#best bodyweight legs exercises

[abby-howard]

You mentioned deadlifting to prevent wrist and back pain/injury when drawing👀 I was wondering if you could share your workout routine if you haven’t already?

Definitely!! I love talkin about it haha. And I'll preface that this is just what I do, but if you want a professional's advice, I've heard good things about the book Draw Stronger by Kriota Willberg.

Tony and I usually work out 5/6 days a week, three days of lifting and two or three days of cardio, with at least one rest day a week. I always make sure to do a cardio warm up before lifting, between 15-30 minutes of either the stationary bike or rowing machine. That's what I have available, you can also run or do jump rope or whatever gets you goin'! Sometimes when it's a just-cardio day we go for long walks and talk about work. Good stuff gets done on those walks 👍

Our lifting routine is arm day, leg day, shoulder day, and we usually do 5x5 sets of everything-- so five sets of five reps per workout.

I sprinkle in farmer's walks really often, which are the best for wrist strength!! Especially if deadlifts are too intimidating (deadlifts are super good for your grip strength and back, but can be a bit scary because it's usually a high weight.) You just hold a weight in one hand, pretty much the highest weight you can hold while keeping your shoulders level, and walk in figure 8's (for balance) until your arm gives out. Then switch arms. Any time my hand starts to feel iffy, I do more farmer's walks and it helps!

More specifics under the cut:

On arm days we do mostly bench press and bent-over dumbbell rows, sometimes with abs worked in (I like to do windshield wipers or whatever it's called, where I hold the bar like I'm doing a bench press then bring my legs up on either side until my abs give out.)

For leg days, we do barbell squat and deadlifts. It's also fun to do the slam balls as part of leg day >:] Where you pick up a heavy ball and throw it down and scoop it up in a squatlike motion. It's a fun one!

There's ALSO a time-efficient leg workout I do when we're on deadlines where you do three minutes of wall sits in total, and can take as many breaks as you need, but for every break you do ten bodyweight squats. It usually leaves me feeling like jello.

Shoulder days are focused on lat pull-downs for me and pull-ups for Tony (I can only do pull-ups with a counterweight ToT), then shoulder press (where you sit up and lift a weight over your head.) It's good to pair opposite motions like pushing/pulling! I think we also tend to do bicep curls on these days? They're a grab-bag of whatever extra stuff we want to do.

This schedule is not super rigorous, but is enough that I push myself to do something almost every day while usually not being so exhausted that it cuts into my work. It's the kind of thing that I can keep up for the rest of my life, which is what I'm interested in! Maintaining a routine to protect my joints and mobility for as long as I can ✌️

I used to see working out and the gym in general as something I was punishing myself with, and that meant it was a miserable part of my day and working myself up to it was a mentally exhausting task. But Tony has been really helpful in shifting the way I view working out as something more like regular maintenance, and of course it helps that I found something I could work towards getting better at, which is strength training!

So while I recommend that artists work in some arm strength exercises, I do feel it's about finding something that feels like a part of your routine rather than something you dread doing every day.

[thelifestylecraft]

Best Workouts To Build Muscle Without Weights

Without utilizing weights, you can develop powerful quadriceps by performing bodyweight squats and lunges.Squats are performed by lowering your body into a chair-like position while maintaining your knees behind your toes while standing with your feet shoulder-width apart. Return to the starting position by pushing up.Lunges are another excellent workout. To begin, step forward on one leg, lower your body until both knees are bent to roughly a 90-degree angle, and then push yourself back to the beginning position.Both workouts successfully target the quadriceps and aid in muscular building.Effective exercises for strengthening the quadriceps, which are essential for lower body development and strength, are bodyweight squats and leaps.They help to improve balance, flexibility, and leg strength.These exercises work the entire lower body because they also target the hamstrings and glutes.

[freeonlineworkouts]

Leg Workouts with Dumbbells

Leg workouts with dumbbells are an excellent way to build strength, tone muscles, and improve lower body endurance. Dumbbells add resistance to bodyweight exercises, making them more challenging and effective. Below is a comprehensive leg workout routine using dumbbells that targets all major muscle groups in the lower body.

Warm-Up (5–10 minutes)

Before starting, warm up your muscles to prevent injury and improve performance:

Bodyweight Squats: 1–2 minutes.

Lunges: 1 minute (alternating legs).

Leg Swings: 30 seconds per leg.

Jumping Jacks: 1–2 minutes.

Leg Workout with Dumbbells

Perform 3–4 sets of each exercise, with 10–15 reps per set. Rest for 30–60 seconds between sets. Adjust the weight of the dumbbells based on your fitness level.

1. Goblet Squats

Hold a single dumbbell vertically at chest level, close to your body.

Stand with feet shoulder-width apart.

Lower into a squat, keeping your chest up and knees aligned with your toes.

Push through your heels to return to the starting position.

2. Dumbbell Deadlifts

Hold a dumbbell in each hand, palms facing your body.

Stand with feet hip-width apart.

Hinge at your hips, keeping your back flat and knees slightly bent.

Lower the dumbbells toward the floor, then squeeze your glutes to return to standing.

3. Dumbbell Lunges

Hold a dumbbell in each hand, arms at your sides.

Step forward with one leg and lower your hips until both knees are at 90 degrees.

Push through your front heel to return to the starting position.

Alternate legs with each rep.

4. Dumbbell Step-Ups

Hold a dumbbell in each hand.

Stand in front of a sturdy bench or step.

Step onto the bench with one leg, driving through your heel to lift your body up.

Bring the other leg up to meet it, then step back down.

Alternate legs with each rep.

5. Dumbbell Bulgarian Split Squats

Hold a dumbbell in each hand.

Stand a few feet in front of a bench or step.

Place one foot behind you on the bench.

Lower into a lunge, keeping your front knee aligned with your toes.

Push through your front heel to return to the starting position.

Complete all reps on one leg before switching.

