7 Strength Exercises You Can Do with Yoga Blocks

[caption id="attachment_64085" align="alignnone" width="620"] Photo: Twenty20[/caption] Don’t get it twisted: Yoga blocks aren’t just for beginners — and they’re not just for yoga, either. While it may seem like these foam and cork cubes have been pigeonholed to assisting vinyasa flows, they can actually take your strength workout to a new level, too. Just take a cue from Caitlin Lavelle, founder of Lavelle Yoga Fit and trainer at Uplift Studios in New York City, who uses yoga blocks during most workouts with her clients. “They foam versions provide an unsteady surface to force people to work on balance,” she says. “They can also help with better body alignment, range of motion and develop proprioception,” aka understanding where your limps are in space. (A key for proper form.) These tools also add resistance to common moves. “Even for the most seasoned fitness veterans, they can make an exercise feel brand new,” Lavelle says. For instance, squeeze the block between your thighs during a plank or glute bridge and you’ll instantly feel new muscles fire. To learn other ways to incorporate yoga blocks into your workout for heightened strength and stability, check out some of Lavelle’s favorites. Ready to rise to the challenge? RELATED: The 15-Minute Medicine Ball HIIT Workout

7 Strength Exercises to Try with a Yoga Block

[caption id="attachment_64086" align="alignnone" width="620"] GIFs: Mallory Creveling / Uplift Studios[/caption]

1. Dead Bug

Squeeze the yoga block between your elbow and knee for this core-centric exercise and it’ll make your midsection work extra hard during the entire move. How to: Lie on your back. Place a yoga block the long way between your left elbow and left knee, both joints bent 90 degrees. Extend your right arm and left leg straight up toward the ceiling (a). Slowly and with control, lower both your right arm and right leg toward the ground. Keep your spine in a neutral position and head on the mat (b). Bring your right arm and leg back overhead and repeat for 8-10 reps (c). Then switch sides. RELATED: 50 Ab Exercises to Score a Stronger Core

2. Bird Dog

Here’s where you’ll feel that balance kick into gear, thanks to the elevation. Remember to keep your abs braced to execute the move with solid form. How to: Start on your hands and knees, with both your left knee and right hand on yoga blocks. Point your left toe behind you (the secret to targeting your core stability) (a). Extend your left arm and right leg straight out, so they’re in line with your shoulders and hips. Keep your shoulders and hips squared to the floor as you move, and your neck in a neutral position (b). Now, pull your left elbow and right knee in toward each other (c). Extend again and keep repeating for 8-10 reps (d). Switch sides.

3. Tricep Push-Up

Want to master the perfect triceps push-up? Grab your blocks — they’ll help get your body in the proper position. How to: Start in a high plank position, with a yoga block placed right at the top of each middle finger (a). Slowly lower down on a two-count to the yoga blocks (to focus on the eccentric phase), until your shoulders touch them. Make sure to squeeze your elbows in toward your sides (b). Then, press yourself back up to the plank (c). Repeat for 8-10 reps. RELATED: This is How To Do a Perfect Push-Up (Even on Your Knees)

4. Single-Leg Glute Bridge

Talk about finding the right footing. You’ll have to keep your hip and foot flexed and your leg straight to stop the block from falling as you move. This will also turn up the burn on your opposite glute and hamstring. How to: Lie on your back with knees bent and feet placed close enough to your butt that you can almost touch them. Extend your arms down by your sides and your left leg up toward the ceiling, foot flexed. Place the block on top of your left foot (a). On an exhale, lift your hips up toward the ceiling, engaging your glutes and abs and keeping the block steady (b). Slowly lower your hips back down and repeat for 8-10 reps (c). Switch sides.

5. Single-Leg Romanian Deadlift

This exercise already tests how strong you can stand on one foot — and the yoga block only makes it more difficult. Engage your core and glutes to stay upright. How to: Stand with your left foot on a yoga block (a). Keeping you back flat, shoulders down away from your ears and a slight bend in your standing right leg, lean forward, bringing your chest toward the ground and your left leg straight up behind you. Think about keeping your foot flexed and hips squared toward the ground. Hands can remain straight down by your sides, on your hips or up by your ears (b). Squeeze your glutes to come back up to stand and repeat for 8-10 reps (c). Switch sides. RELATED: Are You Doing the Deadlift All Wrong?

6. Plank IYTW

Crank up your core stability: The block adds an extra element of unsteadiness. The block in your moving hand will help with body awareness so you hit each letter with precision. How to: Start in a high plank position with you left hand on a block at its lowest height and your right hand holding another block (a). Lift your right arm straight up in line with your shoulder for form an I, bicep by your ear (b). Tap the block back down to the floor, and then lift it out to a Y shape (c). Next, tap the block back down to the floor, and then lift it straight out to the side in line with your shoulder to form a T (d). Tap your block back down to the floor again, and then lift your arm up to shoulder height and pull your elbow back to form a W (e). Once again, tap the block back down to the floor and repeat for 8-10 reps, maintaining a strong plank the entire time (f). Switch sides.

