitch” capabilities help you power through high-intensity exercise or strength training.

During your day-to-day activities (like walking, talking, sitting at a desk, etc.), your type I fibers are contributing to the bulk of your efforts. But you really have to work to get your type II fibers to switch into gear. So, when you take a break from exercise, your type I fibers are likely still being used, helping to prevent them from breaking down. But some of your type II, fast-twitch fibers may be rarely, if ever used, if you aren’t working out, she says.

"Taking a break from exercise doesn’t (and shouldn’t) equate to gluing your butt to the couch."

RELATED: 3 Fat-Blasting HIIT Workouts to Try Now

That may explain why type II fibers tend to atrophy more quickly than type I fibers, she says. In other words, your max bench press will suffer before your 10K time does when you’re slacking. If you’re taking a break from strength work or high-intensity intervals, you’ll notice a huge difference when you finally do go back to the gym.

Endurance athletes aren’t entirely out of the woods, though. When you perform regular cardio, your type II muscle fibers gradually change from type IIx to type IIa, Montenegro explains. Type IIa fibers are key to endurance performance: They are powerful, but don’t tucker out as quickly as IIx ones, meaning they can help power your long runs. When you take a break from your long runs and rides, this essentially reverses, and your percentage of type IIa fibers decreases, while your IIx fibers increases, she says. So prepare to tire out way faster.

[caption id="attachment_38184" align="alignnone" width="620"]Photo: Pond5[/caption]

Breaks Aren’t All Bad

Before we terrify you into heading to the gym right now, know that it’s actually good for you to skip workouts from time to time. In fact, if you train hard , taking a break can actually help improve your strength, muscle development and aerobic fitness, says certified strength and conditioning specialist Brad Schoenfeld, Ph.D., assistant editor-in-chief of the Strength and Conditioning Journal.

RELATED: 7 New Recovery Tools You’ll Love to Hate

Days off can also improve your mental fitness. “Your body and mind both need time to recover for overall health and in order to achieve optimal performance,” says Ting. “Failing to recognize this and training too hard can lead to fatigue and, ironically, underperformance, the so-called overtraining syndrome.”

If you’re sore more than 72 hours after a workout, you’re feeling ill, or your fitness progress is stalling, it may be time to back off. How long should your break last? “There's no hard and fast rule for how long a ‘break’ from exercise should be,” Ting says. “It may be as short as a few days, but it’s important to realize as well that it can also be up to one to two weeks without any significant detriment or loss in previous fitness gains.”

Just remember that taking a break from exercise doesn’t (and shouldn’t) equate to gluing your butt to the couch and Netflix-binging. “Taking up some light activity that isn't part of your typical training regimen, such as yoga or even a long walk or leisurely bike ride, can all constitute a ‘break,’” Ting says.

How to Jump Back Into Your Workouts

Depending on how long you took off — and lazy you were — you might not want to jump back into your workouts, but rather ease into them. If you’ve taken any more than a couple weeks off, you’ll probably notice some differences. After a month or more, you’ll definitely want to get started with a less-intense version of your regular workout, Ting says.

"When it comes to getting back into shape, you do have muscle memory working for you."

“The most important thing is to back off a little for the first week,” Schoenfeld says. “Choose a weight where you will be able to stop several reps short of failure on your sets. The following week you should be able to train at your previous level, assuming the reason for stopping wasn't an illness or injury.” Meanwhile, if you’re getting back into running, start at a pace at which you can run comfortably and are able to speak in short sentences. After a week, try turning up the speed.

RELATED: Blast Calories, Burn Muscle with Daily Burn's Power Cardio Program

It can be frustrating to exercise at anything less than your max effort, sure, but gradual is the way to go to prevent injury. The last thing you want is to walk into the gym after a month off, try to squat your “usual” load, and throw out your back. (Hello, another month off.)

Luckily, when it comes to getting back into your pre-break shape, you do have muscle memory working for you, Schoenfeld says. There are two aspects to muscle memory. One involves your ability to carry out movements in a coordinated fashion. Wonder why your first rep on the bench press looked so sloppy? It’s because your body was learning which muscle fibers it needed to recruit, and which ones it didn’t, to properly perform the exercise.

Then second component of muscle memory involves your cells. “Muscles have satellite cells — basically muscle stem cells — that help to drive protein synthesis. Resistance training increases satellite cells and these changes remain for years,” he explains. “So even if muscle is lost from taking time away for many years, a person can regain the lost muscle much more quickly after an extended layoff.” Score.

Exactly how long it takes will vary from person to person, but by and large, you can expect to be back in fighting shape in a few weeks.

Want a no-excuses workout you can do at home? Try Daily Burn's total-body Barre Harmony program — free for 30 days! 

Originally published November 2015. Updated May 17, 2017 

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5 Total-Body Moves to Take Your TRX Training Up a Notch

[caption id="attachment_58654" align="alignnone" width="620"] Photo: Courtesy of TRX[/caption]

You’ve probably seen a regular TRX suspension system at the gym. And you’ve most likely watched male gymnasts swing and steady themselves between two rings on TV. Well, meet TRX’s new tool that combines the two: The Duo Trainer.