6. Dumbbell Calf Raises

Hold a dumbbell in each hand, arms at your sides.

Stand with feet shoulder-width apart.

Raise your heels off the ground, squeezing your calf muscles at the top.

Lower your heels back down slowly.

7. Dumbbell Sumo Squats

Hold a single dumbbell with both hands, letting it hang vertically between your legs.

Stand with feet wider than shoulder-width apart, toes pointed slightly outward.

Lower into a squat, keeping your chest up and knees tracking over your toes.

Push through your heels to return to the starting position.

8. Dumbbell Romanian Deadlifts

Hold a dumbbell in each hand, palms facing your body.

Stand with feet hip-width apart.

Hinge at your hips, keeping your back flat and legs straight (slight bend in knees).

Lower the dumbbells toward the floor, feeling a stretch in your hamstrings.

Squeeze your glutes to return to standing.

Cool-Down (5–10 minutes)

After your workout, stretch your leg muscles to improve flexibility and reduce soreness:

Hamstring Stretch: Sit on the floor with one leg extended, reach for your toes.

Quad Stretch: Stand on one leg, pull the other heel toward your glutes.

Hip Flexor Stretch: Lunge forward with one leg, lower your back knee to the ground.

Calf Stretch: Place one foot behind you, press your heel into the ground.

Tips for Success

Progressive Overload: Gradually increase the weight of your dumbbells as you get stronger.

Form First: Focus on proper form to avoid injury and maximize results.

Rest Days: Allow at least 48 hours of rest between leg workouts for recovery.

Hydration and Nutrition: Stay hydrated and fuel your body with protein and healthy carbs to support muscle growth and recovery.

This dumbbell leg workout is effective for building strength, toning muscles, and improving overall lower body fitness. Incorporate it into your routine 2–3 times per week for best results! Let me know if you need modifications or additional exercises.

[fitnessnirvana]

TREADMILL INCLINE

Do you want to increase the intensity of your treadmill workout so that you burn more calories and raise your heart rate? The incline treadmill workout is going to be your new best friend.

What Are The Benefits Of Incline Treadmill Workouts?

Adding an incline may not appear to be doing much, but there are several benefits that come with it, including:

Burns more calories: 

When you walk up an incline, you are working against gravity, and your bodyweight serves as resistance. To move against this resistance, your leg muscles must work harder, requiring more muscle fibers and burning more calories.

Works the cardiovascular system more: 

The increased intensity of incline workouts causes the heart to beat quicker in order to supply the muscles with oxygen and nutrients, making them an excellent approach to challenge and improve cardiovascular health.

Engages different muscles: 

Incline treadmill workouts work the body slightly differently. The glutes and quads have to work harder, as do the muscles in the calves, the smaller peroneal muscles on the calf's side, and the tibialis anterior muscle on the shin.

Adds variety to your workout: 

If you find treadmill workouts boring, adjusting the inclination might help offer variety and keep things interesting.

Improves everyday stamina: 

Building your endurance for uphill walking can allow you to easily navigate mountainous terrain when you're out and about.

Why Are Incline Workouts So Hard?

inclination workouts are really difficult, and the steeper the inclination, the tougher it seems. This is because walking or jogging up an incline requires you to move your entire body's weight against gravity. It also uses the leg muscles differently, so if you're new to incline walking, they may not be trained for this exercise. As you practice incline walking more, it will get less difficult, however it will never feel easy!

Can Anyone Do Incline Treadmill Workouts?

slope treadmill workouts are appropriate for all fitness levels, and the speed and slope may be easily adjusted to meet your needs. If you're new to incline workouts, you should gradually increase your exposure to let your muscles and tendons to adjust to working in this new position. There are several ways to accomplish this, including:

Starting on the lowest incline

Keeping initial incline workouts to 10 minutes

Alternating walking on an incline with walking on a fast surface

As your body adjusts, you can challenge yourself by increasing the incline, speed, or duration of your workouts.

[liesmyth]

hi, i saw your post about tips for running beginners yesterday, and in it you mentioned you didn't like c25k programs too much. i'm very curious what your reasons for that are (outside of the one you mentioned in the post), just because i don't really know too much about the subject but am currently doing a c25k program :) i'd love to hear your perspective on the topic!

HI HI HI I'm so happy whenever I get asks about running, this really made my evening ❤️

I have some nitpicks about C25K, but the most important thing to keep in mind is that the best training program is the program you're actually going to follow. There's no point in an awesome training plan if you're not going to stick with it. C25K, with the various apps and communities and its immense popularity, is hugely convenient for new runners to get into, and I really think it's something that shouldn't be underestimated. Kind of how many beginner lifting routines are frankly kind of rubbish, but you're still seeing massive results even with suboptimal programming because you're training consistently. If you're enjoying C25K, that's all that matters at the end of the day.

On to my nitpicks: like I said in the post, I don't love the framing of walking as something an experienced runner needs to grow out of — there are many walk/run strategy training plans even at very advanced levels. My other two main nitpicks are: 1) lack of focus on strength and mobility, and 2) lack of deload weeks.

I think a program that targets complete beginners should put more emphasis on the importance of strength exercises + mobility and stretches as injury prevention, especially because so many people use C25K as a program while trying to lose weight and running is a high-impact activity that'll be more taxing on the joints the heavier you are. The second reason — lack of deload weeks — is also because of injury prevention. iirc C25K DOES tell people to repeat a week "if you don't feel ready," but I really think lower-volume weeks should be programmed in, instead of steady week-by-week increases. Your body needs some time to get used to its current fitness level before pushing harder. Something like "3 weeks of increasing distance, 1 week while you stay at the same weekly mileage or lower it slightly" is IMO better than "distance total increases week by week."

