5 Exercises for the Perfect Beginner Bodyweight Workout

[caption id="attachment_64450" align="alignnone" width="620"] Photo: Ryan Kelly / Daily Burn 365[/caption] If you’ve committed to exercising every day this month (and want to keep it up all year!),­ we’ve got the perfect beginner bodyweight workout plan for you. Here, you’ll find five moves, complete with the beginner, intermediate and advanced variations so you can progress as you gain strength. Even better, you’ll get cheat sheet on how to put them all together into a circuit that fits your schedule and fitness level. Time to welcome your fittest year yet. RELATED: Got 10 Minutes? 3 Fat-Blasting Bodyweight Workouts

5 Beginner Bodyweight Workout: Meet Your Moves 

These five must-do exercises, curated by Daily Burn 365 trainer Dean Sheremet, will work your body from top to bottom. As a bonus, they require zero equipment (unless you choose to add weight), and you’ll get the swing of them in no time, Sheremet says. That means you can focus on pushing yourself toward more sweat and a better workout, instead of wasting time trying to figure out the exercise. Start with the beginner version of each move below and work your way up to the advanced version as your strength and fitness improves. It’s the progressive workout that improves right along with you. RELATED: The 15-Minute Home Workout to Survive the Holidays [caption id="attachment_64451" align="alignright" width="240"] GIFs: Dean Sheremet[/caption]

1. Plank (Beginner)

How to: Begin in a forearm plank position with elbows bent and directly beneath your shoulders, forearms flat on the floor (a). Contract your midsection to maintain a straight torso and hold for time. Don’t allow your low-back to sag toward the floor or your hips pike up toward the ceiling (b).

Up-Down Plank (Intermediate)

How to: Begin in a high plank push-up position with arms straight and hands directly under your shoulders (a). Keeping your back flat and your body in a straight line, contract your midsection and bend one elbow to lower onto your forearm, then follow with the other arm (b). Return to starting position by straightening one arm and planting your hand under your shoulder. Then, push up with the opposite arm so both arms are straight and you’re back in a high plank position (c). Continue for time, alternating which forearm goes down first and which pushes back up to starting position.

Up-Down Plank to Push-Up (Advanced)

How to: See up-down plank above, and add a push-up each time you reach the extended arm plank. Why it’s on the list: No matter which plank variation you choose, you’ll build core strength and stability — a must-do if you want to move with ease and even stand upright. With the intermediate and advanced versions, you’ll also target your chest, triceps and back. RELATED: This is How to Do Perfect Push-Ups (Even on Your Knees)

2. Reverse Lunge (Beginner)

How to: Stand tall with feet hip-width apart, arms at your sides (a). Step backward with one foot and bend both knees to lower your hips toward the floor. Knees should bent 90 degrees, while the front knee stays behind your front toes (b). Return to standing by pushing through the heel of your front foot (c). Repeat with the opposite leg. Continue alternating sides for time.

Split Squat Jump (Intermediate)

How to: Begin in a lunge position, knees bent with your front thigh parallel to the floor (a). Jump up explosively and switch legs midair so your back leg becomes your front leg (b). Land softly and repeat for time (c).

180 Split Squat Jump (Advanced)

How to: See the split squat jump above, but squeeze in a 180-degree turn as you jump and switch legs to hit each lunge. Why it’s on the list: You’ll hit your quads, hamstrings and glutes — some of the biggest muscles in the body. Translation: You burn more calories as you build strength. The intermediate and advanced variations also give you a cardio boost.

3. Bodyweight March (Beginner)

How to: Stand tall with feet hip-width apart, arms at your sides (a). Simultaneously drive your knee and opposite arm up so both are bent 90 degrees (b). Lower to the starting stance and repeat the movement with the opposite arm and leg (c). Continue for time. When marching, think about pulling your heel directly up to avoid overarching your back. Shoulders should stay over your hips.

High Knees (Intermediate)

How to: Stand tall with feet hip-width apart, arms at your sides (a). Standing in place, drive one knee high toward your chest as quickly as possible, place your foot back on the floor and immediately driving the other knee high toward your chest (b). Continue to alternate your knees as quickly as you can while maintaining a straight torso (c). Keep repeating for time.

Quick High Knees (Advanced)

How to: See high knees above, but simply go faster, just like you would on the run. Keep aiming to get your knees as high as possible, too. Why it’s on the list: Whether you go fast or slow, you’ll get your heart pumping while you strengthen your hip flexors. RELATED: 3 Quick HIIT Workouts for Beginners

4. Lateral Lunge (Beginner)

How to: Stand tall with feet hip-width apart, arms at your sides (a). With one foot, take a big step to the side, bending that knee and sitting down and back on your leg. Lower your hips as far as possible. Think about hitting a squat position on that side moving leg, as your other leg stays straight (b). Return to standing by pushing off the foot of your bent leg (c). Continue alternating sides for time.

Curtsy Lunge (Intermediate)

How to: Stand with feet hip-width apart (a). Keeping your weight on one leg, step the opposite foot back on a diagonal until you end in a lunge, with your back foot to the back and side of your front foot (b). Drive back to starting position by pushing through the hip of your stationary leg (c). Continue alternating sides for time.

Weighted Curtsy Lunge (Advanced)

How to: See curtsy lunge above. Now pick up some dumbbells or a kettlebell. Added weight will help build your strength even faster. Why it’s on the list: This move strengthens your quads, hamstrings and glutes, as well as targets your inner thighs — all important for walking, running, jumping and twisting.

5. Knee Grab Sit-Up (Beginner)

How to: Lie on your back on the floor with your arms and legs extended (a). Brace your core and perform a sit-up, as you simultaneously bend your knees toward your chest and grab your knees with your arms at the top of the movement (b). Slowly lower back down to the floor and straighten your legs (c). Repeat for time.

V-Ups (Intermediate)

How to: Lie on your back on the floor with your arms and legs extended (a). Keeping your legs straight, lift your feet up toward the ceiling to form about a 45-degree angle at your hips. At the same time, lift your torso and raise your arms to reach your fingers toward your toes (b). Lower your legs, torso and arms back down to the floor (c). Repeat for time.