7. Flying Plank

Tack this on to the end of your workout to give your core one final test of strength. You’ll have to engage everything from your abs to your glutes to your thighs to stay in one straight line. How to: Start in a high plank position, with a yoga block placed right at the top of each middle finger (a). Slowly lower down to the yoga blocks, until your shoulders are resting on them (b). Practice the flying plank by picking up your right hand and straightening it back behind you (c). Then lift and straighten the right arm (d). When you feel stable, pick up both hands and straighten your arms back by your hips (e). Hold this position for 30 seconds or as long as you can. Read More Hate Crunches? 6 Better Core Exercises for Beginners 50 Ab Exercises to Score a Stronger Core 7 Easy Pilates Moves for a Quick Core Workout

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6 Hip Exercises You Should Do Before a Run

[caption id="attachment_64071" align="alignnone" width="620"] Photo: Twenty20[/caption] As a runner, you’ve probably given some thought to keeping your hips happy and healthy. But, if you’re like most mile chasers, that stops at hip exercises to “strengthen them.” While that’s definitely a start, you can’t effectively train any muscle that’s tight, overstretched, or altogether asleep, explains David Reavy, PT, a board-certified clinical specialist in orthopedic physical therapy and founder of React Physical Therapy in Chicago. No matter how dedicated you are to a running routine, the muscles that move your hip probably deserve one (if not all) of these adjectives. RELATED: 9 Things I Wish I Knew Before I Started Running

Why So Many People Have Tight Hips

Research from Northwestern University shows that people who exercise sit just as much as those who don’t, and if you haven’t guessed, sitting does a number on your hip muscles. Sitting shortens the anterior chain (or front of the body) and stretches the glutes, says Reavy. He notes that in this position, the glutes and abs then shut down. After all, when you’re sitting on your keister, crouched over a computer screen, these muscles don’t need to activate. So they stop firing. Problem is, the act of running hammers your hips with forces 12 times your body weight, Reavy says, and your butt and core muscles don’t simply start firing again after sitting. Meanwhile, the tightened-up muscles on the front of your body — including your hip flexors, which raise your knee to your chest with every stride — can’t properly absorb the shock or propel you forward. In the end, your running performance suffers and your risk of injury increases, Reavy explains. “Your body follows the path of least resistance, and when your hip muscles are inactive or tight, that path isn’t going to be the healthy one,” he says. While hip-related injuries can strike anywhere throughout the body, knee pain, IT band syndrome, and herniated discs are a few notables, he says. That’s why Reavy recommends runners perform hip-activation and release exercises regularly. By moving your hip muscles through eccentric (aka lengthening) actions, you stimulate specialized neurological sensors, called spindles, housed in every muscle fiber. The result: Your muscles return to their normal length, wake up and get ready to power your best run yet. Here, Reavy shares his six favorite hip exercises. Perform them every day for optimal results. On running and cross-training days, use them as part of your pre-sweat warm-up. RELATED: 3 Running Drills from Olympic Sprinter Tori Bowie

6 Hip Exercises to Add to Your Run Warm-Up

[caption id="attachment_64073" align="alignnone" width="620"] GIFs: K. Aleisha Fetters / React Physical Therapy[/caption]

1. Hip-Flexor Roll-Out with Hip Rotations 

How to: Lie face-down on the floor, and prop your torso up on your forearms. Position yourself so that both knees are bent, the inside of your left leg and the front of your right thigh is flat on the floor. Your right foot should extend toward the ceiling. Place a massage or lacrosse ball (a tennis ball will work, too) under your right hip crease, just inside and below your hip bone. This is your starting position (a). From here, slowly lower your foot toward the left, then to the right. That’s one rep (b). Perform 15 reps, then repeat on the opposite side.

2. Hip-Flexor Roll-Out with Knee Extension

How to: Lie face-down on the floor, and prop your torso up on your forearms. Position yourself so that both knees are bent, the inside of your left leg and the front of your right thigh is flat on the floor. Your right foot should extend toward the ceiling. Place a massage or lacrosse ball (a tennis ball will work, too) under your right hip crease, just inside and below your hip bone. This is your starting position (a). From here, slowly lower your foot toward the floor, then back up toward your butt. That’s one rep (b). Perform 15 reps, then repeat on the opposite side. RELATED: 5 Foam Rolling Moves You Aren’t Doing (But Should)

3. Forward-Reaching Lunges

How to: Get in a split stance with one leg in front of you and the other behind you, and your arms bent and hands held just outside of your shoulders. Bend your knees to lower your back knee toward the floor until your hips are just higher than your knees. Keep your weight in the heel of your front foot. This is your starting position (a). From here, while keeping your back flat, hinge at the hips to bend forward as if you are reaching for something in front of you on the floor (b). Reverse the movement to return to start. That’s one rep (c). Perform 20 reps, then repeat on the opposite side.