(In all of this, I'd like to disclaim that I haven't actually looked at a C25K plan in years. For all I know, maybe it was updated to include mandatory deloads and a recommended 5-mins-a-day-bodyweight-legs-routines. But these were my main "this could be better" takeaways when I last saw the schedule)

I hope this is clear and above all doesn't dissuade you! You're gonna smash that 5k

[lucysarah-c]

Hiiiiii!! Maybe it’s kinda personal question, but how long have you been going to the gym? I’m just not sure about it, I’ve been doing Pilates 5 times a week for the past three months and I am thinking about combining it with a gym

Hiii! Haha, don’t worry, I don’t mind personal questions at all!

I’ve been going to the gym for almost two years. I did Pilates for two years at a studio and practiced it at home for multiple years. Before that, I mostly swam.

I think combining Pilates with the gym depends on your "body goals." For example, I hit the gym three times a week for weightlifting and do cardio every day. My city isn’t safe for running alone, so I have to do my runs on the treadmill at the gym.

Now, here’s the thing—I’m naturally lean/skinny, so I use Pilates mainly for abs and upper body training. I have cervical issues that cause migraines, so I can’t do upper-body weightlifting. Instead, I rely on Pilates for my upper body workouts.

At the gym, I focus on hypertrophy training—I want to build more muscle than my body weight naturally would, and that’s especially for my ass lol. My workouts focus mostly on glutes and legs. Heavy weightlifting is something you can't do in Pilates, but it's necessary to build muscle beyond what your bodyweight alone allows.

So, overall, I think adding the gym to your routine can be a great idea! Pilates and the gym make the perfect mix—Pilates helps with relaxation, muscle control, breathing techniques, and body awareness, which you can apply in the gym. Meanwhile, the gym adds cardio and lets you build targeted muscle growth beyond what bodyweight exercises can achieve.

In my opinion, Pilates is the best for abs, so if that’s your main focus, I wouldn’t bother paying for a gym membership.

Of course, everything depends on your body type and diet. I have a pear-shaped body, and I get four-to-six-pack abs just from getting out of bed 🤣, but I don’t do heavy leg lifting because my thighs grow just from breathing. That’s why I use Pilates for full-body training and hit the gym specifically to grow my booty.

Hope this helps! Best of luck at the gym, girlieee! 💖

[luvs4enri]

I noticed theres not a huge fitness/gym community on Tumblr, but here's my beginner guide to getting fit at home in case anyone's interested. Best to start now so you'll look good for summer. Some exercises require dumbbells, but you can get creative with that. Hold a heavy book while squatting or curl a can of seltzer for biceps.

1) Workout

Upper body (repeat 2x a week):

10 pushups x2 - do them against a wall or leaning on a table/chair to make it easier.

12 standing dumbbell row x3

12 bicep curls x3

20 shoulder taps x3 (10 each side)

Lower body (repeat 2x a week):

Hold weight to increase the difficulty of these exercises.

20 lunges x 3 (10 each side)

15 squats x 3

15 calf raises x 3

15 glute bridges x 3

Core (repeat 1-2x a week):

Grab a mat or a rug and rest 20 sec between each exercise

15 crunches

10 leg raises

12 v-ups

20 russian twists (10 each side)

Repeat x3

Rest days:

Stay active. Walk to a coffee shop, go on a hike, maybe shoot a basketball around with your friend. Burning calories doesn't have to be suffering on a long run.

2) Nutrition

Even if you decide you don't want to work out, if you figure out your diet, you will still look like a completely different person in a few months.

First, go online to calculate your daily maintenance calories. If you want to lose weight, subtract about 500 calories from that to find how much you should eat per day. To gain weight, add 500 calories. If you are happy with your weight, eat your daily maintenance calories every day, but work on the quality of your food. I recommend the MyFitnessPro app (its free) to help you track your meals and make sure you're getting all the nutrients you need every day.

To build muscle, take your weight in lbs, multiply by 0.5-0.7, and thats the amount of protein (in grams) you should be eating per day.

Good sources of protein include: chicken, Greek yogurt, protein shakes, eggs, tofu, fish, pistachios, milk, cheese, turkey, and much much more.

Along with your protein, make sure you also have about an equal amount of carbs, and twice as many fruits and vegetables.

3) Additional health tips

Stretch daily, especially after a workout. Your joints will thank you.

Drink lots of water. 0.5 - 1 ounce per pound of bodyweight should keep you healthy.

Sleep 7-8 hours per night (depending on age). I was going to list all of the benefits of this, then realized there were way too many. Please sleep.

Walk 10,000 steps per day. Walking is one of the best methods of weight loss. It burns fat, not muscle, and it's so easy. Seriously go for walks, they're fun.

Sorry that was a lot, but you can seriously turn your life around with just a bit of effort every day. Try it for a month, I promise you will look and feel amazing. Lmk if anyone wants more tips, especially regarding gym workouts. I got a ton to share.

[weightloss35]

11 Exercise for weight loss Every Morning

Starting your day with exercise is one of the best ways to boost energy, improve mood, and accelerate weight loss. Whether it’s running, yoga, or strength training, a morning workout can set the tone for a productive day while burning calories and strengthening your body.

If you’re looking to lose weight, working out in the morning has added benefits—it helps kickstart your metabolism, burns stored fat, and ensures you stay active throughout the day. Here’s a list of 11 effective morning exercises for weight loss that will help you get fit and feel great.

Why Exercise in the Morning?

Morning workouts offer a range of benefits beyond just weight loss. Here’s why you should consider making them a daily habit:

Burns More Fat: Studies suggest that morning exercise burns a higher percentage of fat compared to evening workouts.

Boosts Metabolism: Exercising early increases your core temperature and keeps your metabolism high throughout the day.

Improves Consistency: When you work out in the morning, there’s less chance of other commitments interfering with your fitness routine.

Enhances Mental Clarity: A good morning workout releases endorphins, helping you stay focused and alert all day.

Better Sleep Patterns: Morning exercise has been linked to improved sleep quality and better overall rest at night.

Now, let’s dive into the best morning exercises to help you shed pounds and build strength.