Quick Tempo V-Up (Advanced)

How to: See V-up above, but pick up the tempo to amp up your heart rate and the calorie burn. Or pause at the top of the movement to really feel your core fire. Why it’s on the list: You’ll challenge your entire core as you improve balance and stability. RELATED: 50 Ab Exercises to Score a Stronger Core

Create Your Own Beginner Bodyweight Workout

No matter your fitness level, preference and schedule, you can easily put the five exercises above together to create a 10-, 20- or 30-minute circuit. Here’s how.  For a 10-minute circuit: Pick three moves. Perform the first move for 30 seconds, followed by 30 seconds of rest. Then, perform the second move for 30 seconds, followed by 30 seconds of rest. Finally, perform the third move for 30 seconds, followed by 30 seconds of rest. Repeat two to three times for a total of three to four rounds. Or, run through all five moves two times. For a 20-minute circuit: Perform all five moves using the same format as the 10-minute routine, working for 30 seconds followed by 30 seconds of rest. Complete four rounds. For a 30-minute circuit: Follow the same format as the 20-minute circuit, but perform six rounds. You can also play with the work to rest ratio, going hard for 45 seconds and resting for just 15. Read More 275 Bodyweight Exercises to Shake Up Your Workout Routine 20-Minute Bodyweight Workout for Your Busiest Days The Quick Calisthenics Workout You Can Do Anywhere

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5 Battle Rope Exercises, 1 Full-Body Cardio Workout

[caption id="attachment_64200" align="alignnone" width="620"] Photo: Twenty20[/caption] Remember those giant ropes you used to play tug of war with as a kid? Well, you can also use them as a tool to blast calories and build muscle at the gym. In fact, you only need a few minutes at the end of your regularly scheduled strength workout to get your burst of cardio in, along with a full-body workout burn. With the five battle rope exercises below, you’ll strengthen your abs, arms and shoulders, as well as activate your leg muscles and increase both upper and lower body power production. Even better, you get high-intensity conditioning all at the same time, says Liz Adams, athlete and coach at CrossFit Union Square. To top it off, any move can remain low-impact, which means they’re great for athletes with joint issues, and you can cater each exercise to any fitness level, Adams adds. So, next time you see those burly ropes at the gym, head over and give them a whirl (or whip) for 10 minutes. Research from the Journal of Strength and Conditioning shows that’s all you need to achieve a vigorous full-body workout. These five battle rope exercises will give you a creative, seriously taxing Tabata-style routine, so get slamming! RELATED: 5 Agility Ladder Drills for a Full-Body Burn

5 Battle Rope Exercises for a HIIT Full-Body Workout

Before you start swinging, make sure you anchor the rope around a heavy kettlebell (think more than 50 pounds), a weight machine or a railing. When you’re set, it’s time to wave in the results.

1. Jumping Power Slams

Power slams offer a total-body plyometric burn that tires your muscles out fast, says Adams. Now, add an explosive lower-body element and you turn up the benefits even more. How to: Stand with feet shoulder-width apart in a quarter squat, facing the anchor. Hold one side of the rope in each hand, then lower the battle ropes down to your sides with your arms extended (a). Lower into a squat, tighten your core, and then explode into the air, jumping high, while raising both hands overhead (b). As you land softly back down into a squat, forcefully slam the ropes onto the ground in a wave motion (c). Repeat 30 seconds, then rest for 30 seconds. Do 3-4 sets. RELATED: 5 Easy Moves for an Awesome 30-Minute Arm Workout

2. Squat to Shoulder Press

Strengthen your shoulders as you work your lower body and core, too. This movement is especially beneficial for barbell athletes because it uses the same muscles as the thruster or clean and jerk, Adams says. Instead of going for HIIT-style for this movement, focus on form. When your form starts to break, it’s time to stop, she says. How to: Start with your feet slightly wider than hip-width apart. Hold the ropes on your shoulders, making sure that there is very little slack in the rope itself (a). Lower down into a squat (b). As you stand back up, simultaneously press the ropes overhead to straighten your arms (c). Then, in one fluid motion lower the ropes back to the tops of your shoulders as you sink back into a squat (d). Repeat for 10-20 reps, rest for 60 seconds, then repeat for 3-4 sets.

3. Alternating Wide Circles

The wide circle motion in this full-body move puts extra emphasis on your back and grip strength, says Adams. Make the circles as big as you can, using your legs only if you need to. “I recommend keeping as much momentum going throughout the exercise as possible, because the more you slow down, the heavier those ropes will feel and the harder it will be to get those ropes moving again,” Adams says. How to: Stand with feet hip-width apart in a shallow squat. Grip one end of the rope in each of your hands. Tighten your core, and move each rope out to the side in a circle motion (a). Then, complete the circle by bringing your arm back in front of your body (b). Use the momentum to keep the circular motion going. Each arm should move independently, but still in-sync (c). Repeat for 30 seconds, then rest for 30 seconds. Do 3-4 sets. RELATED: 3 Cardio Workouts Under 20 Minutes — No Treadmill Required

4. Jumping Jacks

Jack up your heart rate up while working the smaller muscles in and around the shoulders. You’ll definitely feel this in your core and obliques, too, Adams says. How to: Start by holding one end of the rope in each hand, elbows bent and feet about hip-width apart (b). Jump your feet out wide as you bring your arms up and out to the sides, keeping your elbows bent so you can lift the ropes to shoulder height (b). Then, slam the ropes back down as you jump your feet back together (c). Continue the jack for 30 seconds, then rest for 30 seconds. Do 3-4 sets.