4. Side-to-Side Lunges

How to: Get in a split stance with one leg in front of you and the other behind you. Bend your elbows and hold your hands just outside of your shoulders. Bend your knees to lower your back knee toward the floor until your hips are just higher than your knees. Keep your weight in the heel of your front foot. This is your starting position (a). From here, while keeping your back straight, spine neutral and hips steady, bend your torso toward the right, then the left. That’s one rep (b). Perform 20 reps, then repeat on the opposite side. RELATED: 15 Stretches You Should Do Every Damn Day

5. Rotational Lunges

How to: Get in a split stance with one leg in front of you and the other behind you. Bend your elbows and hold your hands just outside of your shoulders. Bend your knees to lower your back knee toward the floor until your hips are just higher than your knees. Keep your weight in the heel of your front foot. This is your starting position (a). From here, while keeping your back straight, spine neutral and hips steady, twist and rotate your torso to the right, then the left. That’s one rep (b). Perform 20 reps, then repeat on the opposite side.

6. Up-and-Down Lunges

How to: Get in a split stance with one leg in front of you and the other behind you, and your arms bent and hands held just outside of your shoulders. Keep your weight in the heel of your front foot. This is your starting position (a). From here, while keeping your back flat, bend your knees to lower your back knee toward the floor until your hips are just higher than your knees (b). Then, drive through your front foot to reverse the movement and return to start. That’s one rep (c). Perform 20 reps, then repeat on the opposite side. Read More 6 Butt Exercises Every Runner Should Be Doing Hate Running? 25 Ways to Learn to Love It The 5 Hip Stretches You Need to Relieve Tightness Now

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The One Shoulder Muscle You’re Neglecting

[caption id="attachment_63967" align="alignnone" width="620"]Photo: Ryan Kelly / Daily Burn 365[/caption] When you do shoulder or back exercises, chances are you’ll engage your rhomboids, traps and delts. But one crucial shoulder muscle you should also be working is your serratus anterior. “It gets its name from its serrated shape, like a knife blade, as it attaches to the ribs, and is anterior (forward to) the shoulder blade,” says Phoenix Carnevale, Daily Burn 365 trainer and martial artist. RELATED: Get Sculpted Shoulders with These 5 Moves As the most flexible joint in your body, your shoulders rely on the serratus anterior for upward rotation of the arms and protracting the scapula. Think: front raises, chest presses, rowing or doing a push-up. “The serratus anterior anchors and stabilizes the shoulder blade, aiding in an open chest and lifted posture,” Carnevale explains. “The serratus anterior is also occasionally called the ‘boxer’s muscle’ because it assist in the action of punching.” So if you want to put more power behind your jabs and crosses, strengthening your serratus anterior is key. The catch? Because the serratus anterior is located on the underside of the shoulder blade near the inner ribs, it’s hard to target and is often a neglected muscle. “When the serratus anterior muscles are weak, they contribute to neck problems, rotator cuff issues and scapular winging (damage to the long thoracic nerve of the shoulder),” Carnevale says. Here are three moves to help you improve your serratus anterior strength. RELATED: 5 Yoga-Inspired Shoulder Openers

3 Shoulder Exercises to Strengthen Your Serratus Anterior

We’ve got your back (and your shoulders, too). Try these three shoulder exercises from Carnevale that target the serratus anterior. Perform eight to 10 reps each. [caption id="attachment_63965" align="alignnone" width="620"]GIF: Daily Burn 365[/caption]

1. Serratus Push-Up

You won’t feel like you’ve moved much with this shoulder exercise, but you should feel a retraction of your “wings,” Carnevale says. How to: Get into a push-up position with your hands directly under your shoulders (a). Lower your body between your shoulders without bending your elbows. Keep your elbows soft as you slide your shoulder blades back (b). Bring your shoulder blades forward and then squeeze them together as you engage your core and push away from the ground. RELATED: Got Shoulder Pain? 5 Exercise Modifications That Can Help

2. Wall Angels

The key part of this exercise is to keep your hands against the wall. If your hands aren’t able to touch the wall, don’t force it. But some common mistakes you want to avoid are bringing the chest forward or extending the lower back off the wall. How to: Stand with your back against a wall with your arms in cactus position at head height (a). Slide your arms upward with your shoulders down. Start with your thumbs touching the wall, and your elbows pressed as far back as you can reach (b). Lower your arms back to head height, while keeping your back against the wall. RELATED: Sculpt a Stronger Back with These 5 Moves

3. Accordion Breathing

People with asthma or breathing issues experience problems with the serratus anterior, Carnevale says. This breathing technique helps you engage your serratus anterior for a more effective workout. How to: Place your hands on each side of your rib cage and breath in by pulling your shoulder blades out, and then back and down. Read More 5 No-Equipment Back Exercises You Need in Your Life 5 Advanced Push-Up Exercises to Try Now 10 Upper-Body Exercises to Master the Perfect Pull-Up

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5 Agility Ladder Drills for a Full-Body Burn