1. Running or Walking

Running and walking are two of the simplest yet most effective cardio exercises. They help burn calories, improve heart health, and boost endurance.

Calories burned: Running burns about 600-800 calories per hour, while walking burns around 200-400.

Tip: Try interval running—alternate between sprinting and jogging for better fat loss results.

2. Cycling

Cycling is an excellent morning workout that targets your legs, glutes, and core while improving cardiovascular fitness.

Calories burned: Around 400-600 calories per hour, depending on speed and resistance.

Tip: If cycling outdoors, aim for early morning rides to avoid traffic and enjoy fresh air.

3. High-Intensity Interval Training (HIIT)

HIIT workouts involve short bursts of intense exercise followed by brief rest periods. These workouts boost metabolism and promote fat burning.

Example HIIT routine: 30 seconds of burpees, 15 seconds rest, 30 seconds of jumping squats, 15 seconds rest—repeat for 15-20 minutes.

Tip: Do HIIT on an empty stomach for better fat-burning effects.

4. Jump Rope

Jumping rope is a fun and effective way to burn calories and tone muscles.

Calories burned: Around 500-700 calories per hour.

Tip: Start with 30-second intervals and gradually increase your jumping duration.

5. Yoga

Yoga is not just about flexibility—it’s also great for burning calories, reducing stress, and improving overall fitness.

Best poses for weight loss: Downward Dog, Warrior Pose, and Boat Pose.

Tip: Try power yoga or Vinyasa flow for a more intense workout.

6. Surya Namaskar (Sun Salutation)

A sequence of yoga postures, Surya Namaskar, combines stretching, strength training, and cardio.

Calories burned: 13-14 calories per round.

Tip: Perform at least 12 rounds for an effective workout.

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7. Strength Training

Lifting weights or doing bodyweight exercises in the morning helps build muscle and increase fat burning throughout the day.

Best exercises: Squats, lunges, push-ups, and planks.

Tip: Combine strength training with cardio for maximum weight loss results.

8. Kickboxing

Kickboxing is an intense full-body workout that burns calories while improving coordination and strength.

Calories burned: Around 600-800 calories per hour.

Tip: Follow online kickboxing classes if you can’t join a gym.

9. Stretching

Stretching improves flexibility, prevents injuries, and helps with muscle recovery.

Best stretches: Cat-Cow stretch, hamstring stretch, and cobra pose.

Tip: Do dynamic stretches before workouts and static stretches after.

10. Pranayama (Breathing Exercises)

Breathing exercises help regulate metabolism and improve oxygen flow, aiding weight loss.

Best techniques: Kapalbhati (rapid breathing) and Anulom-Vilom (alternate nostril breathing).

Tip: Practice on an empty stomach for the best results.

11. Mountain Climbers

Mountain climbers are a great cardio and core-strengthening exercise.

Calories burned: Around 500-700 calories per hour.

Tip: Keep your core tight and gradually increase speed for better intensity.

Additional Tips for Morning Workouts

Stay Hydrated: Drink water before and after exercising.

Eat a Light Snack: A banana or a handful of almonds can provide the energy needed for your workout.

Use Proper Gear: Wear the right shoes and comfortable workout clothes.

Create a Routine: Set a specific time each morning to work out and stick to it.

Mix It Up: Alternate between cardio, strength training, and flexibility exercises to keep things interesting.

Final Thoughts

Starting your morning with exercise can transform your body and mindset. Whether you prefer running, yoga, or strength training, incorporating movement into your daily routine will help you stay fit, burn fat, and feel energized.

Truth be told the whole process of losing weight is hard and stressful, it's better you backup your hard work with at least one weight loss supplement for better and faster results, try the same weight loss product all my students use, it works really well, LINK IN BIO

So, set your alarm, get moving, and make morning workouts a habit!

[afzal646]

Which at-home exercises are best for rapid weight loss?

If you’re looking to shed weight fast without stepping foot in a gym, at-home exercises can be a game-changer! Here are some of the best at-home exercises that help boost calorie burn, build muscle, and accelerate fat loss:

1. HIIT (High-Intensity Interval Training)

HIIT workouts alternate between short, intense bursts of exercise and brief rest periods. They are highly effective for burning fat in a short amount of time. Example moves include:

Jumping jacks

Burpees

Mountain climbers

High knees A 20-minute HIIT session can burn more calories than a regular workout!

2. Bodyweight Strength Training

Building muscle helps boost your metabolism, allowing you to burn more calories throughout the day. Include moves like:

Push-ups

Squats

Lunges

Planks These exercises target multiple muscle groups at once, giving you a full-body burn!

3. Jump Rope

Jumping rope is an amazing cardio workout that torches calories fast. Just 10 minutes of jumping rope can burn as many calories as a 30-minute jog!

4. Dancing

Dancing is a fun way to burn calories while enjoying yourself. Put on some music and dance for 20-30 minutes to get your heart rate up and start sweating!

5. Walking or Running in Place

Don’t have space to run outside? Running in place or doing brisk walking at home can still help you burn calories. Add intervals of sprints for an extra calorie boost.

6. Yoga

Yoga isn’t just for relaxation—it can help build strength, improve flexibility, and enhance fat-burning. Try power yoga or flows that engage your core and legs for maximum effect.

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Incorporating these exercises into your daily routine will make a huge difference in your weight loss journey, and with the right plan, you’ll see results fast!

[beyondthebloodsugar]

Best Exercises to Lower High Blood Sugar Levels Naturally

High blood sugar, or hyperglycemia, is a growing concern for millions of people worldwide. In the U.S. alone, around 34 million adults have diabetes, with many more living with prediabetes. The connection between exercise and blood sugar regulation is well-documented. Regular physical activity can boost insulin sensitivity and help manage glucose levels. Integrating exercise into a blood sugar management plan offers numerous health benefits, including improved mood, weight control, and enhanced energy levels.