5. Alternating Jump Wave

Finish up arm day with a little full-body workout action that requires solid coordination and power. You’ll feel it in your shoulders, arms and back, while the squats target your glutes and legs, too. How to: Stand with your feet hip-width apart and grab one side of the rope with each hand. Place both hands to the right side of your hips and drop down into a squat (a). Explode off the ground as your swing the ropes up and over to the outside of your left hip, landing softly back into a squat (b). Continue alternating swings as you do jump squats for 30 seconds, then rest for 30 seconds. Do 3-4 sets. Read More 6 Killer Cardio Workouts That Don’t Involve Running Got 30 Minutes? The Ultimate HIIT Jump Rope Workout 15-Minute Plyometrics Workout for Cardio and Power

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The Top 8 Fitness Trends for a Fitter 2018

These days, your workout routine might not involve a big box gym. And if you’re up on the latest fitness trends, it might look a little something like this: sled pushes and battle ropes before work, mindfulness meditation during your lunch break, and a cryotherapy appointment before dinner. Because when it comes to wellness, it’s more than just a routine; it’s a lifestyle. And the numbers say it all: According to the Global Wellness Institute, the wellness industry is a $3.7 trillion business. It grew 10.6 percent from 2013 to 2015, and is expected to grow 17 percent in the next five years. But it's not just the feel-good effects of exercise that keep us coming back for more. It’s also the appeal of training and living like an athlete. Pete McCall, MS, CSCS, former exercise physiologist for the American Council on Exercise and director of fitness programming for Vicore Fitness, says, “More people want the athlete experience and that’s why we’ll continue to see athletic-based training workouts.” That’s right, people aren’t just interested in working out like LeBron James. They want to eat and recover like him, too. So if you, too, want to train like athlete, check out our list of the biggest fitness trends for 2018. RELATED: The Most Popular Health Food Trends of 2017

 8 Biggest Fitness Trends to Try in 2018

[caption id="attachment_64329" align="alignnone" width="620"]Photo: Ryan Kelly / Daily Burn Undefeated[/caption]

1. Boutique Boxing

Muhammad Ali fans aren’t the only ones hopping in the ring to train “Thrilla in Manila” style these days. Celebs, models and everyday athletes are shuffling into new studios like Rumble, Everybody Fights and Box Union in impressive numbers. And when people can’t hit a bag, they can do it at home with programs like Daily Burn’s Undefeated kickboxing program. One reason boxing is the knock-out workout of the year? Sandy Todd Webster, editor in chief of the IDEA Fitness Journal, says, “We’re all living with an incredible amount of stress in our lives and hitting a bag or throwing forceful air punches using the torque of our whole bodies is an amazing release!” And since most boxing studios offer the experience of training like a true boxer with strength training and conditioning components in each class, you get the performance benefits, too. Rick Richey, MS, LMT, NASM-certified trainer, says, “Exercise can seem boring when only focusing on physiological outcomes, but sports conditioning classes provide us with performance-based outcomes that make the exercises more engaging and fun.” [caption id="attachment_64330" align="alignnone" width="620"]Photo: Twenty20[/caption]

2. Functional Training 2.0

While functional training is nothing new, McCall says there’s going to be greater focus on enhancing strength in all planes of motion. Think about the daily activities, like pushing, pulling, lifting, bending and twisting, you do. “If you’re going to live a healthy, active and injury-free life, functional training needs to be the baseline for everything else you do,” Webster says. Barbells have become more popular for functional training, but McCall thinks, “We’ll see a re-birth in using medicine balls, resistance bands and plyometric training.” On the other hand, Richey says since more educational courses and trainers are trending toward weightlifting modalities themselves, their clients and classes will soon follow. "There will likely be an uptick in weightlifting, Olympic lifting and kettlebell classes that focus on building strength.” According to the Sports & Fitness Industry Association 2017 report, the use of barbells rose 4.3 percent last year and kettebells 3.2 percent. [caption id="attachment_64336" align="alignnone" width="620"]Photo: Tone House[/caption]

3. Revved-Up Recovery

Over the past decade, workouts like HIIT and CrossFit have encouraged us to dial up the intensity, but 2018 is going to be all about slowing down. “Instead of killing ourselves with extremely intense workouts seven days a week, we’ll see more intelligent programming that includes recovery,” McCall says. “High-intensity workouts are just one part of the equation for better performance. The other half is recovery,” he explains. But recovery goes beyond taking a 30-second water break in between circuits or supersets. Webster notes, “Recovery is multifaceted and includes taking short breaks from exercise, active rest, myofascial release, sleep…they’re all a huge part of overall health.” RELATED: 3 Fitness Studios That Are Going Big on Recovery [caption id="attachment_64331" align="alignnone" width="620"] Photo: Pond5[/caption]

4. Going hot…or cold

Speaking of chilling out between sweat sessions, cryotherapy is continuing to gain popularity for post-workout recovery. Proponents of cryotherapy believe that sub-freezing temps can help speed up muscle recovery and reduce inflammation by constricting blood vessels. Post-session, you should experience improved blood flow and less pain overall. “Cryotherapy is something you see more professional athletes who train at a high level doing,” McCall says, but with ClassPass offerings and flash sales, cryo appears to be making a cold dash for the mainstream. Meanwhile, some fitness studios believe heat is a better way to relieve pain and reduce stress. Sky Ting yoga studio in New York City has a built-in infrared sauna, and the Fhitting Room recently partnered with HigherDOSE to offer a sauna sesh post-workout. But are these recovery methods just a smoke show? Richey, who is opening his own recovery facility in early 2018, says, “There’s a lot of theoretical reasoning and rational, but little empirical research [about these recovery methods].” That will all change once science starts catching up with the trends, he says. “Research in fitness is often not pioneering. Research tries to measure, validate and quantify outcomes of what is already being done in the field. “ [caption id="attachment_64332" align="alignnone" width="620"]Photo: Asi Zeevi / Woom Cetnter[/caption]

5. Exercise in 3D

Basic, one-dimensional fitness classes won’t cut it in 2018. Studios are going immersive with their experiences. That means yoga studios with sound baths, and spin studios leveraging virtual reality into their classes. “Change and experimentation are inevitable in an industry with super creative minds, and necessary to keep offerings dynamic for exercisers who want to stay motivated through change,” Webster explains. These immersive experiences also provide perspective on how to use fitness to overcome life’s challenges. Webster says. “The instructor takes you on an amazing journey through imagery, storytelling, varied tempos and inspiring music.” RELATED: Mindfulness for Athletes: The Secret to Better Performance? [caption id="attachment_64333" align="alignnone" width="620"]Photo: Twenty20[/caption]

