#best bodyweight legs exercises

[forcedtogrow]

Hey, can you share the routine you started out with? How much you lifted, what exercises, all that stuff? Thanks

When I was starting out I used a basic push/pull/legs 3 days a week. I was extremely weak because I was recovering from anorexia that had been going on for a decade at that point (I started really young). I literally couldn’t even squat when I started because my legs were so frail, and had to start with bodyweight and leg press with a friend assisting.

After like 3 months of bare bones exercise I did the following. Pretty low weights for everything except deadlift which I was weirdly fantastic at and was even praised by a personal trainer I knew. I did no cardio, and did at home ab circuits like 3x a week as well. I didn’t do barbell bench for quite a while because my chest was so weak and emaciated it was sick. It’s best to start very light, especially with shoulders/chest, to avoid injury and learn good form. That said I did have a pretty intense routine for a beginner because I’m incredibly impatient/stubborn/driven however you want to think about it. I lost pretty much every ounce of body fat which sounds great except I was essentially emaciated again, and had to start eating 3,000+ calories a day to stay just above underweight. Disclaimer: this likely will not be any one else’s experience.

Basic workout I started with 3ish years ago as best I can remember was:

Legs:

squats 5x5

Calf raise 3x10-12

Leg press 3x8-12

Leg extension 2x failure

Hip thrust 3x10-12

Any ab circuit, did quite a variety

Push:

Couldn’t bench the bar because too weak

Dumbbell flat bench 3x10

Incline dumbbell bench 3x8-12

Seated dumbbell overhead press 3x10-12

Ez bar overhead press “triangle set” for like 6 sets (I know, it’s a lot)

Lateral raises 3x10-12

Bent over reverse fly 2x10-12

Tricep push down 3x10-12

Tricep dip 2x failure

Pull:

Deadlift 5x5

T-bar row 3x10-12

Single arm bent over dumbbell row 2x10-12

Lat pull down wide grip 3x10

Lat pull down v bar 3x10

cable row 2x failure (around 15 reps) making sure I pull the bar low to hit the bottom of my ribs

Incline curl 3x10

Cross body curl 3x8-12

Cable hammer curl drip set starting at a weight I could do 10 reps of and going to failure for at least 5-6 weight-drops

[pure-ablution]

Can you talk about the exercises/sports you do?

I’d be glad to!

I don’t do every single one of these classes every day, so although it looks like quite a lot, it really isn’t as much as it seems. I’m a very active sort of person, I always have been, and I like to have at least one exercise class booked for each day of the week, but almost all of them are low-impact and focus on precision and awareness in movement, grace and flexibility, and bodily control. These are the exercises and sports that work best for me and give me the physical and mental results I like best, but you can take whatever is helpful to you from this list. I’m happy to talk about any of the exercises I do in more detail if you’re interested, just send another ask or message me privately.

0–5–45. This is my adaptation of the very popular treadmill workout, and I do it every single day as soon as I arrive at the gym. I’ve adapted it to have 0% incline because I find that inclines build up my legs too much, I’ve sped it up to 5 mph (8 kmph) because I like a brisk powerwalk, and I do it for 45 minutes instead of 30 because 30 just isn’t a challenge for me anymore. I love this little workout because it doesn’t require any thought so early in the morning, it’s low impact but it still warms me up and gets me going, and it helps maintain my preferred body fat percentage without building unwanted muscle and requiring a lot of undue effort.

Resistance workouts. I like to switch these up so that I don’t get bored, but every day after the treadmill, I like to do some combination of a workout with calisthenic and resistance-based exercises. I avoid purposeful ab workouts because I don’t want to build up my waist accidentally—the only exercise I really do for my abs are stomach vacuums and nauli kriya—but aside from that, pretty much anything goes. Using a resistance band helps me improve my flexibility as well as my strength, and bodyweight exercises build up my strength without overloading or bulking up any of my muscles. My workout usually lasts about 20–30 minutes and I tried to find a single video demonstrating what I do, but I couldn’t find one—it’s basically just a random mixture each day of calisthenics and resistance bands.

Stretching. Stretching my muscles properly isn’t exactly an exercise or a sport per se, but it’s definitely the most important aspect of my workout routine so I’m going to include it here. Improving and maintaining my flexibility, especially as I grow older, is very important to me, and stretching not only keeps my joints and muscles supple, but it also helps to keep my muscles long and lean instead of short and bulky. I’m hypermobile and so I have my own stretching routine which gives me the proper deep stretch that my body needs whilst maintaining good joint support—it’s based on the stretches and exercises I was taught to do when I trained in rhythmic gymnastics as a child. Again, I mix it up, but you can find basically every stretch and exercise I do amongst the videos on this playlist.

Weightlifting. I only started weightlifting relatively recently, and I have to admit that I’m still a bit hesitant about it, but it’s definitely given me much more of a rounded figure and boosted my natural shape—my butt looks a million and one times better now! I really don’t like the typical ‘strong curves’ kind of look and it just doesn’t suit me, so I stick to using very low weights and high repetitions to build strength without overly increasing my muscle volume. Weightlifting has helped improve my shoulder strength in particular, which was always a huge issue for me, and it’s helped to better sculpt my arms and lift my butt better than any other exercises I do. I try to do an hour of weightlifting every evening after I’ve finished with my things to do that day, and I focus mostly on my form and ensuring that I execute each exercise correctly for the best impact. I do things slowly and carefully, and I think that it’s this super-slow pace and precision that’s given me the results I like best, because it still really tests my muscles and pushes me further each time without overloading anything.