Cardio for Blood Sugar Control

Aerobic Exercise Recommendations

Aerobic exercise is crucial for lowering blood sugar levels. The CDC and AHA recommend at least 150 minutes of moderate-intensity aerobic activity each week. This can include activities like brisk walking or moderate cycling. Aim for sessions that last at least 30 minutes most days.

Examples of Effective Cardio Workouts

Several cardio workouts can effectively manage blood sugar:

Swimming: A low-impact exercise that improves cardiovascular health.

Jogging: Ideal for burning calories and enhancing endurance.

Dancing: A fun way to engage muscles and elevate heart rate.

Real-life stories demonstrate success. For example, Sarah, a 45-year-old diagnosed with prediabetes, reported that regular swimming sessions helped normalize her blood sugar levels within months.

Monitoring Blood Sugar Before and After Cardio

Monitoring your blood sugar before and after workouts is essential. This helps you understand how your body responds to different exercises. If you notice a drop in your levels after exercise, consider having a snack rich in carbohydrates before your workout to prevent hypoglycemia.

Strength Training's Role in Blood Sugar Management

Building Muscle Mass and Insulin Sensitivity

Strength training boosts muscle mass, which improves insulin sensitivity. Research shows that increased muscle can enhance glucose uptake, making it easier for the body to manage blood sugar levels.

Recommended Strength Training Routine

A sample routine for beginners could include:

Bodyweight squats – 2 sets of 10-15 reps

Push-ups – 2 sets of 8-12 reps

Dumbbell rows – 2 sets of 8-10 reps

For advanced individuals, consider increasing weights and sets. Allow for 48 hours of rest between sessions for recovery.

Incorporating Strength Training into Your Week

Struggling to find time? Try scheduling 20 to 30 minutes, three times a week. Utilize shorter workouts and combine them with activities you already do. For instance, do a quick session during lunch breaks.

Yoga and Flexibility Exercises for Blood Sugar Balance

Yoga Poses for Improved Blood Flow and Circulation

Certain yoga poses can increase circulation and help regulate blood sugar:

Downward-Facing Dog: Strengthens and stretches your entire body.

Warrior Poses: Builds strength in the legs while enhancing focus.

Benefits of Mindfulness and Stress Reduction on Blood Sugar

Stress can lead to elevated cortisol levels, which can raise blood sugar. Research indicates that mindfulness practices, including yoga, may reduce stress and improve overall well-being.

Finding a Yoga Style That Suits You

Choose a yoga style that matches your fitness level. Gentle yoga is great for beginners, while Vinyasa offers more flow and movement. Joining a local class can provide motivation and guidance.

Walking: A Simple Yet Powerful Exercise

The Accessibility and Convenience of Walking

Walking is one of the easiest exercises to incorporate into daily life. It requires no special equipment, making it a fantastic choice for almost everyone.

Walking Strategies for Blood Sugar Control

Consider these walking strategies:

Take the stairs instead of the elevator.

Aim for a brisk pace, which enhances the benefits.

Explore walking routes that incorporate inclines to challenge yourself.

Combining Walking with Other Activities

You can easily combine walking with your regular tasks. Consider scheduling walking meetings or walking your dog when running errands.

Crucial Considerations for Exercise and Blood Sugar

Consulting Your Doctor Before Starting Any Exercise Program

Before beginning any exercise routine, consult your healthcare provider, especially if you have existing health concerns. They can help tailor a plan to your needs.

Adjusting Exercise Based on Blood Sugar Levels

Learn to gauge your pre-workout blood sugar levels. If levels are too low, consider a light snack prior to engaging in exercise. Adjust intensity based on how you feel.

Importance of Consistency and a Holistic Approach

Consistency is key in managing blood sugar. Coupling exercise with a balanced diet and medication (if necessary) is critical. Experts agree that lifestyle changes take time but have profound effects on health.

Conclusion

In summary, exercises like cardio, strength training, yoga, and walking can all play significant roles in managing high blood sugar. Always consult with a doctor before starting a new program and aim for consistency in your routine. Regular exercise not only aids in controlling blood sugar but also enhances overall health and well-being. Prioritize your physical activity; it’s crucial for a healthier future.

[tripleflosolutions]

5 Time-Saving Fitness Hacks for Busy Professionals

5 Time-Saving Fitness Hacks for Busy Professionals

As a busy professional, you already know that balancing work, family, and social life can be challenging. Add trying to stay fit and healthy to the mix, and it feels almost impossible! Fortunately, fitness doesn’t have to consume your entire schedule. With the right strategies, you can stay in shape without sacrificing your time or energy.

In this article, we’ll explore five time-saving fitness hacks designed specifically for busy professionals. These tips are easy to implement, require minimal time, and will help you stay healthy no matter how packed your calendar is.

1. Micro Workouts: Small Bursts, Big Results

One of the biggest myths about fitness is that you need to spend hours at the gym to see results. That’s simply not true. With micro workouts, you can break your exercise routine into short bursts throughout the day.

Here’s how it works:

Instead of setting aside an hour for exercise, aim for 5-10 minute sessions multiple times a day.

Incorporate bodyweight exercises like squats, lunges, and push-ups during breaks or between meetings.

By the end of the day, these small sessions will add up, giving you the benefits of a full workout.

Micro workouts are especially effective for busy professionals who struggle to find extended periods of free time.

2. Use Your Commute for Cardio

For those with a long commute, why not turn that time into an opportunity to burn calories? Depending on where you live and work, you can walk or cycle instead of driving or using public transportation. This not only boosts your cardiovascular health but also helps you clear your mind and reduce stress before or after a busy workday.

Even if your commute is too long for walking, consider parking further away from the office or getting off public transit a stop early to squeeze in some extra steps.

3. Get Fit with Desk Exercises

Stuck at your desk all day? Don’t worry—there are plenty of ways to stay active while working. Simple desk exercises can help improve circulation, reduce stiffness, and strengthen muscles without leaving your office.