6. At-Home Workouts

This year, we saw FlyWheel and ClassPass expand their businesses online with live streaming workouts, joining the likes of Daily Burn and Peloton. “I think this is the next generation of exercise DVDs. Some people just prefer to work out in the comfort of their own homes,” Webster says. McCall says this is also another way for trainers to connect with their clients when they can’t make it to the gym. “It will be interesting to see how people start to re-create a live experience. We’re going to see how technology can change fitness,” McCall says. [caption id="attachment_64337" align="alignnone" width="620"]Photo: Matt Doyle[/caption]

7. Mindful Movement

Meditation hit it big in 2017. And it incorporated HIIT, too. Nike Master Trainer Holly Rilinger’s Lifted class, for instance, infuses a meditation pre- and post-workout. But McCall predicts meditation will be baked into other types of workouts in the new year. “We’re going to see mindful movement as part of strength training to improve cognitive function and mental acuity,” he says. Think: Workout apps and audio workouts with five-minute meditations. Webster says since we’re constantly glued to our screens, meditation can give us the headspace we need to truly focus on the push-up at hand. “If it’s five minutes before or after a class of guided meditation, it might be the only personal quiet time a person gets all day,” Webster says. RELATED: Meditation Meets HIIT in New Mindful Fitness Approach [caption id="attachment_64334" align="alignnone" width="620"]Photo: Twenty20[/caption]

8. Breath Work

OK, now that we’ve learned how to be more present, what’s the next step in fueling our workouts from within? That’s where breathing classes come in. “Meditation classes may turn the corner this year and start offering breathing techniques,” Richey says. The Valsalva maneuver is a method used in many weightlifting workouts. It involves taking a deep breath before lifting and holding that breath while you lift. At the release, you exhale. And if you’re new to meditating altogether, perhaps simply sitting and breathing could be the first step. “We are distracted by our screens and devices 24/7,” Webster says. “Emphasis on being more present and mindful in our lives — for however long we can manage — is an important way to regroup with yourself.” Read More Daily Burn 365: New Workouts, 7 Days a Week 3 Quick HIIT Workouts for Beginners 5 Moves, 30 Minutes: Your Ultimate Kickboxing Workout

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8 Fitness Goals to Set for 2018 and How to Crush Them

[caption id="attachment_64302" align="alignnone" width="620"] Photo: Pond5[/caption] It’s time to set that New Year’s resolution. And we’re not talking about vowing to drop pounds or get lean (though these ideas might help in those departments, too). When it comes to following through with resolutions, the more specific, the better. So we rounded up eight of the most badass (yet doable!) fitness goals you’ll want to steal for 2018 — from finally crushing a pull-up to balancing in a handstand, and a few others in between. Plus, we share the concrete steps to help get you to the finish.­ Pick one or tackle all eight. Either way, we see some big wins in your future. RELATED: 19 Reasons to Work Out (Beyond the Perfect Body)

8 Big-Time Fitness Goals to Set for 2018

1. Master the Perfect Push-Up

Why it matters: Most trainers will tout push-ups as a top total-body move, targeting your shoulders and back to your core and thighs. So becoming a push-up protégé will do your body some serious good. How to nail it: Believe us, it’s A-OK to perform the move on your knees, especially if you’re a workout newbie. But don’t settle for the modified version. Work on progressing to that high plank position. Daily Burn 365 trainer Prince Brathwaite explains how to do just that in the video above. Start by holding the top of the push-up position (aka a plank), then the bottom. Next, work on the eccentric or downward motion. Before you know it, you’ll perform it like a pro. Feeling super motivated? Work toward the plyo variation in this story, which scorches mega calories. RELATED: THIS Is How to Do Perfect Push-Ups (Even on Your Knees) [caption id="attachment_64287" align="alignnone" width="620"] Photo: Oregon Wine Country Half Marathon[/caption]

2. Finish Your First Race

Why it matters: Nothing compares to the glory you’ll feel at the finish line of your first 5K, 10K, half-marathon, marathon or triathlon (take your pick!). Even if you’ve covered a shorter distance before and move on to the next feat, you’ll feel so proud of the medal you earn after conquering that longer run. Other options for more cardio adventure: a trail race or mud run, like the Spartan Race. “Aroo!” as the Spartans say. (For a kick-ass training plan that’ll get you ready for the obstacle race, sign up for the Daily Burn Spartan program.) How to nail it: Of course, any distance requires some prep. Lucky for you, we have lots of race day tips and training plans. Sign up for a race in a cool new city or see your hometown from a different angle. (Check out this list of 263 races to choose from.) Then peep this advice to get you to the finish: The 5K Training Plan You Can Actually Do The Easiest 10K Training Plan Ever The Half-Marathon Training Plan for Beginners A Beginner’s Guide to Triathlon Training 13 Race Day Tips for Newbie Runners 5 Running Tweaks That Took an Hour Off My Marathon Time 7 Expert Tips for Pacing Yourself on the Run 12 Secrets from the Pros to Run a Personal Best

3. Hit That Handstand

Why it matters: Besides seriously impressing your friends and Instagram followers, balancing in an inverted position requires pretty top-notch core strength. It also builds muscle in your arms, shoulders and back. Not to mention, it can increase circulation in your upper body, while taking some pressure off your legs (at least for a little while). How to nail it: Defying gravity requires tackling small steps along the way. To do so, follow yoga expert Briohny Smyth’s progression in the video above. She’ll take you through grip and stabilization exercises, and teach you how to gain more strength in your core. Put in the effort and balancing on your hands could become as easy as standing on your feet. RELATED: 50 Ab Exercises to Score a Stronger Core [caption id="attachment_64285" align="alignnone" width="620"] Photo: Pond5[/caption]

4. Finally Do a Pull-Up

Why it matters: You probably perform the pulling motion — one of the body’s primary movement patterns — countless times in your day. So gaining strength in that area just makes everyday tasks way easier. Besides a more defined back, you’ll also gain arm and core power and improve your strength in relation to your body mass (aka relative strength). Ladies, we totally understand this move is exceptionally difficult to master, which is exactly why you should try. How to nail it: The most important step of the move comes from the eccentric or downward motion, says Ben Bruno, a Los Angeles-based trainer, in this overview of how to do a pull-up. You’ll spend a good amount of time practicing this portion, until you’re ready to try the real deal. (An assisted band will help with the full range of motion, too.) Continue practicing the movement, as many times as you can, until you’re ready to incorporate it into a workout. To build more strength before you even take it to the bar, try these 10 upper body exercises that prime your muscles for the pull-up. RELATED: 5 Total-Body Moves to Take Your TRX Training Up a Notch

