#Kettlebell core workouts

[healthmonastery]

Unleash Your Inner Strength with Kettlebell Workouts: Swing into Action!

Hey there, fitness enthusiasts and curious minds alike! If you’re on the lookout for a workout that’s more exciting than a morning coffee and packs a punch like a superhero, then it’s time to dive into the exhilarating world of kettlebell workouts. Hold onto your imaginary capes as we take you on a journey through the dynamic realm of kettlebell swings, snatches, and squats that promise to…

[freeonlineworkouts]

Kettlebell workout

[ancientroyalblood]

Micro Workouts for Maximum Results: Fitness routines you can do in 5-10 minutes a day.

In today’s fast-paced world, finding time for a comprehensive workout can be challenging. Enter micro workouts—a revolutionary approach to fitness that allows you to achieve significant results in just 5-10 minutes a day. These condensed sessions focus on high-intensity, efficient movements that maximize calorie burn and build strength, making them ideal for busy professionals, parents, or anyone…

[atthequillsmercy]

Workout Challenge Catch-up!

[whowantshota]

omggg I love your writing especially the perv!jun one,, can I possibly get a perv!mingyu on too🫣🫣

pervert!kim mingyu

warnings ☆ MATURE CONTENT AHEAD, smut, inappropriate touching, pervert!mingyu, fitness trainer!mingyu, nonconsensual filming, afab reader x kim mingyu

a/n: @hanniebannie also asked for this but i accidentally deleted the request. also to make it easier to understand, the exercise reader is doing is called good mornings. i couldn't find a better way to describe it so searching it up might help

i'd actually go feral if i had a pervert!gyu

pervert!mingyu who's your fitness trainer. when you had said you wanted to start working out, your friend chan had recommended him to you.

you weren't very comfortable at first with the idea of having a male trainer, but pervert!mingyu is quick to put you at ease. always feeding you words of encouragement. but you're so cute, so don't blame him if he has some other thoughts too.

pervert!mingyu who takes you through an easy core worker for your first session. he stands over you and watches you, big hands grabbing your hips to fix your form. it's not his fault if his hands linger a little longer than supposed to, right?

pervert!mingyu who wants to tear your spandex apart and fuck you on the floor—see your soaping cunt squeezing around his cock. he's got a hard on all throughout his workout thanks to you! only fair if you help him take care of it.

pervert!mingyu who has you today for a private session. you're on leg and glutes today. he hands you a kettlebell and tells you to start with squats. pervert!mingyu standing behind you with his arms folded over his chest, unbeknownst to you he's palming himself through his pants.

"you've got to arch your back a little more," he murmurs, stepping close to you. his broad chest is pressed up against your back and you can feel his bulge press up against your ass.

pervert!mingyu who slots himself between your cheeks, firmly gripping your waist. he gives you the green to start the next exercise, eyes tracked on the way you bend at hip, ass pressing up against him even more than before. he throws his head back, groans. "yeah...just like that."

pervert!mingyu who loves the sounds you're making. doesn't matter if it's from the workout or from the way he touches you, you sound fucking delicious.

pervert!mingyu who calls the workout off early, forces you onto the mat and into a downward dog. slips you out of your spandex and pushes his fat cock inside of you. he loves the way your pussy feels, eyes rolling back as he pounds into you.

pervert!mingyu who cums faster than he had expected, overstimulated and moaning your name as he fucks you through your own orgasm.

pervert!mingyu who misses you the second you leave the gym, needs to be inside your cunt again. he distracts himself by going through the cams, fisting his cock as he replays the video footage from just a few hours ago.

of course he removes it from cctv's later, uploads it to his computer and brings it home. pervert!mingyu who's excited to make more film with you at your next session, and doesn't want to share that pussy with anyone else.

[liesmyth]

do you have any tips/resources for a beginner who wants to get into weightlifting?

thank you for asking!! I love this question. I love lifting! It's Good For You (helps increase bone density & metabolic rate, and it's good for injury prevention and developing functional strength). It's also a really great confidence boost. 10/10 would rec lifting to every single person reading this — if it's an option for you, give it a try.

TLDR: familarise yourself with common exercises. pick a beginner program. follow it. profit!

A more involved answer, with resources and details, is under the cut

familiarise yourself with common exercises

There are hundreds of possible exercises out there to target each specific body part. However, most of those are what's called "accessory" movements, as opposed to "basic" exercises that will pop up over and over in most lifting routines. Ideally, you want to know how to perform these movements, using light weights or just your bodyweight until you feel comfortable with it.

CORE BRACING (ft deadbugs. genuinely lifechanging skill!)

Squats.