Try these quick desk exercises:

Seated leg lifts: Lift one leg at a time while seated, holding each for 10 seconds.

Chair dips: Use your office chair for tricep dips (as long as it’s stable!).

Shoulder rolls and neck stretches: Loosen tension from sitting hunched over your desk.

These exercises are great for fitting in some movement throughout your workday.

4. Plan Efficient Workouts with Minimal Equipment

If you have a little extra time for a workout, focus on routines that require minimal equipment but deliver maximum results. Resistance bands, dumbbells, and even your bodyweight can be used for effective strength training at home.

Keep your workout efficient by focusing on:

Compound movements (like squats, lunges, and push-ups) that work multiple muscle groups at once.

High-intensity interval training (HIIT) for a full-body workout in just 20-30 minutes.

By focusing on efficiency, you’ll be able to complete a powerful workout in half the time it would take at the gym.

5. Schedule Your Workouts Like Meetings

One of the best ways to stay consistent with fitness is to treat it like a priority. Many busy professionals find that scheduling workouts into their calendar helps make exercise a non-negotiable part of the day.

Here’s what you can do:

Block off specific time slots for working out, just as you would for meetings or deadlines.

Use your phone’s reminder function or an app to alert you when it’s time for your workout.

Once exercise becomes part of your routine, you’ll be more likely to stick with it long-term.

Conclusion: Make Fitness Fit Your Life

Staying fit as a busy professional doesn’t have to be overwhelming or time-consuming. With these simple, time-saving hacks, you can maintain your health and energy levels while managing a hectic schedule.

Remember, fitness is about consistency—not perfection. Start small, stay consistent, and watch your energy and productivity soar.

#FitnessHacks #BusyProfessional #MicroWorkouts #HealthyLiving #WorkLifeBalance #StayFit #FitnessTips #DeskExercises

[trainingforfandom]

Asta (Black Clover)

Asta is the kind of character everyone would love to be friends with, even if he is loud and a little much at times his heart shines through. He works hard with what little he has and makes the best of it. He is super ripped before the time skip, he mainly does high rep calisthenics (these build muscle, trust me I know a guy) and hard labor around the church (hence why even Yuno is considered physically strong). I don’t have much to say on Asta as he is a simpler character that manages to be engaging. He does get bigger after the time skip as a result of better nutrition swinging around a heavy sword and being really short. Although we don’t see him train I feel kind of bad about how short this is so I’m making 2 workouts: 

Calisthenics classic workouts

The hidden time skip mass builder (with swordwork considerations) 

I’ll try to stick to some bronze age bodybuilding, labor simulating, and minimal equipment techniques. Asta is a character whose training grows with him and evolves,based on his needs. 

Diet: POTATOES. The ones that grow in Hage village resemble red skinned sweet potatoes, or simply red potatoes. They might even have varieties! Potatoes are actually very good for you! However, potatoes are short on protein, and other vitamins and minerals. So please eat a balanced diet of which potatoes are a part of. 

Recovery/Programming: Asta works out until he literally can’t anymore. A lot of this stuff will be to failure especially the calisthenics and he works out MULTIPLE times a day. Since he lives in a church, we’ll call Sunday his day of rest. Knowing him, he’s not resting. I’ll be doing a 3 day cycle repeated 2x a week kind of thing, you could do only 1 cycle and be just fine. Measuring up to the character he’d do labor, his workout, cardio, and abs all in one day everyday, but we ain’t trying to die here so I figured something out. We don’t have access to recovery magic or potions or whatever he probably uses. So stretch up, eat well and rest plenty. 

Part 1 Calisthenics and Labor: When bodyweight becomes boring/easy add weight to simulate Asta getting his sword. 

Day 1: Legs  + Labor 

5 x Failure (on each leg if doing unilateral exercise( Bodyweight Squats/Pistol Squats/Shrimp Squats

3 x Failure Explosive Split Squats 

5 x Failure Calf Raises

5 x Failure Nordic Curl Progression

-----

3 x 10 Sandbag/Barbell Deadlifts (moving heavy-ish items) 

4 x 100 m Farmers Carry 

3 x 5 Sandbag/Atlas Stone (Pick Up and place onto waist height box, please research technique)  

4 x 100 m Sled Push/Pull 

Day 2: Push + Labor 

5 x Failure Basic Push Ups 

3 x Failure Dips 

3 x Failure Handstand Progression/Pike Push Ups 

-----

5 x 8 Overhead Press

3 x 20 Sec Isometric Plate Hold (Arms straight out, holding the plate parallel to hands, pushing together should be what’s holding the plate up) 

4 x 25 per side  Cable lateral raise 

4 x 10 Tricep Overhead Extensions

Day 3: Pull  + Labor 

5 x Failure Basic Pull Ups 

5 x Failure Chin Ups/Headbangers 

5 x Failure Australian Rows/Front lever training 

-----

1 x Failure Rope Climb/ Pull sled with rope 

6 x 10 (or 3 x 100m ) Supinated Carry/Bicep Curls  (Bicep Curl with moderate/heavy weight, squeeze at the top and keep it there) 

4 x 10 Straight Arm Pushdown

TAKE A BREAK HERE IF YOU HAVEN'T ALREADY 

THE ABOVE CAN BE WEEK A, THE BELOW CAN BE WEEK B

Day 4: Legs + Abs + Cardio 

5 x Failure (on each leg if doing unilateral exercise( Bodyweight Squats/Pistol Squats/Shrimp Squats

3 x Failure Explosive Split Squats 

5 x Failure Calf Raises

5 x Failure Nordic Curl Progression

-----

3 x 30 Crunches/Sit Ups (mind the lower back) 

2 x Failure Hanging Leg Raises 

2 x Failure Plank with alternating knee to elbow 

-----

2000 m run (or any distance that forces endurance) 

Day 5: Push + Abs + Cardio

5 x Failure Push Ups Variety (each set should be different: diamond, archer, decline, staggered, pseudo planche etc..) 