[caption id="attachment_63939" align="alignnone" width="620"] Photos: Ryan Kelly / Daily Burn[/caption] If you’ve ever watched a basketball or football game, it’s not just the halftime-leading three pointers or the game-winning touchdowns that keep us glued to the screen. It’s the remarkable speed, skill and agility of the athletes. Players need to react quickly, move seamlessly in all directions and jump with precision. That’s where the fast-twitch muscles come in. So what’s the secret to activating these fiber II muscles? Agility ladder drills. CeCe Marizu, a former Division I swimmer and Daily Burn 365 trainer says, “We’re creatures of habit and we tend to always stick to routines that we know. An agility ladder works on one’s coordination, balance and even our neurological patterns.” After all, sports are as much of a mental game as a physical one. But even if the Super Bowl or the NBA final isn’t your goal, these agility ladder drills are sure to keep you on your toes — from cardio conditioning to honing better coordination and reflexes. Tack them onto your strength workout for a great heart-pumping finisher. RELATED: Burn Calories Fast with This 10-Minute Plyometric Workout

5 Agility Ladder Drills to Train Like an Athlete

Ready to step up your fitness? “Master simplicity before moving onto more complex foot patterns,” Marizu says. As for your arms? They’re key to making each drill a full-body movement. “Try running like a toy soldier and see how quickly you move. Add in your arms, and you suddenly feel a lot more graceful and powerful at the same time,” Marizu says. Repeat each of Marizu’s ladder drills three to four times through. [caption id="attachment_63929" align="alignnone" width="620"]GIFs: Life by Daily Burn[/caption]

1. Linear Run Through

Quick! Zip through this drill touching both feet inside in each box. At the end of the ladder, hustle back to the start to keep your heart rate up. As you progress, reduce the amount of time your feet are on the ground and add in high knees. RELATED: Get Fit Fast with This Total-Body EMOM Workout

2. Lateral Shuffle

Similar to the linear run through, the goal with this drill is to get both feet in the box while moving laterally. Marizu recommends a soft bend in your knees to help protect your joints. “This drill is a great way to get balance work in while keeping the move dynamic,” she says.

3. Squat Hop

Want to add some strength work to your drill? Insert a squat! The bodyweight exercise works your glutes, and you get your heart rate up even more by making it plyometric. “Squats add power by increasing the range of motion in the move,” Marizu says. If you want to amp things up, carry a weight, like a sandbag or kettlebell, to make it a goblet squat. Just don’t sacrifice proper squat form! RELATED: 5 Planks, 10 Minutes : Your Ultimate Ab Workout

4. Beast Crawl

The beast drill is great for strengthening your upper-body and core. But before you run or walk…you have to crawl. Proper beast form starts with getting into tabletop position and lining your shoulders directly above your wrists. Then, lift your knees an inch or two off the floor. “Once you have it, the move is almost like a puzzle. You move from side to side to find the right spot. Your whole body is engaged throughout the movement,” Marizu says.

5. Heisman Shuffle

The Heisman is the most advanced drill on the list, so don’t worry if you can’t nail it down right away. “The Heisman is hard, even for me!” Marizu says. To do this drill, alternate stepping each foot in and out of the box, and then pause to bring one knee up towards your chest to meet the opposite elbow. Alternate knees as you move through the boxes. “I count to myself and start moving super slow. Then, I find my own rhythm and increase the intensity,” Marizu says. For more awesome cardio workouts and sports conditioning exercises, sign up HERE for Daily Burn 365. Start your free trial today! Read More 7 New Burpee Variations to Test Your Strength 3 Cardio Workouts Under 20 Minutes — No Treadmill 3 Sprint Workouts That’ll Torch Calories Fast

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Winter Running Guide: How to Run Faster by Spring

[caption id="attachment_63915" align="alignnone" width="620"] Photo: Pond5[/caption] Now that all the big fall races are over and the weather is getting colder, most people are ready to pack away their sneakers and hibernate. While some consider the winter an off-season, it’s definitely not the time to slack off from training. “Many runners simply take the winter off, but this is a huge mistake,” says Jason Fitzgerald, USATF-certified running coach. “Taking a season off — or barely running at all — prevents most runners from progressing.” Take elite Saucony-sponsored runner Tina Muir, for example. After running the Chicago Marathon in October 2014, Muir has spent time working on the little things to make her a stronger runner like building strength, improving her form, and practicing yoga. “This downtime between racing is the best time to do it,” says Muir. “You can’t throw a lot of this work in when you’re training hard since your muscles are already fatigued. And, this way, you don’t have to spend half the spring and summer getting back into shape.” RELATED: Hate Running? 25 Ways to Learn to Love It In fact, the winter is the perfect time to build a solid foundation for running. “Figure out what your weak links are and to focus on those things,” says Jay Dicharry, director of the REP Biomechanics Lab, author of Anatomy for Runners and USATF-certified coach. “It’s not good enough to just have a strong engine. You need to have a strong chassis too — mobility, stability and strength. That will give you a better body to run with.” So, what’s a runner to do when the temps start dropping and workouts get moved indoors? For starters, focus on these seven key areas this winter. These exercises will help you figure out the right way to move so that you’ll be ready for a strong season of running once the weather warms back up. RELATED: 3 Running Drills from Olympic Sprinter Tori Bowie