Hip hinge. This is useful for deadlifts, romanian deadlifts, kettlebell swings & similar movements

Push movements (for example: dumbell chest press, shoulder press etc)

Pull movements (dumbell rows & many others)

That said. Please don't stress too much over "good form". Each exercise has infinite variations and especially as a beginner, you won't be lifting heavy enough weights to make form optimisation a big concern. All bodies are different and our individual stances vary a lot depending on body proportions, flexibility levels etc. You just want to know HOW an exercise is supposed to be performed, in terms of: which muscles it activates? what am I supposed to get out of it? how to do it safely? Your bodyweight squat doesn't have to be flawless, it just has to be good enough.

BTW, you know when I said that there are hundreds of possible exercises out there? Here is a very detailed masterlist + exercise guide for exercises impacting each muscle group.

learn your way around a weight room, if you aren't familiar with it already.

Broadly speaking: the free weights (bar, dumbells, kettlebells) are good for compound exercises that involve multiple muscle groups. The various machines are ideal for "isolation" exercises that target fewer specific muscle groups.

If you already know what's what, then skip this bit! But I've talked to many people who feel a bit intimidated by the weight room because they feel out of place in it, and in my experience familiarising yourself with the general layout is a good way to take away that discomfort.

And, in case this is something you need to hear: you deserve to be there, you're not taking space, and most gymgoers just want to finish their workout and shower, and won't pay specific negative attention to you. Most gyms have a weight room manager or floor trainer, at least during some shifts, and they WILL be happy to help you. If you're someone who doesn't want to be bothered while exercising, just preventively introduce yourself, say you're new

pick a program

I highkey recommend following a pre-made program instead of just fucking about on your own. Here's why

programs are well-balanced in terms of volume and muscle groups, to ensure you don't overtrain one body part and leave other lagging

they have a built-in "progression scheme" that will allow you to move to a higher weight in an optimal way — basically, you'll see strength advantages sooner

they help navigate information overload. There is SO much information about fitness out there that acts as an entry barrier. Following a pre-made program really helps with that.

If you have a gym membership, you may have the option of one "free workout program" made by a trainer who works at the gym. If that's in the cards, I'd recommend going with that.

Otherwise, I strongly recommend the "programs rec guide" over at r/xxfitness, the female fitness subreddit (the name is 15 years old but it's a queer friendly, trans inclusive space). I haven't personally done any of those, but Meg Gallagher of Before the Barbell is very solid, and that's the one I'd suggest.

get ready for DOMS

Also known as delayed onset muscle soreness. It happens 1) when you go to the gym after a while or start exercising for the first time 2) when you train a different muscle group than usual 3) when you up the intensity of a workout.

Basically, you wake up in the morning and you go OUCH!! ACHEY. That's DOMS. It happens because your muscle fibres are suffering microtears and reknitting (stronker!!) and you will feel very stiff and possibly very swollen (muscles retain water).

It'll take a few days for it to go away. IT IS SAFE TO EXERCISE THROUGH DOMS; the only thing limiting you is if you're too achy to move effectively. I recommend eating something protein heavy (more on that below) and doing some gentle exercise to make it go away faster (walking, at home-stretches or yoga, swimming if it's an option, etc.)

You DON'T want to stay in bed the whole time, because that'll only make you more stiff and make it last longer. Note that "post exercise achiness" is something that WILL go away after the first couple of weeks or so, depending on your recovery (again, gentle exercise and/or going to the gym again when you're still a bit achey is actually preferred than being completely at rest until they're fully gone away). Long term, you're NOT supposed to feel high-level soreness after working out. "No pain no gain" is mostly bullshit.

evaluate your program!

I'm always saying this, but the best exercise is the one you actually stick with. If your exercise plan is dull or fills you with dread, it doesn't matter how good for you it supposedly is — ditch it. Give yourself a few weeks of whatever program you pick, then re-evaluate: what are your favourite exercises you've done so far? Which ones you don't like? What would you like to do? Programs can and should be modified according to your preferences, and it's a lot easier to customise something that works for YOU once you're a bit more familiar with everything. For example, maybe someone at your gym is doing kettlebell swings and you think it's cool and you'd rather do those instead of crunches for your abs. Why not. Just note down what's working and what isn't, and then re-evaluate (with gym trainers if that's an option, but also, I mean it, HMU whenever).

odds and ends!!

None of these things are a big deal, but they make your life easier:

Hydrate during a workout. If you're hydrated your body works better. You'll also probably sweat during your workout. Getting through 1L of water during a 1 hour / 1 hour and a half gym session is perfectly normal.