3 x Failure Dips 

3 x Failure

-----

3 x 30 Crunches/Sit Ups

2 x Failure Bicycle Crunches (Slow) 

2 x Failure In and Outs 

-----

Stair Climbing/Hiking 

Day 6: Pull  + Abs + Cardio

5 x Failure Pull Ups (each set should be different: narrow, wide, archer, 21’s etc..) 

5 x Failure Chin Ups/Headbangers 

5 x Failure Australian Rows/Front lever training 

-----

3 x 30 Crunches/Sit Ups

2 x Failure Windshield Wipers

2 x Failure Rotating Plank 

-----

Interval Running (100 m Sprint, 200 m Jog x 5) 

Day 7: REST/ Cardio

-------------------------------TIME SKIP----------------------------------

So here we start his weighted training to get him big and beefy in the Heart Kingdom.

1. Asta will be eating more and have access to more state of the art equipment. To get bigger is to eat in a surplus mainly of protein.

2. He will still train 6 days a week, 4 with weights, 2 for his swordwork/fighting/anti-magic, 1 day off for Sister Lily. We'll do an Upper/Lower split as this is common with some of the strongest biggest folk I've seen.

3. He finally learned to prioritize efficiency and recovery over sheer volume. Burnouts are there for that 'going to failure feel'. Be warned that the form on these exercises might be a little 'advanced' for someone just stepping foot in the gym for the first time.

Upper 1

Warmup + (Program = 95% 1rm 5 x 2 -> 80% 1 x AMRAP -> 65% 1 x AMRAP) Bench 

15 + (8,5,5) + Burnout OHP 

15 + 3 x 8 + Burnout Barbell Bent Over Row

-----

3 x 10 SkullCrushers

6 x 10 Curls 

4 x 10 + Burnout Rear Delt Row

Lower 1 

Warmup + (Program = Refer to bottom of the post) Squat

Warmup + (Program = Refer to the bottom of the post) Deadlift  

4 x 10 BB Alternating Lunges

-----

3 x 10 each Quad + Ham 

4 x 10 + Burnout DB Lateral Raise

Upper 2 

Warmup + Program Bench 

15 + (8,5,5) + Burnout OHP 

4 x 8 Dips

15 + 3 x 8 + Burnout Smith BOR 

-----

6 x 10 Curls  

4 x 10 + Burnout Machine Lateral Raise

Lower 2 

3 x 8 RDL’s (Light) 

Warmup + Program Squat 

4 x 10 light leg press (quad emphasis)

-----

3 x 8 Heavy Calf Raise

4 x 10 Quad Ext 

-----

4 x 10 + Burnout Rear Delt Row 

Calisthenics and Fight Training 1

Mace workout (for obvious reasons!) As a real person, I would suggest not doing this in public... it's a little awkward, maybe go to a class or hit a tire with a hammer... Where would you even get a mace anyway?

Here's one you can try to base yours off of: https://www.youtube.com/watch?v=TdatDbqb8TY

-----

Calisthenics Portion Upper:

3 x Pushups to failure

3 x Inverted rows to failure

Train Pull-Ups AND Chin Ups, train to pull more weight or just rep out till you can't feel your lats with a band.

2 x to NEAR failure Dips, keep 1-2 reps in the tank

Short Abs workout: ab wheels, captain chair, crunches, planks are all great

Calisthenics and Fight Training 2

Mace workout/ Some kind of combat class

Calisthenics Portion Lower:

3 x 30 Jumping Squat

3 x 30 Jumping Lunges

3 x 10 Sissy Squats (assisted usually, these are hard)

Train shrimp/pistol squat to your skill level

Short Abs workout: ab wheels, captain chair, crunches, planks are all great

Squat Programming: I made this up myself and went from nearly dying under 135lb to repping 185lb. Be safe out there y'all!

Step 1: Pick a working weight, it should be REALLY HARD, but not your 1rm, it can look messy! but you will build strength and eventually the perfect form will follow.

It goes like this: the only thing that is included is the TOPSET with the working weight you picked, you must warm up and do back off sets too!

Week X: Session 1/ Session 2

2x2 / 3x2

4x2/ 3x3

1x4/ 2x4

1x6/ 1x8 (at this point pick a new weight and repeat the program with it. If you fail or feel like one of the sessions is too hard, repeat it until comfortable and then move onto the next rep/set scheme)

Deadlift Programming: This works! It got me from 225lb - 265lb on DL, thats 40lb! I do want to hit 315lb this year so I'm running the program again:

https://t-nation.com/t/the-simple-deadlift-program/284445

Oh my... how the hell did I used to spit these post out so often. This is my first post back, and it's SOOO LONG ... Anyway here it is. Enjoy!

[aquaticjess]

a reflection on injuries...

i've recently been sidelined from running with some persnickety shin splint/calf/achilles issues all on my left leg (which is my bad leg, with a bum knee and the side that used to get worse back pain). i had some wallowing and some "how did this happen????" questions that really are rooted in nothing but self pity.

but after reflection, i know how this happened. starting at the beginning of the summer i encountered some strange ankle/calf pain (that is different from my current ankle/calf pain) and i thought it was weird but it occurred right before going to my field course so I got a two week break from running anyway. then in trying to build up again i got another weird calf/shin/ankle twinge but then i went to ireland so it stopped manifesting. then, in a long late july or early august run, i had a sore achilles! which i have never had in my life. i iced it and rested a few days and went back to running and it seemed fine. disjointed, these all seem like isolated incidents as they all pretty much got better. but now, piecing them together, i realize it was emblematic of a larger issue with ankle/calf weakness and poor ankle mobility.

i had a very transient summer and i did not have access to a gym. even before summer, I was strength training less and less. "i solved my knee pain, maybe i only need to strength train once every 2 weeks now!" a-ha, no. i did very little strength at all this summer and the strength i did do was bodyweight, which has its place, but not the best bang for your buck in the injury prevention department.

