17 posts tagged workout
15-Minute Workout: Lift More, Lose More
If you want to slim down and sculpt sexy muscles, then put away those five-pounders. A study published in Medicine & Science in Sports & Exercise showed that women who lifted a challenging weight for eight reps burned nearly twice as many calories as women who knocked out 15 reps with lighter dumbbells. Increasing your workload builds more muscle that torches fat all day long, says Barry Jay cofounder of Barry’s Bootcamp. And because lean muscle is compact, your clothes will fit better, not more snugly.
This workout, designed by Jay, uses “burn-out sets” to make you stronger and firmer. Starting with the first move, do four sets of 10 reps before going on to the next exercise. The key is starting with a weight that makes it tough to finish 10 reps. After those first 10, rest for a minute, then try another 10 reps. If you start losing form, drop down to a lighter weight. After 10 more reps, rest for a minute, then continue for two more sets, gradually dropping weight. Try it two or three times a week.
Print the “Lift More, Lose More” Workout!
Twist Your Way To a Toned Bod!
Sculpt a stronger, leaner physique by adding twisting and throwing moves into your routine
As good as most strength-training moves are for your body, they have a drawback: They tend to work your muscles in a single plane of motion—up and down or forward and back (think biceps curls and lunges).
But the way you move every day isn’t so straightforward. That’s why rotational moves are so valuable.
“Twisting or throwing exercises engage more muscles, improve your balance, and build functional, real-world strength,” says Tony Gentilcore, a strength coach at Cressey Performance in Hudson, Massachusetts. “Plus, the rotation comes from the core, so you’ll gain power and carve flat abs while you’re at it.” That’s a pretty awesome bonus.
Get the twisting workout!
Weekend Challenge: WALL SITS
This week, we’re mixing it up. Remember doing Wall Sits in elementary school gym? They’re back. Get into position this weekend and see how long you can hold this challenging move. Seriously. Hold on until your muscles are screaming! Note your time—we’ll be asking for it on Monday morning. So…ARE YOU IN?
WH WEEKEND CHALLENGE: T-Stabilization!
Start off in the pushup position. Keeping your arms straight and your body rigid, shift your weight onto your left arm and rotate your torso up and to the right until you’re facing sideways. Pause for 3 seconds, then lower back down. Do the same on the other side. That’s one rep. Want to make it harder? Add a pushup before the rotation.
Complete 3 sets of 10 reps of this move before every meal this weekend! So…ARE YOU IN?
The Better Sex Workout
Turn good sex into great sex—and tone your body—with these four Pilates moves
If the promise of a long, lean, dancer-like physique hasn’t made you a Pilates devotee already, this just might: Pilates can rev your sex life. Many of the practice’s poses target the muscles women rely on between the sheets—hip flexors, glutes, inner and outer thighs, and core. Pilates strengthens these key spots, enhancing your endurance, stability, and flexibility, all of which help to control your body so you can find and maintain the positions that feel best, says Marie Monahan, creator of the DVD On Beyond Kegels and founder of The Pilates Studio in Ventnor City, New Jersey.
Like Kegels, these moves engage and strengthen your pelvic floor, which can improve the frequency and intensity of your big finale as well as your partner’s satisfaction. Perform this workout, created by Monahan, up to three times a week: Do 10 reps of each move, going from one exercise to the next without resting. Work up to repeating the routine three times.
WH WEEKEND CHALLENGE: Donkey Kick/Bird Dog!
These moves might not look difficult, but trust us, they are. In the modified version, simply hold your abs tight for 10 seconds (breathing throughout). That’s one rep. Same idea in the regular and advanced versions, but you’re lifting your leg or your leg and opposite arm.
This weekend, before each meal, complete 3 sets of 10 reps.
So, ARE YOU IN?
WH WEEKEND CHALLENGE: Squats!
This Saturday and Sunday, do 3 sets of 10 squats (any version) before each meal. While squats target your quads, they also activate your core and just about every other muscle in your lower body, including your glutes, hamstrings, and calves. This makes the squat one of the best all-around exercises you can do! So, ARE YOU IN?
WH WEEKEND CHALLENGE: Russian Twists
Everybody twist! This week, we’re focusing on abs. This move targets all of your abdominal muscles, with an emphasis on your obliques.
Pick which version you feel most comfortable with and do 3 sets of 8 reps before every meal this weekend. So, are you in?
WEEKEND CHALLENGE: The V-Up
This weekend, we’re focusing on the core. Meet the V-Up! In the morning, afternoon, and night on Saturday and Sunday, do 3 sets of 8 reps of this challenging exercise.
If it’s too hard to do the regular version, check out the modification. If it’s too easy, hold a weight in your hands while performing the exercise.
Are you in?
New Power Pair: Yoga + Strength Training
By Jen Ator
The fitness world may have stumbled upon its new power couple: Yoga and weight lifting are emerging as complementary—not conflicting—practices.
This routine, created by New York City yoga instructor Kristin McGee, combines yoga postures and upper-body strength exercises into a fast-paced circuit. It’s easy to zone out during biceps curls, but adding the breathing and concentration of yoga brings a Zen-like focus to lifting, she says.
It also sculpts a more balanced body: “Yoga tends to emphasize pressing movements, like chaturanga, that work the muscles in the front of your body, but these combinations strengthen your back with rowing movements.”
Three times a week, grab a pair of three-to five-pound weights and move from one exercise to the next without rest.