Warm up before lifting. Something like this for a general body warmup + lighter warm-up series before going up to the weight you actually want to lift. For example: if you're squatting the bar (20kg) I'd do one bodyweight squats series, and another series holding a 10kg kettlebell or dumbell. Cool down or stretch after!

Mobility work on a day off is a good idea, even if you're no longer suffering through soreness. This is my current go-to routine, I do it about 2x week.

If possible, eat protein the evening / day after a workout. Protein is great for building muscle, and you WILL see a noticeable difference in energy level and speed of recovery by upping your protein intake. Basically: if you usually eat lentils or fish twice a week, try to make one of those times your post-gym dinner.

(In general, as a beginner you WILL see results regardless, and you don't need to optimise nutrition or anything (not to mention, it can be overwhelming / complicated to deal with.) But if you're interested in the specifics of nutrition & exercise, HMU)

keep track of your workouts! I really recommend this; it can be very inspiring to have a backlog you can look at when you want to track your progress, and you want to establish a benchmark with yourself. It can be as simple as writing down gym days & numbers in your journal if you have one; personally I use the Strong app to save my routines, and every week when I log in new workouts I modify the values depending on what weight and # of reps I hit that week. For reference, this is what a week looks like on the Strong app for me

IF I'VE MISSED ANYTHING SHOOT ME AN ASK.

[pink-chloes-back]

For those who wanted to know the workout:

🌸 5-Day Feminization Workout Routine with Swimming & Poise Exercises 🌸

Day 1: Full-Body Strength Training + Poise Exercises

• Warm-Up: 5-10 minutes of light cardio (jump rope, walking, or dancing)

• Squats (3 sets of 12-15 reps)

• Push-Ups (3 sets of 10-12 reps)

• Deadlifts (3 sets of 12-15 reps)

• Plank (3 sets, hold for 30-45 seconds)

• Poise Exercise (at Home):

• Wall Posture: Stand with your back to a wall, feet about 6 inches away, and practice standing tall with your shoulders back and chin slightly lifted for 1-2 minutes.

• Neck Rolls: Slowly roll your head in a circle, gently loosening tension and improving posture. Repeat 5 times in each direction.

• Cool Down: Stretch your legs, arms, and back.

Day 2: Swimming + Poise Practice

• Swimming (45 minutes):

• Swim laps focusing on fluid movements, alternating strokes to work on endurance. Aim for a balance of freestyle, breaststroke, and backstroke to engage different muscle groups.

• Poise Exercise (at Home):

• Balance Exercise: Stand tall with one foot in front of the other in a lunge position. Hold for 30 seconds, then switch feet. Practice balancing on one leg while keeping your body tall, engaging your core.

• Shoulder Blade Squeeze: Sit or stand with a straight back. Squeeze your shoulder blades together for 10 seconds, then release. Repeat for 5 sets.

• Cool Down: Stretch your arms and legs after swimming.

Day 3: Upper Body & Core Strength + Poise Exercises

• Warm-Up: 5-10 minutes of light cardio

• Dumbbell Chest Press (3 sets of 12-15 reps)

• Bicep Curls (3 sets of 12-15 reps)

• Tricep Press sets of 10-12 reps)

• Russian Twists (3 sets of 20 twists)

• Poise Exercise (at Home):

• Mirror Exercise: Stand in front of a mirror and practice your posture for 2 minutes. Ensure your shoulders are back, chin slightly lifted, and your stance is strong.

• Graceful Arm Movement: Practice slow, controlled arm movements. Hold your arms slightly bent at the elbows and move them gently up and down or side to side as if you're dancing or moving with fluidity.

• Cool Down: Stretch your arms, chest, and abs.

Day 4: Swimming + Flexibility & Poise

• Swimming (45 minutes):

• Focus on smooth, controlled strokes. You can alternate between different strokes to improve balance and fluidity.

• Poise Exercise (at Home):

• Posture Hold: Stand tall with your shoulders back, chest open, and feet hip-width apart. Hold the position for 2 minutes while focusing on controlled breathing and relaxation.

• Heel-to-Toe Walk: Walk in a straight line with one foot directly in front of the other for 1-2 minutes. This will help with balance and poise.

• Cool Down: Stretch your legs, shoulders, and back.

Day 5: Cardio, Full-Body Sculpt + Poise

• Warm-Up: 5-10 minutes of light cardio

• Jumping Jacks (3 sets of 30 seconds)

• Mountain Climbers (3 sets of 30 seconds)

• Planks (3 sets of 30 seconds)

• Kettlebell Swings (3 sets of 15 reps)

• Poise Exercise (at Home):

• Elegant Walking Practice: Walk around your room as if you're on a runway. Focus on fluid movements and keeping your posture aligned. Walk with confidence for 2-3 minutes.