7 Tips on How to Run Faster by Spring

1. Maintain Your Base

No matter the season, you want to maintain some level of base fitness. Ideally, you’ll want to keep logging the same amount of miles you’re used to. “If that’s not possible, reduce mileage by 10 to 20 percent. It’s a good way to stay in shape while being on a mental break from harder training,” says Fitzgerald. Reducing intensity is fine, too, just remember: “These aren’t junk miles,” says Dicharry. There are three important things that happen in your body when you train at approximately 60 percent of your maximum heart rate, he says. First, you build capillaries, the smallest blood vessels in your body. More capillaries means more efficient blood flow to your muscles and greater surface area for oxygen to transfer from your bloodstream into your tissues. Second, you build more mitochondria, the energy powerhouses of your cells. More mitochondria means more energy you can use, Dicharry explains. Third, you teach your body to regulate its blood sugar levels better so that you use your energy stores more efficiently. RELATED: 7 Expert Tips for Pacing Yourself on the Run

2. Build a Strong Behind

Many runners are plagued with inactive glutes and weak hips. Due to the inordinate amount of sitting we do in our daily lives, our behinds tend to be unresponsive, compromising their ability to do their job when we need them, like during a race. In fact, research shows that weak hip and bum muscles are often to blame for running injuries. In terms of mechanics, strong glutes help you drive off the ground in order to run more efficiently. Single-leg glute bridges are a great way to strengthen this area. During the exercise, “Ask yourself, ‘What muscles do I feel working?’ Most people will feel it in their lower back, or their hamstring will cramp,” says Dicharry, which isn’t good. “You want to learn how to move and drive from your hips to lift and stabilize the pelvis. If you’re having trouble isolating your glutes, Dicharry suggests imagining that you are squeezing a quarter between your butt cheeks as you raise your hips off the floor. “It seems like a simple exercise, but if you can’t master the basic bridge, you’re going to do everything else incorrectly,” says Dicharry. Add in clam shells, hip hikes and lateral leg raises and you’ll be on your way to building a strong bum. RELATED: 6 Butt Exercises Every Runner Should Be Doing

3. Improve Your Posture

Your mother was right: Good posture does matter. According to Dicharry, balance, alignment and posture all directly impact our running ability and form. “Most of us stand back on our heels and lock out our knees. We just ‘hang out’ in our posture,” says Dicharry. “When you stand like this all day, you’ll start to run like this, too. And, poor posture can inhibit your hip strength by half.” In order to stand up tall, you first need to find a neutral position in your spine. Stand and become aware of where the weight is in your feet. “Then, drop your breastbone and the front of your ribs down and you should feel the weight shift off your heels to the other parts of your feet,” says Dicharry. “Most people will feel like their muscles must work to maintain this position.” Practice proper posture all day — when standing, sitting, walking and running — so that it becomes second nature and you can maintain this position even during a hard workout. Muir also suggests doing drills to help you concentrate on your form, which translates to more efficient and faster running. Muir’s favorites include high knees, butt kicks and side shuffles. RELATED: 6 Exercises That'll Seriously Improve Your Posture [caption id="attachment_63916" align="alignnone" width="620"] Photo: Pond5[/caption]

4. Build a Strong Core

Having a sturdy center helps improve stabilization and allows your lower body and upper body to communicate more effectively. “The runners I’ve trained who have focused on this have performed much better,” says Cheri Paige Fogleman, trainer for Daily Burn 365. “A strong core gives runners an advantage in that your form doesn’t break down when you get tired.” Fitzgerald’s “bread and butter” core workout includes everything from planks and side planks to modified bicycles and bird-dog exercises. He recommends doing a routine like this two to three times a week. RELATED: 6 Core Exercises to Make You a Stronger, Faster Runner

5. Practice Toe Yoga

Your feet play an important role in running. Not only do they absorb the impact upon landing, they also help generate the force required to propel you forward when you run. Yet, according to Dicharry, many runners have weak feet and poor foot coordination. How can you make your feet more resilient? Practice toe yoga! What exactly is toe yoga? It’s learning how to move your big toe and little piggies independently of each other. Keeping the ball of your foot on the ground, lift up just your big toe while your little toes remain on the floor and hold. Then, drive your big toe down into the ground while you lift up your little toes and hold. “One of the most helpful things to do is to learn how to use your big toe,” Dicharry says. “Being able to drive your big toe down is a critical skill. You’re isolating the muscle in the arch of your foot. Its only job is to stabilize the arch.” RELATED: How to Score Perfect Running Form Like the Pros

6. Try Something New

Aqua jogging, stair mill, spin class… “There are so many other modalities that can support running,” says Fogleman. If you’re not training for a race, it’s a great time to switch things up. “The more things you do that are different, the better athlete you become,” says Dicharry. If some form of cross-training isn’t already in your weekly routine, mix in your favorite low-impact activity (or try something new!). Just one hour a week can pay dividends come spring.