5. Show Off an Impressive Lift

Why it matters: Not only will you blend in with CrossFit crowd (and look like a regular amongst them) when you learn to lift heavy, but you’ll also get seriously stronger. While lifting heavy might seem scary at first, it’s the most effective way to build muscle — which will burn more cals for you in the long run. Three notable lifts to add to your list: the deadlift (a total-body move that focuses on your posterior chain, especially hamstrings and glutes, and helps improve alignment), barbell snatch (for strength and power in your core, glutes and calves) and the clean and jerk (which targets the entire body and throws in a cardio endurance challenge). How to nail it: It’s all about breaking ‘em down — and we don’t just mean your muscle fibers, but the moves as well. Follow these links to master each step of the three lifts mentioned: The 5 Most Important Lifts to Master (deadlifts are number one) How to Do a Perfect Deadlift Olympic Lifts 101: How to Do the Barbell Snatch Weight Lifting 101: The Ultimate Clean and Jerk Guide [caption id="attachment_64286" align="alignnone" width="620"] Photo: Pond5[/caption]

6. Balance in Crow Pose

Why it matters: A skill any wannabe yogi covets, crow takes you from a deep squat position to putting all your bodyweight on your hands. You’ll do this by placing your knees right at your armpits. Anyone looking to work their core will also see the advantages of this move, as it’s all about balance. How to nail it: You’ll need to stretch and strengthen a few key areas of the body before bouncing up into the balance position. Practice these three moves to master crow from Kristin McGee, a New York City-based yoga instructor. Then, follow her form tips for reaching the top. (Just have a crash pad handy if you’re scared of falling!) You’ll be a crow pose pro in no time. RELATED: Are You Doing These Yoga Poses All Wrong?

7. Tackle a Pistol Squat

Why it matters: You probably do hundreds of regular squats throughout your day, but this single-leg variation kicks up the stability challenge. It’s the ultimate test for strength, ankle mobility and balance. The payoff: running and jumping off one foot more efficiently (looking at you, racers!), enhanced mobility, muscle gain and improved coordination. Oh, and some serious CrossFit cred. Who can turn that down? How to nail it: Form takes priority with this move, so that you don’t overload the knee joint. Follow the steps to building up to full range of (unassisted) motion in the beginner’s guide to the pistol squat video above. You’ll know you need to start from the bottom of the progression if your toes or heels leave the floor at any time during the exercise.

8. Learn a New Dance

Why it matters: Experts say the best workout you can do is the one you'll actually keep doing. And who can turn down a fun-filled dance party? Not only will you smile right through the sweat, but you'll also raise your heart rate for a cardio kick, while twisting and turning your way to fit. It's the perfect way to build stamina while testing your coordination skills, too. How to nail it: Just follow Dancing with the Stars alum and creator of Daily Burn's LaBlast program, Louis van Amstel in the video above. He teaches the main step of four ballroom dance methods, including the hustle, cha-cha, quickstep and lindy hop. Master all four and rule the dance floor. Or take it up a level by trying the Daily Burn LaBlast program, featuring even more personality and creative sequences from van Amstel — plus a ton more fun and fitness. Originally published December 2016. Updated December 2017.  Read More Winter Running Guide: How to Run Faster by Spring 5 Agility Ladder Drills for a Full-Body Burn Train Like an Athlete with This 30-Day Plan

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275 Bodyweight Exercises to Shake Up Your Workout Routine

[caption id="attachment_51932" align="alignnone" width="620"]Photo: Ryan Kelly / Daily Burn[/caption] You know the drill: Hop on the treadmill for a 20-minute interval workout. Next, hit the mat for a few sets of squats and lunges. Then, finish off with some planks and crunches. The thing about getting into a regular workout routine is that it can become, well, routine — even boring. But thanks to these countless variations and modifications from top fitness experts, including our very own Daily Burn 365 trainers, you’ll never run out of ideas on how to challenge your arms, abs, glutes, quads, calves. You’ll be able to mix up your workout style, too — from barre to HIIT to CrossFit, and more. Whether your goal is to torch serious calories, tighten and tone, or improve your flexibility and mobility, we’ve got 275 exercises to reignite your workout motivation. (Seriously, you’ll never think of a burpee, squat, plank or jumping jack the same way again!) Exercise equipment is optional, but having some dumbbells on hand can challenge your body in new ways. Now, get up and get moving!

275 Bodyweight Exercises to Mix Up Your Workout Routine

[caption id="attachment_51890" align="alignnone" width="620"]Photo: Ryan Kelly / Daily Burn[/caption]

7 Arm Workouts for Stronger Shoulders, Biceps and Triceps

The beauty of most full-body strength training workouts is that they’ll, in some shape or form, hit the arms. But if you want to devote some quality reps to your shoulders, tris and bis, this is where it’s at. From push-ups to renegade rows to battle ropes, you’ll get pro tips on how to flex your arms and test the limits of your upper body. Plus, learn how to engage your arm muscles and create resistance with no-equipment workouts.

30-Minute Arm Workout

5 Moves, 15 Minutes: Your Bodyweight Arm Workout

6 Moves for Awesome Triceps and Biceps

20-Minute Battle Ropes Workout

6 Resistance Band Exercises for Strong, Lean Arms

5 Advanced Push-Up Exercises to Try Now

The Towel Workout for Your Arms

[caption id="attachment_51891" align="alignnone" width="620"]Photo: Ryan Kelly / Daily Burn[/caption]

8 Ab Workouts for a Stronger Core

Crunches, planks, side planks, leg raises, spidermans, toe touches, bicycles — there’s no shortage of exercises to help you tone and strengthen your core. What’s more, there are countless variations — standing, sitting or laying on a mat — for these classic moves. Consider your core repertoire upgraded!