• Neck and Shoulder Stretch: Sit or stand tall, slowly roll your shoulders in circles and then gently stretch your neck from side to side.

• Cool Down: Full-body stretch focusing on flexibility and posture.

💡 Additional Notes:

• Rest days: Take Day 6 and Day 7 as rest days or use one for light activity like walking, yoga, or stretching.

• For swimming, try to focus on fluid, graceful movements to help with endurance and poise in the water.

• Poise exercises are great for helping you develop that elegant, confident walk and improve posture.

[gym-x-plus]

 

It doesn’t matter if you don’t have a huge amount of weight to use at home… if you train smart you can have such an epic workout and make gains. My 14 home workout plans on the Believe App have been cleverly structured to make the most out of your time and achieve REAL results.

Last couple days left to get 30% off the annual & quarterly subscriptions to my app 🫡

1️⃣ Barbell Deficit Straight Leg Deadlift - 10 res x 4

Using a deficit for more ROM to further stretch the hamstrings.

2️⃣ SUPERSET (per leg) x 3

~ DB Static Lunges - 10 reps

~ Bodyweight Lunge Jump Ups - 10 reps

Swap to other leg after completing the above.

3️⃣ SUPERSET x 3

~ KB Heel Elevated Squats - 10 reps

~ Bodyweight Heel Elevated Squats - AMRAP

4️⃣ Long Banded Single Leg Leg Curl - 10 reps per side x 3

Attach a long band to a fixed object and use an ankle strap. These are so good!

5️⃣ DB Kneeling Squats - 10 reps x 4

I honestly think this was the toughest exercise of the workout. If it’s harsh on your knees put a cushion under them.

You can swap any barbell or kettlebell exercise for dumbbells if you are limited on equipment.

Good luck, not that you’ll need it 👏🏻

Oh and remember,

THICK THIGHS SAVE LIVES 💯

©️Credit ig @kimfrench87

#fit #fitness #fitgirl #fitnessgirl #gym #fitnessmodel #workout #squat #sportgirl #abs #glute #glutesworkout #glutegains #hip #leg #legs #legday #cardio #core #body #bodypositive #bodybuilding #bodygoals #backtraining #walking #beach #bikini #bikinimodel

[nicistrying]

Monday 12th Aug

Back to it today! Back to early mornings, back to work, back to working out and it sort of feels good? The only part I'm not really on board with is work bc I forgot how bitchy it is but I'm making an effort not to get involved in that and to communicate as clearly as poasible to avoid it. I worry enough that I'm not as good at my job as I should be by now without also worrying about the social aspect of it.

Sooo early walk with Mags - set off late but we fairly marched around our route and still got home with time for breakfast before work

Work was fine, relatively chill to come back to. Had leftover bbq halloumi & veggies for lunch in the garden bc it was hotttt out. It got really dark this afternoon when I went back to work so I lit one of my millions of candles. I absolutely love a nice candle as a gift but god damn I have so many to get through 😂

The sun had come back out by 5pm, so Maggie and I worked out in the garden and Matt went out for a run. I did my kettlebell legs & core workout, and she jumped around with her ball and barked at me occasionally. Teamwork 🤠

Matt made peanut massaman tofu & rice for dinner which was sooo good 😍 we both has endorphins from our workouts, and all snuggled up to watch TV

[fitnessnirvana]

GYM EXERCISES TO IMPROVE YOUR POSTURE

As you may have noticed from some of the depressing news reports and articles going around the internet, a lot of individuals these days have fairly bad posture. Stooped shoulders, forward heads, back ache, and all that. The reasons for this are not difficult to figure out. Many people spend a lot of time sitting, and as a result, certain muscular imbalances—often associated with a weak posterior chain—occur naturally. Without further ado, here are a few simple gym exercises you can do to start improving your posture today (or whenever you next visit the gym).

Deadlifts:

Standard deadlifts are likely the best exercise for exercising the posterior chain muscles, which comprise the hamstrings, glutes, spinal erectors, and trapezius muscles, among others. When these muscles are weak, a variety of posture problems develop. Spinal lordosis, for example, is characterized by an excessively arched back and is associated with muscular imbalances in the posterior chain.

To perform standard deadlifts:

Load and place the bar on the ground. Then, place your feet about shoulder-width apart, with the bar resting on your midfoot. Drop down by hinging your hips backwards, grip the bar with your hands shoulder width apart, squeeze it hard, and lift it by pressing up through your heels. Throughout the action, keep your core engaged and your back flat, rather than hyperextended or bent.