7. Hit the ‘Mill!

Don’t want to run outside? No problem. Try the treadmill hill workout, featured below, from CLAY Health Club + Spa. It will build glute and leg strength as well as increase fast-twitch muscle fibers. The result: You're able to run farther, better, faster and stronger. RELATED: 20-Minute HIIT Treadmill Workout to Get Fit, Fast

Your Winter Treadmill Workout

Before you start, you’ll need to determine your speed and incline for the workout. Find your goal pace-per-mile for the desired incline — six percent for this workout — and corresponding treadmill mph setting. After you finish your warm-up, step off the treadmill belt and bring your speed up to your hill sprint speed and your desired incline. Step back onto the belt to begin your hill intervals. [caption id="attachment_63922" align="alignnone" width="620"] Photo: Twenty20[/caption] Originally published December 2014. Updated December 2017. Read More Why I Started Running — And Never Stopped 9 Things I Wish I Knew Before I Started Running 50 Running Resources for Speed, Strength and Nutrition

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10 Countries Every Fit Travel Lover Needs to Visit

[caption id="attachment_63892" align="alignnone" width="620"] Photo: Twenty20[/caption] A few years ago, a vacation might have been synonymous with sitting by the beach and sipping a refreshing cocktail. And while that’s always a welcomed break, these days more people are gearing up for getaways filled with equally epic and active adventures. So to inspire a little wanderlust and a lot more movement for your next trip, we rounded up the top countries perfect for fit travel. Learn about the workout culture of these amazing places, then start packing. You won’t want to miss these sporty, bucket list-worthy spots. RELATED: How Climbing Mountains Helped These 7 Women Heal

10 Countries Fit Travel Fans Will Love

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1. Greece

What to do: Hike History speaks for Greece’s athletic-inspiring atmosphere: The Olympics started here, plus it’s the birthplace of the marathon. It’s easy to stick to the tourist-heavy islands of Santorini and Mykonos — both of which have great fit offerings, like hiking along amazing coastlines or doing water sports such as sea kayaking, windsurfing or straight up swimming. But you also don't want to ignore the smaller Greek islands. Tinos and Naxos, for example, offer unique hiking trails with super scenic views. The trail to Xombourgo in Tinos offers granite mountaintop overlooks. And Summitting Mount Zas (aka Mount Zeus) in Naxos is a must-do thanks to its high peaks that let you see the Greek seas for miles and miles. Where to stay: Sign up for REI Adventures Greek Island Hopper package and your guide will handle travel from city to city, hotel stays in each town, and meals while you explore Athens, Santorini, Tinos and Naxos by land and sea. http://ift.tt/2AmybNv

2. Croatia

What to do: Scuba dive Water and wine lovers, Croatia is the country for you. A winery in Drače, a town nestled about an hour north of Dubrovnik, has become the world’s first underwater winery. Edivo Vina stores their vino in the Adriatic Sea, and visitors can to dive with staffers to grab a bottle to then down with dinner. Bonus: On your venture to the depths of the sea, you’ll swim by an old sunken boat at the bottom of the Mali Ston Bay. Cool deep-sea dives, breathing-taking underwater sights and some seriously delicious sips? Sounds like the perfect way to de-stress. Where to stay: This Airbnb with Instagram-worthy views of the Croatian coast and a budget-friendly price tag. Or opt for this one, which is basically right on the sea. RELATED: 7 Active Travel Getaways You’ll Want to Book ASAP http://ift.tt/2AmDwo2

3. France

What to do: Walk everywhere Everyone wonders how the French stay so fit, given the abundance of bread, cheese and wine. The answer: They walk more than the average American does. U.S. folk tend to average about 5,815 daily steps, whereas the French walk an average of 6,330. So if you’re visiting the City of Light, make like a Parisian and walk your way to the must-see attractions. (An alternative mode of transport: Rent bikes and ride from point to point, around the Palace of Versailles, including Marie Antoinette’s Estate.) When you’re craving a heavier dose of sweat, sign up for an hour-long Urban Bootcamp at Midtown Studio. Coaches lead the class in both English and French, so NBD if the only French you speak is ‘bonjour.’ Where to stay: Hôtel Plaza Athénée, which offers a pillow and mattress menu meant to help you relax more, courtesy of the soothing materials in the fabrics. No plans for New Years yet? Book a stay here until January 9 and you also get access to a private ice rink. http://ift.tt/2AoFNPC

4. Australia

What to do: All the water sports  The Land Down Under offers so many fit activities, it’s nearly impossible to highlight them all (not to mention fit them all in your itinerary). But if we had to choose the can’t-miss adventures, we’d suggest signing up for snorkeling in Lord Howe Island (a World Heritage site that’s insanely gorgeous) and kiteboarding in Noosa, one of the top spots to catch wind-lead waves. And the biggest bucket-list item: Swimming with humpback whales on the Queensland Coast. It doesn’t get more memorable than that. Where to stay: Kewarra Beach Resort & Spa, which offers sand-side accommodations situated between the Great Barrier Reef and the rainforest of North Queensland. RELATED: How to Conquer Your Fear of Open Water Swimming http://ift.tt/2AobhoK