5 New Crunch Variations to Try Now

5 Planks to Sculpt Your Entire Core

7 TRX Moves to Work Your Abs

Your 6-Minute Ab Workout

6 Core Exercises for Beginners

5 Oblique Exercises to Sculpt Your Abs

6 Essential Core Exercises for Runners

7 No-Crunch Exercises for Six-Pack Abs

[caption id="attachment_51892" align="alignnone" width="620"]Photo: Ryan Kelly / Daily Burn[/caption]

8 Plyometric Workouts for Better Conditioning

Plyometrics are high-intensity exercises that stretch and shorten your muscles, while raising your heart rate. The result is a calorie-torching and muscle-toning workout. From plyo lunges to jump squats to plank jacks and broad jumps, here are some exercises that will help you improve agility, while increasing strength and speed. Ready to jump?

5 Plyo Box Exercises to Rev Your Fitness

4 Bodyweight Partner Moves

7 Creative Burpee Variations to Test Your Strength

15-Minute Plyometrics Workout for Cardio and Power

Your 20-Minute MetCon Workout

30-Minute HIIT Jump Rope Workout

Full-Body Plyometrics Workout

The Weight Vest CrossFit Workout

[caption id="attachment_51893" align="alignnone" width="620"]Photo: Ryan Kelly / Daily Burn[/caption]

8 Cardio Workouts to Burn Calories Fast

These days, cardio doesn’t just mean a 30-minute jog on the treadmill or power walking on the elliptical. Virtually any workout can incorporate a little cardio by simply adding a jump, increasing speed and challenging your agility and mobility. Here, you’ll find new ways to get your heart rate up, go outside of your comfort zone and break a sweat.

The 5-Minute Kickboxing Workout

22-Minute, 5-Circuit Total-Body Workout

3 Fat-Blasting HIIT Workouts to Try Now

3 Quick HIIT Workouts for Beginners

7 Burpee Progressions to Get Your Heart Pumping

5 Quick Cardio Exercises That Don't Involve Running

3 Treadmill Workouts for Power Walkers

A 10-Minute Rowing Workout

[caption id="attachment_51895" align="alignnone" width="620"]Photo: Ryan Kelly / Daily Burn[/caption]

9 Butt Workouts to Get Your Glutes in Gear

While some people are obsessed with toning their arms and show off their perfectly sculpted guns, others would prefer a much more shapely and stronger backside to charge through hills or pack serious kicks. Lunges, squats, single-leg touchdowns, donkey kicks and bridges are designed to work the glutes, sculpt thigh muscles and strengthen your hamstrings. Check out these exercises to show your lower half some TLC.

5 Power Lunges for Killer Glutes

3 Exercises for Seriously Toned Thighs

4 Lower-Body Exercises Towel Exercises

5 Moves for Your Butt, Hips and Thighs

How to Kettlebell Swing Like the Pros

How to Do a Pistol Squat

6 Squat Variations for Total-Body Strength

5 Exercises to Sculpt a Stronger Butt

6 Butt Exercises for Runners

[caption id="attachment_51896" align="alignnone" width="620"]Photo: Ryan Kelly / Daily Burn[/caption]

6 Total-Body Workouts You Can Do Anywhere

Sure, dumbbells, kettlebells and med balls can help you build muscle mass and achieve a leaner physique. But no piece of equipment can compare to your own bodyweight. Bodyweight training can help improve your stability and condition your muscles so that you shed more pounds faster.

The 15 Bodyweight Exercises You Should Be Doing

5 Two-for-One Bodyweight Moves From Brooke Burke

3 Fat-Blasting Bodyweight Workouts

8 Ways to Amp Up Your Bodyweight Workout

5 No-Equipment Back Exercises

8 Advanced TRX Exercises to Build Total-Body Strength

[caption id="attachment_51897" align="alignnone" width="620"]Photo: Ryan Kelly / Daily Burn[/caption]

10 Low-Impact Workouts to Improve Your Mobility 

Don’t let these barefoot exercises fool you! Sure, you can get comfy by doing these workouts at home, but we guarantee you’ll be feeling the burn and maybe even wiping some sweat off your brow in no time. The bonus is that these yoga and barre-inspired exercises will help relieve stress and put mind over matter. Don’t forget to throw in some stretches to start or end your day!

30-Minute Inner Thigh Barre Workout

5 Butt-Sculpting Barre Exercises

2 Sun Salutation Flows for Mega Calorie Burn

7 Beginner Yoga Poses

5 Relaxing Yoga Poses to Do Before Bed

3 Yoga Poses to Energize Your Morning

9 Yoga Poses to Survive Work, Stress and Travel

10 Easy Yoga Poses to Help Relieve Stress

5 Standing Desk Stretches

15 Stretches You Should Do Every Damn Day

Want more daily workouts and be part of a community that inspires you to be fit? Sign up for Daily Burn 365! This story was originally published August 2016. Updated December 2017.

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9 Easy Yoga Poses to Survive Work, Stress and Travel

[caption id="attachment_64253" align="alignnone" width="620"] Illustrations by Cody Shipman[/caption] A former Emmy award-winning news anchor and reporter, Christine Chen used to spend hours behind the news desk, delivering headlines about the latest disasters and scandals. Over time, the lack of sleep, stress and her hectic schedule led to anxiety and back pain. During commercial breaks, she’d lie on the floor of the newsroom to muster up enough relief to smile through the next news segment. “I see many patients who work in finance or jobs where you’re at your desk all day,” says Dr. Johnny Arnouk, orthopedic surgeon at Mount Sinai Beth Israel in New York City. “Since most people don’t sit with good posture, their back starts to hurt. What seems like a mild strain at first often becomes a chronic problem years later.” RELATED: 8 Signs You're Way Too Stressed (And How to Deal) Chen, then in her early 30s, was willing to do anything to feel better. Eventually, thanks to a combination of medical treatments and yoga, she began experiencing relief. Most importantly, as she began to incorporate yoga into her everyday life, she felt happier and less stressed. Eventually, she left her job in TV news to become a certified yoga instructor. While many of us could benefit from a stress-busting yoga practice, the truth is, it’s difficult to find time to go to class. Chen’s solution, detailed in her new book, Happy-Go-Yoga, is to take traditional yoga poses and adapt them to everyday situations. “When I was in a lot of pain and stressed out, all I wanted was to not feel so terrible,” says Chen, now 47. “Sometimes it’s the little things that can make a big difference, doing little things on a consistent basis.” And encouraging movement throughout the day is good for you, too. “It makes you think of yourself and your health first once in a while,” says Dr. Arnouk. Want to reap the benefits of yoga, even off the mat? These nine tension tamers and feel-good moves can be done anytime, anywhere. RELATED: 50 Resources to Step Up Your Yoga Game

Sunrise Stretches: Yoga Poses to Start Your Day

Take control of your day before it gets away from you. These three moves help set a good overall tone for your morning by opening your body and mind.