Kettlebell Swings:

The kettlebell swing is a traditional explosive workout that works the same muscles in the posterior chain as the deadlift.

To perform a kettlebell swing:

Grab a kettlebell in both hands. Keeping your legs fairly straight, "explode" the weight in front of you with a fast hip movement, finishing with a firm core like a plank. Then, with your legs mostly straight and your back flat, let the weight swing down between your legs before repeating for the next rep. When done correctly, a kettlebell swing is essentially direct training for "standing up straight".

Kettlebell swings are a high-intensity exercise that will significantly improve your cardiovascular conditioning. If you're prone to joint soreness when completing big deadlifts, try slightly smaller weights and higher reps.

Seated Cable Rows:

Not all postural disorders are caused by problems with the lower back muscles. Some conditions, such as rounded shoulders, are caused by muscle imbalances in the upper back. Seated cable rows on a rowing machine are an excellent approach to strengthen some of the important muscles while also increasing blood flow to the joints due to the high repetition nature of the activity.

To perform the exercise:

Position yourself on the rowing machine's seat and hold the handle attached to the cable. Push back with your legs while leaning back and "rowing" the cable to your mid-torso simultaneously.

[qrfit]

Day 4 of 5 day workout week:

Late post for this Thursday workout! As these early back-to-school mornings are catching up with me, I found myself dragging to my garage gym this morning, determined to get some cardio in! I cleverly geared up a step aerobics workout I hadn’t done in ages! Nothing like good old-fashioned muscle memory and nostalgia to pull you through! I ended up going OVER my planned time. 💪🏽🎉

-I put on over an hour of advanced step aerobics on single risers! The impact was mixed with an extended low-impact segment in the middle. After cooldown, I threw in some weighted abs/core using a 12 lb kettlebell. I finished with a full stretch.

Total calorie burn = 479 kcals 😮‍💨

I am TIRED. Now, let’s hope for some good sleep and proper recovery so we can end the week on a high note! 🙏🏽

[ronnansink-blog]

The M-1 Fighter Fedor Emelianenko’s 2025 Super Challenge: Test Your Core Strength!

When it comes to mixed martial arts (MMA), one name stands out as a legend in the sport: Fedor Emelianenko. Known for his unparalleled strength, resilience, and technique, Fedor has inspired countless athletes to push their limits both inside and outside the ring. As we usher in 2025, Fedor is back with a new challenge for MMA enthusiasts and fitness aficionados alike: the 2025 Super Core Challenge. But what exactly does this challenge entail, and why is core strength so pivotal for MMA fighters? Let’s dive deep into the world of MMA core training, explore Fedor’s legacy, and discover how you can take on this exciting challenge.

Fedor Emelianenko: The Titan of MMA

Before we delve into the challenge, it’s essential to understand the man behind it. Fedor Emelianenko, often referred to simply as Fedor, is a Russian MMA fighter who has left an indelible mark on the sport. With a career spanning over two decades, Fedor has showcased a blend of striking, grappling, and sheer determination that few can match. His ability to absorb punishment, maintain composure, and deliver powerful strikes is a testament to his exceptional physical conditioning, particularly his core strength.

The Importance of Core Strength in MMA

In the realm of MMA, the core is more than just a set of muscles in your midsection. It encompasses the entire torso, including the abdominal muscles, lower back, hips, and pelvis. A strong core is the foundation of virtually every movement an MMA fighter makes—whether it’s striking, grappling, or defending against an opponent’s attacks.

Here’s why a robust core is indispensable for MMA athletes:

Power Generation: Many powerful strikes and takedowns originate from the core. A strong midsection allows fighters to transfer energy efficiently from the lower body to the upper body, enhancing the force behind punches and kicks.

Stability and Balance: In the dynamic environment of a fight, maintaining balance is crucial. A solid core helps fighters stay grounded, making it harder for opponents to off-balance them and easier to execute techniques.

Injury Prevention: A well-conditioned core supports the spine and reduces the risk of injuries. This resilience is vital for withstanding the physical punishment that comes with intense training and competition.

Endurance: Fights can be grueling, lasting several minutes with explosive bursts of activity. A strong core aids in sustaining energy levels, allowing fighters to perform consistently throughout the bout.

Defining the Core in an MMA Context

With fitness trends often highlighting the importance of the “core,” it’s important to contextualize what the core means for MMA athletes. In MMA, the core isn’t just about having visible abs; it’s about functional strength and stability that translates directly into fighting performance.

Components of the MMA Core:

Abdominals and Obliques: These muscles are essential for twisting motions, which are common in strikes and defensive maneuvers.