5. New Zealand

What to do: Surf and bungee New Zealand practically begs for fitness addicts to visit, with their more than 9,000 miles of coastline ready for exploration. It’s a world-class surfing destination, so your top priority should be riding waves. Raglan is great for both pro and newbie surfers, thanks to its consistent conditions and multiple surf spots to choose from, based on your experience level. More of an adrenaline junkie? You can always bungee jump off Kawaru Bridge, the birthplace of commercial bungee jumping and the only place in Queenstown where you can bungee in tandem. (Just be sure to dip your toes into the jaw-droppingly beautiful turquoise waters at the bottom when you’re done.) Where to stay: This Rustic Treehouse Overlooking the Ocean, which will make you feel like you have the whole coastline to yourself. http://ift.tt/2nIi1rT

6. Brazil

What to do: Dance While Brazil has a strong sports tradition (hello, futbol!), it’s also known for dance. The most well-known options: Samba and capoeira. The latter is a martial arts practice infused with elements of dance and acrobatics. Many times, you can find street performers demonstrating how it’s done in Salvador, the cultural epicenter for capoeira. Take a class from Mestre Curio’s Escola de Capoeira Angola, then catch a performance from the Balé Folclórico da Bahia pros. If you’re looking to try a newer dance form, look for a Zouk class in São Paolo. Full warning: It’s a sensual partner dance that requires almost full-body contact, so make sure you bring someone you’re comfortable moving with. The dance style has a very improvisational feel, and by the end you’ll have engaged every muscle for a full-body workout. Where to stay: La Villa Bahia in Salvador, complete with a roof-top terrace, pool and delicious cuisine (and coffee!). Stay at Pullman Sao Paulo Ibirapuera Hotel in São Paolo for access to the main urban park next door and a full fitness facility. RELATED: LaBlast: The Most Fun Dance Workout You’ll Ever Do http://ift.tt/2nEqewY

7. Switzerland

What to do: Hike and ski Mountains, mountains, mountains — that’s what you’ll find no matter where you look, and it’s the main reason the Swiss are in such good shape. No matter when you visit, take advantage of the majestic peaks that provide more than 40,000 miles of marked hiking trails. (The Aletsch Arena comes highly recommended thanks to the views of the Great Aletsch Glacier.) And the skiing — well, everyone knows how baller that is. One of the most iconic spots is St. Moritz, often called the ski resort “on top of the world.” It's been open since 1864, has hosted the Winter Olympics twice (1928 and 1948), and was featured in the James Bond film The Spy Who Loved Me. With 56 lifts, 88 runs (more than 200 miles) and day passes for about $80, you’ll have plenty of entertainment. Where to stay: Stay connected with nature (and even wifi) at the Eggishorn Campsite, located right below the Aletsch area. http://ift.tt/2Ao71pC

8. Peru

What to do: Hike Of course, backpacking Machu Picchu is a no-brainer for adventure enthusiasts. But rather than rough it in tents while hiking along the Inca Trail, consider a lodge-to-lodge adventure. The Mountain Lodges of Peru offers the Salkantay stay, a seven-day journey across 15 different eco-systems on the trail. Along the way you’ll explore villages and mingle with the locals, and traverse mountain passes (some over 15,000 feet). At the end of each day, a cozy lodge, gourmet meal and soothing outdoor jacuzzi makes you way more comfortable — and helps you recover before the next day’s adventures. Where to stay: Mountain Lodges of Peru Salkantay Trek, where you’ll be thankful for a comfy setting after long hikes. RELATED: The 10 Most Incredible Hiking Trails in the World http://ift.tt/2AmneeB

9. Ireland

What to do: Horseback ride Ireland has strong ties to the equestrian world, so why not ride horseback for a workout? (If you think it’s not a workout, hop on a horse and see how sore your legs are the next day.) It’s also one of the best ways to explore the countryside. You can gallop along beaches, trot through trails, and maybe even try your hand at obstacles while you ride cross-country. Sign up for a day of lessons at the Birr Equestrian Centre — about a two-hour drive from Dublin — complete with clinics and cross-country treks for newbies and advanced riders. Where to stay: Barberstown Castle, because when in Ireland, castles are the only way to go. http://ift.tt/2nF5w09

10. Aruba

What to do: Water sports and ATVs With a rugged mountain landscape on one side of the island, white sand beaches on the other, and constant trade winds throughout, Aruba — dubbed One Happy Island — is the perfect fit travel Caribbean destination. If life on the water is more your speed, those reliable winds make windsurfing and kitesurfing easy to pick up (you can take a lesson at Vela Aruba). More of a land adventurer? Rent an ATV through De Palm Tours and catch a thrill riding through Arikok National Park. A must-see spot: the Natural Pool, a shell-shaped basin surrounded by jagged lava rocks and the Caribbean sea. It's the ideal place to hop off your joy ride and plunge into the turquoise water for a refreshing dip. Where to stay: Aruba Marriott Resort & Stellaris Casino, which offers daily workout classes — from tennis clinics and salsa classes to aqua Zumba and glow-in-the-dark basketball. Or sign up for the Wellness Retreat Package and score a healthy cooking class, private beach yoga session and credit to the Balinese-inspired spa. Read More 14 Trail Running Adventures to Try Before You Die 7 Top Outdoor Destinations for Rock Climbing Newbies From Surfing to Tennis: The Best Adult Summer Camps