1. Rock Your Heart

Desperately in need of a good stretch when you wake up in the morning? This pose might help. “It’s a good, gentle way to balance the body,” says Chen, who lives in New York City. “When you wake up in the morning, you’re crumpled and slumped from sleeping. This opens your chest, gets your blood moving and brings suppleness to the spine.” How to: Sit up in a comfortable chair and place your hands on your hips (a). Inhale and lift up the center of your chest. It should feel like the lift originates from your middle upper back between your shoulder blades. (b). Exhale and draw your belly button into your body and gently tuck your chin to your chest. Feel your upper back dome slightly. (c). Repeat at least five times or more.

2. Swimmingly

This move is based on yoga’s classic fish pose. Instead of lying on the floor, you’ll use the wall to find the shape. “I feel like I’m snorkeling in this pose,” says Chen. “Reach your arms behind you and lift your head and chest slightly like you’re looking for fish in front of you.” This pose stretches your chest and helps release tension in the neck. How to: Stand with your back against the wall and your feet hip-width distance apart, shoulder blades resting on the wall (a). With your arms by your side, press your fingertips, palms and forearms firmly into the wall. (b). Begin to lift your chest up and away from the wall. Your shoulder blades should move slightly closer together on your back while your lower back remains on the wall. (c). Inhale and lift your chest a little more. Continue to breathe deeply. RELATED: 6 Exercises That Will Seriously Improve Your Posture

3. Unbreakable You

Have a big presentation or important meeting ahead? This move is based on a traditional mudra, or hand gesture, meant to connect you with your inner strength. Your interlocked fingers represent the coming together of your skills; the act of pulling your fingers apart is a symbol of your power, Chen says. How to: Stand or sit, back straight, and let your shoulders relax (a). Interlace your fingers and place your palms on your torso, just below your chest and above your belly button. Extend your thumbs up toward your chest. (b). Pretend to pull your fingers apart and reach your elbows out to the side. Your fingers should form a lock and prevent your hands from separating. Don’t let your shoulders creep up to your ears. (c). Slide your shoulder blades down toward your waist and reach through the crown of your head toward the ceiling.

Deskside De-Stressors: Yoga Poses for Work

Sitting and staring at your computer screen for hours isn’t doing your body any favors. “It’s important to get up every so often, stretch and keep yourself loose,” says Dr. Arnouk. These three moves address the main culprits of on-the-job pain — poor posture, tight hips and neck tension.

4. Spine Align

When you sit for a while, you may inevitably start to slouch. To counteract this, “All you need is a thin blanket or thick scarf to re-create the same feeling of a bolster to help you sit up nice and tall,” says Chen. “This aligns the spine, and relieves tightness in the neck, shoulders and back so you’re not working so hard to sit up.” How to: Roll your blanket, scarf or towel into a thin, smooth roll. The roll should be about as long as the distance between your seat and the base of your neck (a). Vertically align the roll with your spine and place it between your back and the back of the chair. Make sure you’re sitting back in your chair to secure the base of the roll in place. (b). Lean back and feel your chest and shoulders gently open.

5. Counter Pose

Do your hips feel as tight as rubber bands when you stand up from your desk? This pose was one of Chen’s go-to’s at the news desk to counteract the built up tension in her hips. It’s based on yoga’s pigeon pose. How to: Stand and face your desk, making sure that the space in front of you is clear (a). Lift your right leg and rest your outer shin, calf and knee on the desk. Your knee should be positioned slightly wider than your shoulder. (b). Place your hands on the desk to stabilize yourself. Flex your right foot, drawing your toes towards your shin. (c). Lean forward gently onto your left hand. Take your right hand to your right hip crease and let your fingers fan along the outer thigh. Press gently and rotate your thigh out and down toward the desk. Try to keep your hips even. (d). If you still feel okay, hinge forward at the hips while maintaining a flat back and walk your fingertips forward. The forward fold will further calm your mind. Switch sides. RELATED: 5 Standing Desk Stretches to Relieve Stress Now

6. Let It Roll

When you’re stressed, it’s common to find your shoulders slowly creeping towards your ears, causing your neck and shoulders to become stiff over time. Next time you feel your anxiety levels rise, this move will help you roll away the tension and restore mobility in your neck in 10 seconds max. How to: Sit in a chair, back straight (a). Inhale and shrug your shoulders, drawing them toward your ears. (b). Exhale and relax your shoulders. (c). Keeping your right shoulder down, inhale and gently drop your right ear toward your right shoulder. (d). Exhale and roll your chin toward your chest. (e). Inhale and continue to roll your head so that your left ear comes toward your left shoulder. (f). Exhale and roll your head back to center. (g). Inhale and roll your head to the right. Repeat several times.

Commute Calmers: Easy Yoga Poses for Travel

Can’t stand your commute? Crowded trains and planes, combined with delays and cranky passengers are a recipe for stress. The next time you travel from point A to point B, try these moves to find relief for your body and mind.

7. Eagle Perch

There’s nothing worse than being stuck in the middle seat. Instead of elbowing your neighbors, make your own space with this pose. It releases tension in your shoulders and upper back and helps you turn your focus inwards. How to: Sit up straight. Bend your elbows and lift them straight in front of you, to shoulder height (a). Take your right arm underneath your left arm and wrap it around your left arm. Connect your palms or the back of your hands together. Alternatively, press your arms together from elbow to palm. (b). Move your elbows forward slightly and let the tops of your shoulders drop away from ears. You should feel a stretch in your shoulders, upper arms and back. Switch sides. RELATED: 7 Beginner Yoga Poses to Get You Through Your First Class

8. Bird of Prey

This pose will help you improve your focus, while also teaching you to pay attention to your posture. You’ll open up your chest and sit taller. It’s also a good pose to complement Eagle Perch. How to: Sit in a chair towards the front of your seat (a). Take one arm behind you, elbow bent and forearm resting against the middle of your back, parallel to the seat of your chair. Your palm should face the back of the seat. Roll your shoulder up and back toward the seat. (b). If you feel comfortable, take your other arm behind you in the same fashion. Grasp opposite elbows. (c). Gently lift your chest forward and up. Widen across the collarbones and breathe deeply.