Lower Back: A strong lower back supports the upper body and helps in movements like bridging and sprawls.

Hip Flexors and Extensors: These muscles facilitate leg movements, crucial for kicks and maintaining stance.

Pelvic Floor Muscles: Often overlooked, these muscles contribute to overall stability and power transmission.

Fedor’s Core Training Regimen

Fedor Emelianenko’s training is legendary, and his core workouts are no exception. While specific details of his routines are closely guarded, insights from interviews and training footage reveal a holistic approach focusing on strength, endurance, and functionality.

Key Elements of Fedor’s Core Training:

Compound Movements: Exercises like deadlifts, squats, and kettlebell swings engage multiple core muscles simultaneously, building comprehensive strength.

Dynamic Stability Exercises: Moves such as planks with limb lifts, medicine ball throws, and rotational exercises enhance the core’s ability to stabilize the body during movement.

Endurance Drills: High-repetition core exercises ensure that fighters can maintain their core strength throughout the duration of a fight.

Functional Movements: Incorporating techniques like grappling drills and striking combinations into core workouts ensures that the strength gained is directly applicable to the ring.

Introducing the 2025 Super Core Challenge

Inspired by Fedor Emelianenko’s dedication to core strength, the 2025 Super Core Challenge is designed to test and enhance your core stability and endurance. Whether you’re an MMA athlete looking to sharpen your performance or a fitness enthusiast aiming to build a stronger midsection, this challenge is for you.

Challenge Overview:

Duration: 30 days

Focus: Core endurance and stability

Key Exercise: The Plank Hold

Additional Workouts: Complementary core exercises to build overall strength

The Plank Hold: How Long Can You Keep It?

At the heart of the Super Core Challenge is the plank hold—a deceptively simple exercise that targets multiple core muscles simultaneously. The goal is straightforward: see how long you can maintain a perfect plank position.

Why the Plank?

Engages Multiple Muscles: The plank works the abdominals, obliques, lower back, shoulders, and glutes, providing a comprehensive core workout.

Improves Posture: Regular plank training enhances spinal alignment and overall posture, crucial for fighters.

Enhances Functional Strength: The stability gained from planking translates directly into better performance in dynamic movements.

How to Perform a Perfect Plank:

Start Position: Begin by lying face down on the ground. Place your forearms on the floor, ensuring your elbows are directly beneath your shoulders.

Lift Off: Raise your body off the ground, supporting your weight on your forearms and toes. Your body should form a straight line from head to heels.

Engage Your Core: Tighten your abdominal muscles, squeeze your glutes, and keep your hips level. Avoid sagging or lifting your hips.

Hold: Maintain this position for as long as possible, focusing on steady breathing and maintaining form.

Common Mistakes to Avoid:

Sagging Hips: Letting your hips drop can strain your lower back and reduce the effectiveness of the exercise.

Raised Hips: Piking your hips up diminishes the engagement of the core muscles.

Neck Strain: Keep your neck in line with your spine. Avoid looking up or letting your head drop.

Supplementary Core Exercises for the Challenge

To complement the plank hold, incorporate these additional exercises into your daily routine. These movements will ensure a well-rounded core workout, enhancing both strength and endurance.

Russian Twists:

How to Do It: Sit on the floor with your knees bent and feet flat. Lean back slightly, keeping your back straight. Hold a weight or medicine ball with both hands and twist your torso to the right, then to the left to complete one rep.

Benefits: Enhances rotational strength and engages the obliques.

Leg Raises:

How to Do It: Lie on your back with your legs straight. Lift your legs towards the ceiling, keeping them straight, and then slowly lower them back down without touching the floor.

Benefits: Targets the lower abdominals and hip flexors.

Bicycle Crunches:

How to Do It: Lie on your back with your hands behind your head and legs lifted, knees bent at 90 degrees. Bring your right elbow to your left knee while straightening your right leg, then switch sides.

Benefits: Engages the entire abdominal region, including the obliques.

Mountain Climbers:

How to Do It: Start in a plank position. Alternate bringing each knee towards your chest in a running motion.

Benefits: Combines core strength with cardiovascular endurance.

Side Planks:

How to Do It: Lie on your side with your feet stacked. Prop yourself up on one forearm, lifting your hips to form a straight line from head to feet. Hold, then switch sides.

Benefits: Focuses on the obliques and lateral core muscles.

Tracking Your Progress

To make the most of the 30-day challenge, it’s crucial to track your progress. Here’s a simple plan to follow:

Daily Plank Time: Start by testing your maximum plank hold time on day one. Record this time and aim to increase it by a few seconds each day.