alas, every injury and every setback is truly a learning experience. now i feel even better equipped to identify weaknesses and imbalances. i also know that just because you solve one injury doesn't mean you can stop the strength training/prehab, because more will arise. i also know that putting my blinders on and just running anyway because i want to is not in my best interest and doesn't serve my future goals.

hoping that gentle reintroduction to running + lots of strength and PT exercises will allow me to cobble together some kind of imperfect HM training :)

[freeonlineworkouts]

Bulgarian Split Squat

Bulgarian Split Squat: The Ultimate Lower Body Exercise

The Bulgarian Split Squat is one of the best unilateral (single-leg) exercises for building strength, balance, and flexibility. It targets the quadriceps, glutes, hamstrings, and core, making it a staple in lower body workouts. Whether you're an athlete, bodybuilder, or just looking to improve leg strength, this exercise can take your fitness to the next level.

Muscles Worked in the Bulgarian Split Squat

✅ Quadriceps – Primary muscle group, responsible for knee extension. ✅ Glutes – Engaged for hip extension and stability. ✅ Hamstrings – Assist in knee flexion and stability. ✅ Core & Lower Back – Required for balance and posture.

How to Perform the Bulgarian Split Squat Correctly

Step-by-Step Instructions:

Setup:

Stand about 2 feet in front of a bench or sturdy elevated surface.

Place one foot behind you on the bench (laces down for stability).

Lowering Phase:

Keep your chest up and core engaged.

Lower your back knee toward the floor, forming a 90-degree angle with your front leg.

Your front knee should be aligned with your ankle (not too far forward).

Rising Phase:

Push through your front heel and return to the starting position.

Squeeze your glutes at the top.

Reps & Sets:

Perform 8-12 reps per leg, for 3-4 sets.

Benefits of the Bulgarian Split Squat

✅ Unilateral Strength & Balance – Fixes muscle imbalances between legs. ✅ Improves Mobility & Flexibility – Great for hip and ankle mobility. ✅ Enhances Athletic Performance – Essential for runners, jumpers, and athletes. ✅ Reduces Lower Back Strain – Less spinal compression than back squats. ✅ Activates More Muscle Fibers – Works stabilizer muscles effectively.

Common Mistakes & How to Fix Them

🚫 Mistake: Letting your front knee extend too far forward. ✅ Fix: Keep your knee directly above your ankle.

🚫 Mistake: Leaning too far forward. ✅ Fix: Keep your torso upright and engage your core.

🚫 Mistake: Placing the back foot too close or too far. ✅ Fix: Adjust foot placement so your front thigh forms a 90-degree angle when lowering.

Bulgarian Split Squat Variations

🔥 Bodyweight Bulgarian Split Squat – Best for beginners. 💪 Dumbbell Bulgarian Split Squat – Adds resistance for muscle growth. 🏋️ Barbell Bulgarian Split Squat – Advanced version for strength training. 🦵 Deficit Bulgarian Split Squat – Increases the range of motion. ⚡ Jump Bulgarian Split Squat – Great for explosive power.

Final Thoughts

The Bulgarian Split Squat is a must-have for anyone looking to build leg strength, improve balance, and enhance athletic performance. Start with bodyweight and progress to weights as you master form. Are you ready to add this powerhouse move to your leg day routine? 💪🔥

[fitnessnirvana]

WEIGHT TRAINING AT HOME

Not everyone has access to a fully equipped home gym, but that doesn't mean you can't weight train with basic equipment in your home or apartment.

These are some of our favourite weight bearing exercises to give you some inspiration:

Dumbbell squats: Squats are among the best bodyweight exercises for general strength and conditioning, so if you only do one bodyweight exercise, make it skewers. Turn your feet slightly outward, with your feet somewhat wider than hip-width apart. With the palms of each hand facing the sides of each leg, grasp a dumbbell in each. For balance, place your toes on the floor, gaze forward, maintain a straight back, bend your knees as if you were going to sit down, and push your hips back. Take a moment to compose yourself before raising yourself back up and using your feet and legs to stand again. You can increase the difficulty of these exercises by slowing down, using a resistance band, adding leaps, or gripping weights in your hands. This is a strong and adaptable weight-training move.

Lying dumbbell chest press: If you don't have an exercise bench at home, this is an excellent substitute workout to work the shoulders and chest. Lay flat on the floor on your back, or on a mat if you'd rather, with your feet flat on the ground and your knees bent. Raise your arms toward the ceiling until the dumbbells nearly touch, then slowly lower yourself back to the starting position while holding a dumbbell in each hand on either side of your chest with your elbows resting on the floor.

Dumbbell bent over rows: The back is one of the muscles that people frequently find more difficult to work without the use of gym equipment. This is an excellent exercise that targets the area with just two dumbbells. Approximately at a 45-degree angle, bend over while holding a dumbbell in each hand. To hold the dumbbells with an underhand grip, turn them inside out so that your palms are above your knees. While maintaining this stance, flex your core and raise the dumbbells in the direction of your hips, mirroring your thighs' movement. Lower the weight back to the starting position while tensing your back. Always remember to maintain a straight back.

Dumbbell reverse lunges: Lunges are an excellent exercise to improve your balance and strengthen your legs. You can execute this variation of the lunge in a compact space, which is ideal if you don't have much room at home for exercise. Hold a dumbbell in each hand while standing with your feet hip-width apart. After that, take a single stride backward and lower your hips until the front leg's knee is 90 degrees out from the body. With your heel raised off the ground, your rear leg should be parallel to the ground. Push that back leg forward to stand back up again. Take the other leg and repeat this.

Your bodyweight may provide you with an excellent exercise even in the absence of equipment.Alternatively you may be inventive and use objects already in your home as weights, such as packing books into a rucksack!