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3 Fitness Studios That Are Going Big on Recovery

[caption id="attachment_63839" align="alignnone" width="620"] Photo courtesy of Tone House[/caption] You hoist 20-pound dumbbells like a weight room hero. You speed through sprints with a smile. And you toss, twist and slam med balls with the toughest of crowds. But, do you put as much effort into your workout recovery as you do your strength and endurance? Taking time to show your muscles some TLC after all that hard work could provide the push you need to not only feel better, but perform better, too. And you don’t have to wait until you’re sore or injured to give your body extra attention. In fact, many fitness studios now make post-workout recovery even easier — and more enjoyable. Check out the list of classes below that offer foam rolling, compression boots and more to give your muscles the five-star treatment. Plus, learn tips from their trainers about the best ways to soothe soreness and speed up results right at home. RELATED: 5 Scientifically Proven Ways to Reduce Muscle Soreness

3 Fitness Studios with A-List Recovery Perks

[caption id="attachment_63835" align="alignnone" width="620"] Photo courtesy of Tone House[/caption]

1. Tone House

Instructors encourage attendees of this athletic-focused facility to hop on a foam roller in the recovery lounge pre- and post-HIIT workout. But the real magic happens when you sit down and slip into the NormaTec boots, which use air pulsing and pressure to massage legs ($20 for 30 minutes). The locker rooms also offer cold tub therapy for a quick ice bath to ease aches. And you can sign up for recovery workshops or stay after class for a session with a physical therapist (both offered at select times, sometimes for an additional fee). The Tone House key to recovery: Make sure to foam roll your quads, hamstrings and glutes — three spots Tone House coach Adrian Williams does both pre- and post-sweat, along with a 20-minute stretch while his muscles are still warm. The glutes are especially important to alleviate tightness in your backside, which can lead to lower back pain, tight hamstrings or poor stability, he says. To loosen them up, sit on a foam roller with one ankle crossed over the opposite knee. Lean toward the bent leg and slowly roll back and forth, pausing for a few seconds on extra tight areas. “Everyone is always looking for new ways to elevate their athleticism. Sleeping, myofascial release and stretching are huge factors in pushing those limits,” Williams says. “Spend just as much time focusing on these key components and you will be able to push yourself to new heights.” RELATED: 5 Foam Rolling Moves You Aren’t Doing (But Should) [caption id="attachment_63836" align="alignnone" width="620"] Photo courtesy of Soul Annex[/caption]

2. Soul Annex

Soul Annex, the sister studio to the renowned indoor cycling class, offers various sweat sessions off the bike and on the mat. And their top recovery option is Le Stretch, which incorporates a lacrosse ball for self-myofascial release. The ball works like a typical foam roller, but gets into deeper tissues and smaller areas. You’ll hit three commonly tight spots in class — hips, shoulders and low back. Everyone from desk workers to workout junkies will benefit from the ah-mazing tension release. The Soul Annex key to recovery: “The biggest mistake people make when it comes to recovery is not recovering,” says Charlee Atkins, CSCS, Le Stretch creator and instructor and master SoulCycle instructor. An essential body part to focus on, she says, is your hips — but that doesn’t mean rolling out the hip itself. “Our bodies are so brilliantly connected that I recommend going upstream and downstream,” aka moving from the low back to thighs for hips, she says. To get the shoulders loosened up, she also has class goers roll above, below and to the sides of the scapulae (or shoulder blade) as well as the pecs (or chest) muscles. RELATED: The 6 Most Satisfying Stretches You’re Not Doing [caption id="attachment_63844" align="alignnone" width="620"] Photo courtesy of Mile High Run Club[/caption]

3. Mile High Run Club

If there’s one thing every runner needs in their training schedule, it’s regular recovery sessions. That includes foam rolling and, on extra tough days, compression boots. Thankfully, MHRC recently added NormaTec boots ($15 for 15 minutes) to their line-up of services to help pavement pounders get back on the road faster, sans soreness. You can also continue to use their foam rollers before and after stepping on the treadmill to loosen up the fascia or any lactic acid build up. The Mile High Run Club key to recovery: Before every run, MHRC coach Rich Velazquez rolls out his glutes, IT band and quads. “This loosens the fascia up before the hard work starts and allows greater blood flow to the area, increased mobility at the joints, and greater ‘fire power’ for the muscles,” he says. The body part Velazquez says most people skip rolling, but shouldn’t is the glutes. “The glutes are the largest muscle group we have, and impact the largest joint we have — the hips,” he explains. “If glutes get tight, the body starts to utilizer smaller and weaker muscles to do the same work.” In other words, running efficiency goes downhill. Another note from Velazquez: Don’t wait until something hurts to focus on recovery. “Be proactive, not reactive,” he says. Read More No Pain, No Gain? 5 Myths About Muscle Soreness Are You Foam Rolling All Wrong? Why Science Says You Should Take More Rest Days

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