Exercise Log: Maintain a log of your supplementary exercises, noting repetitions and any weights used.

Weekly Assessments: At the end of each week, perform a set of core exercises to evaluate improvements in strength and endurance.

Adjustments: If you find certain exercises too easy or too challenging, adjust the intensity accordingly to keep progressing.

Benefits Beyond the Challenge

While the Super Core Challenge is a month-long endeavor, the benefits extend far beyond the 30 days:

Enhanced Athletic Performance: Improved core strength translates to better performance in MMA training and competitions.

Increased Functional Strength: Everyday movements become easier, reducing the risk of injury and enhancing overall physical capability.

Better Posture and Reduced Pain: A strong core supports the spine, alleviating back pain and promoting better posture.

Mental Toughness: Pushing through physical challenges builds mental resilience, a crucial trait for fighters and anyone striving for personal growth.

Join the 2025 Super Core Challenge Today!

Inspired by Fedor Emelianenko’s legendary status and the critical role of core strength in MMA, the 2025 Super Core Challenge is your opportunity to transform your midsection and elevate your physical prowess. Whether you’re stepping into the ring or aiming for personal fitness goals, a strong core is your foundation for success.

How to Get Started:

Set Your Baseline: Test your current plank hold time and record it.

Commit to the Challenge: Dedicate 30 days to focusing on your core, incorporating the daily plank hold and supplementary exercises.

Stay Consistent: Consistency is key. Allocate specific times each day for your workouts to build a routine.

Engage with the Community: Share your progress on social media using the hashtag #FedorSuperCoreChallenge. Connect with others, share tips, and stay motivated.

Celebrate Your Success: At the end of the 30 days, celebrate your achievements. Whether you’ve increased your plank time, improved your endurance, or simply stayed committed, every step forward is a victory.

Final Thoughts

Fedor Emelianenko’s legacy is a beacon of excellence in MMA, demonstrating the profound impact of disciplined training and core strength. The 2025 Super Core Challenge is more than just a fitness regimen—it’s a tribute to the dedication and resilience that fighters like Fedor embody. By taking on this challenge, you’re not only enhancing your physical capabilities but also embracing the spirit of a true warrior.

Are you ready to test your core strength and join the ranks of MMA legends? Take the 2025 Super Core Challenge today and discover just how strong you can become. Let us know how long you can hold the position, and together, let’s push the boundaries of what’s possible!

Stay Strong. Stay Resilient. Embrace the Challenge.

#MMA #FedorEmelianenko #CoreStrength #FitnessChallenge #2025SuperCoreChallenge #MixedMartialArts #FightTraining #CoreWorkout #FitnessGoals

[freeonlineworkouts]

Kettlebell Workout

[robertasgym]

30 Min No Jumping Silent HIIT Cardio Workout (ALL STANDING)

Did you know that you can still burn those calories off and get your heart rate elevated without ever jumping around and this is while doing the low-impact HIIT workout routine. If you feel like stepping it up, you can always grab your favorite light dumbbells or kettlebells for that extra burn, but honestly even without equipment, you can make it work.

So here's the deal, this workout is a mix of cardio, strength, flexibility and core. We got moves like Butt Kicks and High Knee Jacks so it will keep your heart pumping and improve your overall endurance. Then we got Lunges, Oblique Twists and Arm Reach Lunges to hit those muscles like Leg, Core, Shoulders. Then for flexibility, we've got Leg Kicks and Overhead Reach to stretch you out and some added Lateral Steps to help with your mobility. And for your core? Oh you'll definitely feel the burn with Knee Drives and High Knee Chops. This will engage your abs and back to boost stability.

This routine is packed with a variety of moves, so every part of your body gets some love. Stay consistent with your routine and you'll see your fitness level climb while burning off those calories. Let's crush those goals together. Good luck and have fun! ❤️💪 **Don’t forget to share your experience and progress in the comment section. If you want to be notified when I upload a new video, make sure to subscribe to our channel. I upload new videos everyday from Monday to Saturday!

[campushealthtoday]

Creative Ways to Work Out Without a Gym (Yes, Even in Your Dorm)

Let’s be real: gym memberships can be expensive, and who even has time to go when you’re drowning in assignments? But guess what? You don’t need a fancy gym to get fit. With a bit of creativity (and your dorm furniture), you can turn your tiny space into your personal workout zone.

Here are some fun, no-gym-needed workout ideas to get you moving.

1. Chair Dips – Your Dorm Chair’s Hidden Talent

Got a sturdy chair? Perfect. Sit on the edge, place your hands beside your hips, and slide forward so your butt’s off the seat. Bend your elbows to lower yourself, then push back up. Boom—instant tricep burner.