With two flat bars placed at the bottom of rope-like bands, this new system allows you to turn up the benefits of bodyweight exercises — particularly those that target shoulder and core stability. In other words, it builds super strong upper bodies and tight abs. (We mean it: You probably haven’t felt your core burn like this before.)

RELATED: 6 Common TRX Exercise Mistakes (And How to Fix Them)

“This piece of gear expands the bodyweight training opportunities you get from pulling movements by making hanging, swinging and pull-ups — critical components to any training program — more accessible to everyone,” says Kelly Starrett, DPT, founder of Mobility WOD. Because you can easily adjust the tool to fit your height and anchor it to a pull-up bar, squat rack or even a tree (just pick a thick, sturdy branch), it’s super versatile for anyone looking to intensify their total-body strength routine.

Now it's time to hold tight — here are Starrett’s five favorite TRX training moves.

RELATED: 8 Advanced TRX Exercises to Build Strength

5 Total-Body Exercises for Next-Level TRX Training

These five exercises strengthen your upper body, helping you perform moves like push-ups, pull-ups and bench presses with ease. And besides targeting your shoulders, you’ll work your legs and abs, too. String them onto the front or back-end of your workout, Starrett says. “[The TRX Duo Trainer] provides an outstanding warm-up tool to prime rotation of the body,” he explains. “But it also acts as a great finisher at the end of a workout.” In the words of Starrett: It’s no accident that super strong shoulders were built on gymnastics rings.

[caption id="attachment_58663" align="alignnone" width="620"] Demos: Courtesy of TRX[/caption]

1. Duo Negative Press

Push-ups are one of the most important functional moves to master. And this TRX training exercise will help — especially if you have trouble pushing yourself back up after lowering to the ground. You’ll focus on the eccentric or downward phase of the movement to build strength and stability needed to nail the full range of motion. If you feel like you can’t lower yourself down without falling, simply hold the plank.

How to: Start in a high plank position with both hands in the Duo Trainer and your body in a straight line from shoulders to ankles (a). Take three to five seconds to slowly lower your body to the ground, as you maintain that straight line. Elbows should stay in by your sides (b). When your elbows reach higher than your shoulders and chest is almost to the floor, drop your knees to the ground and quickly push yourself back up (c). Raise your knees and repeat for 3-5 reps.

RELATED: Can’t Do a Push-Up? Here’s Where to Start

2. Duo Static “L” Hold

This targets your entire body — you’ll especially feel it fire up your core — while you work to maintain a steady hanging position. This is also the same posture you need to perfect for the bottom of a kettlebell swing, the top of a tricep dip and the end a swim stroke, says Starrett.

How to: Sit in between the two Duo Trainer straps with one hand on each handle and your legs straight out in front of you, forming an “L” shape (a). Straighten your arms and lift your butt off the floor. Palms should point forward and slightly outward (b). Hold for three breaths or about 10 seconds then lower and repeat for 3-5 reps.

3. Duo Negative Dip 

Here’s another exercise that works your muscles in the eccentric or downward phase. This helps build more strength and stability in your shoulders, as well as your abs. If you don’t have enough control to slowly lower yourself to the ground, just hold yourself in the static position.

How to: Stand between the Duo Trainer and grab a handle with each hand. Palms should face slightly outward, at about 11 o’clock and 1 o’clock (a). Jump up with your feet together and straighten your arms. Point your toes, engage your abs and stabilize yourself in this position for a few sections (b). Slowly lower yourself down (about three to five seconds), until elbows are about in line with shoulders (c). Then step down to the ground and repeat for 5-7 reps.

RELATED: No More Sit-Ups: 7 TRX Moves to Work Your Abs

4. Duo L Pull-Up

Adding more demand to your typical static hold, this move really challenges your stamina, stability and upper body strength. By bringing your legs straight out in front of you, you target your abs even more and also turn up the challenge in your pull-up. Can’t pull yourself up, while still holding your legs out? Simply do the move with your legs straight down or continue to work on your static L hold.

How to: Start hanging from the Duo Trainer, one handle in each hand (palms face outward) and legs straight below you (a). Point your toes and bring your legs up and parallel with the floor, so your body is in an “L” shape (b). Pull yourself up to the top, so chin comes above your hands. Palms should rotate in toward each other (c). Slowly lower yourself back down, keeping your palms facing inward and legs up until you reach the floor (d). Repeat for 3-8 reps.

5. Duo Knees to Elbows 

Skip the crunches and ditch regular old leg lifts — this move takes trunk control to the next level. It also increases lower body strength and helps improve shoulder stability. Start with single knee to chest movements, then work your way up to double.

How to: Start standing between the Duo Trainer, both hands on a handle. Rotate your shoulders inward so palms face each other (a). Pull yourself up off the floor, then without letting your upper body tilt backward, bring your knees up to your elbows (b). Pause for a second, then slowly lower your legs back down (c). Repeat for 4-8 reps.

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