9. Reach for the Moon

If your energy levels are shot at the end of the day, try this pose on your commute home. It’s based on the yoga pose Standing Half Moon and is designed to refresh you, working your core and spine while improving your flexibility. It’s best for train or subway commuters. How to: Stand up straight (a). Inhale, reach your right arm up and over your head to grasp an overhead bar or handle. Let your left arm rest by your side. (b). As your reach for the bar, let the back of your right shoulder drop toward your waist. Keep your right arm straight but not locked. (c). Inhale and grow taller in your spine. Gaze up at your upper arm and don’t let your chest collapse. (d). Exhale and gently side bend to your left. Gaze towards your right shoulder. (e). Inhale and exhale at least 5 times. On an exhale, come out of the side bend. Originally published April 2015. Updated December 2017.  Read More 6 Mistakes You're Probably Making in Yoga Class The Beginner's Guide to Every Type of Yoga Stressed Out? 45 Resources to Help You Relax

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5 Bodyweight-to-Plyo Exercises to Supercharge Your Workout

[caption id="attachment_64252" align="alignnone" width="620"]Photo: Ryan Kelly / Power Cardio[/caption] We’re about to take your workout from basic to beyond. Plyometrics, also known as jump training, turn ordinary exercises into powerhouse moves. And the magic starts deep within your muscle fibers. Your slow-twitch (type I) and fast-twitch (type II) muscle fibers to be exact. Training your slow-twitch muscle fibers helps improve how you use oxygen during aerobic exercise. On the other hand, fast-twitch muscle fibers generate more force and are activated during plyometric exercises. Imagine running a race: Your slow-twitch muscle fibers will give you the stamina to get through each mile. As you approach the finish line, your fast-twitch muscles kick in so you can sprint to the end. But faster doesn’t always mean better — it’s important to activate both muscle groups. CeCe Marizu, Daily Burn 365 trainer, says, “Fast-twitch muscle fibers wear out faster than slow-twitch muscle fibers and are used when the body is pushing to its max potential.” Here’s your perfect workout to keep it simple — or power up with a plyometric variation. RELATED: 3 Quick HIIT Workouts for Beginners

5 Bodyweight Exercises to Make Plyometric

Here Marizu shows us how to take five bodyweight training moves, then level them up. Do 15-20 reps of each bodyweight exercise and then three to five reps of its plyometrics counterpart. Rest for a minute after completing one round of each pair of moves.

1. Squat to Squat Jump

The squat is one of the most important functional movement patterns to master. When you pick up a bag of groceries off the floor, you’re squatting. Squats primarily train the muscle fibers in your glutes, but they also work your hip flexors, core and back. Scale your squat up not just by adding weight or some height, too. To make it plyometric: From the bodyweight squat position, release the tension in your glutes by driving your hips forward and swinging your arms behind you as you jump off the ground. Marizu says the key to creating momentum is using your arms. “Try jumping with your hands behind your head — it’s hard! Your arms act almost like sails to take you up a notch,” she says. RELATED: 6 Plyometric Exercises for a No-Running Cardio Workout

2. Lunge to Plyo Lunge

Unlike squats, which use a broader base of support, lunges are more dynamic and force you to recruit more muscles in your core and quads to maintain balance. Get a leg up on your lunges by adding some speed to your split stance in the plyo version. To make it plyometric: “Make sure your stride is big enough between your front and back legs so you can still feel that connection with your heel and the floor. Also, use your quads to help you out,” Marizu says. Because plyo lunges can make you tired faster (and require a bit more coordination, too), Marizu recommends focusing on the depth of your lunge and to slow down so you don’t sacrifice form.

3. Step Jack to Star Jumps

Step jacks are used in every warm-up before a workout or run for a reason. “They work everything from your glutes to your calves and inner thighs,” Marizu says. Meanwhile, the plyometric variation, the star jump, also recruits your arms, deltoids (shoulders) and lats to help pull your body upward. To make it plyometric: Marizu says slightly bending your knees will help prevent your fast-twitch muscle fibers from tiring too quickly, so you don’t lose height. “Think of your knees like a coil. When you press down into them in a tighter position, the spring moves a little faster and with more force,” Marizu explains. RELATED: Burn Calories Fast with This 10-Minute Plyometric Workout

4. Plank to Plyo Spider Lunge

The ultimate isometric exercise, the plank is a true test of core strength. Start by holding a plank for 30 seconds and work your way up to a full minute. The dynamic variation, the spider lunge, uses your upper body and core to push off the floor to stabilize your body. Just remember to keep your core tight and your back and pelvis lifted throughout the exercise. To make it plyometric: “Push the floor away from you to create room for your foot to come up and keep your joints in alignment,” Marizu says. Another pro tip: Pull your stomach up and in to allow more space to fill your abs. “The small details in this move help make it one tough move at any pace!” Marizu says. RELATED: 3 Plyometric Planks You Need to Try ASAP

5. Plank to Frogger

The frogger, also called a squat thrust, is one of the most underrated bodyweight exercises, Marizu says. It combines lower body strength, shoulder stability, hip mobility and balance. The low-impact step-up frogger exercise is a great way to practice good plank and squat form. But if you’re ready to power things up (and burn more calories), go for plyometrics! To make it plyometric: Hop your feet forward from the high-plank position to generate more force. Use the same pushing motion in the plank to spider lunge to engage your core and get into a squat position. Read More Hate Squats? 7 Glute Exercises for an Instant Butt Lift 8 Arm Exercises You Haven’t Done Before 5 Mountain Climbers for Seriously Sculpted Abs

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