Pro Tip: No wheels on the chair, please. Let’s avoid accidental wipeouts.

2. Laundry Bag Deadlifts

Your laundry isn’t just sitting there for no reason. Fill your bag with clothes and use it as a weight for deadlifts. Just stand tall, bend at your hips, and lift that sack like you’re in the Dorm Olympics.

3. Bed Frame Push-Ups

Too hard on the floor? Use the edge of your bed for incline push-ups. Need more of a challenge? Flip it around and do decline push-ups with your feet on the bed.

4. Stairway to Cardio Heaven

If your dorm has stairs, you’ve got the perfect workout tool. Sprint up and walk down for 10-15 minutes. Bonus points if you carry a backpack for extra resistance.

5. Textbook Bicep Curls

You’re not just lugging those heavy textbooks around for class. Grab one (or two if you’re ambitious) and do bicep curls while you binge-watch your favorite show. Study and swole vibes.

6. Blanket Sliders for Core Work

Got a smooth floor? Use a folded-up blanket (or paper plates if you're fancy) as sliders. Put them under your feet and try mountain climbers, plank jacks, or hamstring curls. Your abs will hate you, but they’ll thank you later.

7. Wall Sits While You Cram

Kill two birds with one stone by doing wall sits while you study. Sit against the wall like you’re in an invisible chair and hold it for as long as you can. Bonus: It’s great for your legs and your focus.

8. Backpack Weight Training

Fill your backpack with books or water bottles and use it for squats, lunges, or even as a makeshift kettlebell. Just make sure it’s zipped up—no surprise textbook explosions, please.

9. Dance Party Cardio

Turn up your favorite playlist and have a dance-off in your dorm. It’s fun, burns calories, and lifts your mood. Plus, it’s free entertainment for your roommates.

10. Yoga with a Towel

No yoga mat? No problem. Use a towel as your mat and follow a quick yoga or stretching routine on YouTube. It’s great for stress relief and helps keep your body flexible.

Final Thoughts

You don’t need a gym to stay active—just a bit of imagination and maybe a good Spotify playlist. Whether you’re lifting laundry bags or having a dorm dance party, the key is to move your body in a way that feels fun and sustainable.

Got any other creative workout hacks? Share them below—we’re all trying to stay fit together! 💪

[savebylou]

I Tried Harry Styles’ Workout From His Trainer And It Took Me More Than Two Hours

By Harry Bullmore

Highlights of the article below.

Develop the speed and muscular endurance needed for a stadium tour (just in case) with this Harry Styles workout from his trainer Thibo David. Harry Styles is a better singer than me. As People magazine’s sexiest musician alive 2023, he’s better looking too. But because I’m a fitness writer by trade, the hardest pill to swallow is that he might be in better condition. This realization dawned on me as Styles’ coach Thibo David walked me through one of his typical training sessions.

1) Warm up. 30-minute slow-paced run. 2) One mile run. Run one mile as fast as possible. David says Harry Styles can run a mile in an impressive 5min 13sec—a standard some of the professional athletes David coaches can’t match—but I was urged to run my own race. 3) Bodyweight challenge. In eight minutes complete: -100 push-ups -100 sit-ups -100 unweighted squats 4) Free-weights circuit. Four rounds of: -1min kettlebell swings  (16kg) -1min box jumps -2min sandbag over-the-shoulder (20kg) -2min alternating dumbbell clean and press -1min rest 5) Hill sprints. Eight rounds of: -30-45sec sprint (16-21km/h) at a 0.5-2.5% gradient -90sec rest 6) Core workout. 15 minutes of “diverse core exercises including planks, one sided farmer’s walks, side planks and sit-up  variations". 7) Stretching. 10-15 minutes of assisted stretching.

Another thing that impressed me was Styles’ evident fitness levels and work ethic; how he has the energy to perform for two hours during a stadium tour is no longer a mystery. "Collaborating with Harry Styles was an absolute delight; his commitment is unparalleled,” says David. “But it’s important to note that this level of training isn’t suitable for everyone. Harry was inherently fit, but achieving the level of fitness needed for this session still required time, work and effort. Rushing into such high-volume workouts can pose risks.” David also stressed that sessions of this intensity weren’t done every day, and the nature of his workouts will often “depend on the day and the state of the athlete”. “It’s crucial to emphasize the significance of proper periodization,” says David. “Not every day constituted an intense session. In fact, we strategically incorporated recovery sessions which often involved a light run combined with core exercises and mobility work. Every workout was thoughtfully placed within the overall training plan.”

I really recommend to read the full article, the writer explains his own experience trying Harry's workout.