Ballet. Ballet is the one dance that I’m totally devoted to. I’ve been in ballet classes since I was 2 years old—so almost 20 years now—and I just love it, it does wonders for my body and for my sense of physical grace. Since starting at uni, I’ve gone down to one class a week with one extra conditioning class on a Saturday, and although it’s nowhere near enough for me to be considered a ‘serious’ ballerina, it fits into my schedule and allows me to keep up my skills to a reasonable degree. I’ve always studied ballet with the Vaganova Method, and again, this has really emphasised the importance of precision and lightness in the way I dance and move in my everyday life. Ballet has given me the most overall control over my body and the way I move, I think, out of everything I do, and it’s taught me the importance of discipline and routine when it comes to looking after your health.

Ballroom/Latin dancing. I switch this one up much, much more because it’s not so serious for me. I love social and partnered dancing, and I’m lucky in that the ballroom and Latin dance classes near me allow me to switch up each week and not remain loyal to one single dance or style. Partnered dancing, for me, is about knowing the right dances in the right circumstances, and connecting with your body and your partner’s body, and that’s what my classes give me, nothing more and nothing less. Alajos is much better than me in this respect because he’s always danced much more seriously than I have, but I love going out for our weekly dance class together and perfecting the steps of a foxtrot or samba. Both ballroom and Latin social dance styles help most with tapping into sensuality and understanding how your body can relate to another in the context of music, and they’ve given me a lot to work with in terms of body language and physical social skills.

Traditional folk dancing. This is much more informal and I don’t take classes in it anymore, although I used to, when I lived back home. Nowadays, me and a few other girls set up an informal folk dancing troupe and we teach one another our native dances, it’s just something fun and silly and we only meet up every couple of weeks or so, but it helps us keep in touch with our roots and traditions, I think. I like folk dancing in particular because not only is it fun and lively, but it also really exaggerates the difference between the sexes and the nature of femininity, so in that way, you can learn a bit more about how your ancestors might have thought women ought to behave and move, and water this down for your everyday life. It’s interesting and strangely anthropological in that sense, and some folk dances in particular place a huge emphasis on facial expressions in dance, which I like—it’s a fun and helpful change from focusing mostly on the body, and enables you to gain control over your facial muscles, too.

Rhythmic gymnastics. This used to be the bane of my life when I was a child, but I’m grateful for it now. RG probably evokes some traumatic response for most, if not all, post-Soviet girls out there, and I’m no exception. I’ve done rhythmic gymnastics for as long as I’ve done ballet, but I don’t do it nearly as frequently now because I’m much older and I was never especially amazing at it in the first place. I mostly help out with teaching younger girls these days, work on my flexibility in my free time, and go back to training briefly but intensively if I’m going in for a student competition or something—I take conditioning classes more often than I actually train in gymnastics now. At this point, it’s more about my flexibility and strength than anything else, and I can’t name a sport which has better improved my flexibility to almost freakish levels than gymnastics.

Reformer pilates. I take reformer classes twice a week at the studio near me, and I like it a lot, although I think that mat pilates gives much more potential for a harder and more advanced workout. The nice thing about the reformer is that it adds some resistance to my workout, and my studio offers both traditional reformer classes and ‘power’ classes which seem to be more of a mix between pilates and strength training, with a heavy focus on form and posture. The power classes have helped me hugely with my understanding of form in weightlifting especially, and the traditional classes allow me to stretch my muscles deeply and in ways that are more difficult to do without the help of equipment. I also really like reformer pilates as a rehabilitation exercise if I’m recovering from an injury, because the reformer offers a lot of support, better enables isolated exercises, and you can take it as gently and as slowly as you need.

Mat pilates. My studio offers a classical mat pilates class and I take it twice a week. Pilates these days seems to be associated more with aerobic exercise, but traditional pilates focuses much more on posture and functional movement, and our classes follow the original method of Joseph Pilates and a few of his students, though my instructor isn’t super rigid about this and likes to teach us the history and development of pilates when we’re exercising. Classical mat pilates uses only a few exercises in a very specific sequence, and I could probably skip my classes and just do it at home if I wanted, but I like my instructor’s commentary and the way that she pushes us to stretch and strengthen much further each time we go. I’ve tried contemporary mat classes, too, and they definitely ‘feel’ harder because they get my heart rate elevated much more, but I prefer the classical method because of its focus on detailed, precise movement and correct posture, and how it seems to work each muscle of my whole body.

Qigong/tai chi. I take one qigong class and one tai chi class each week, and I really love them for their meditative focus and how they allow me to feel so much more in-touch and in-control of my body. Qigong is a set of exercises purely for health purposes, and focuses a lot on very slow, intentional movement along with breathing and internal awareness. I like it better than tai chi; it gives me a strange but very beneficial, almost spiritual sort of awareness of my body that I haven’t experienced with any other exercise. Tai chi falls under the bracket of qigong but it’s actually a martial art, although my instructor leans away from the grappling aspect of the art and prefers its interpretation as a low-impact and mindful exercise. In my experience, tai chi is a little more mentally draining, and helps a lot with understanding intention and resolve in thought and movement, as well as improving my posture and reflexes.

Barre. Barre is simply a workout style derived from ballet conditioning classes, and it’s intended for fitness rather than any kind of grace or bodily awareness. I like it, because the small, precise movements help to tone my body in the way I like, and it’s more of an aerobic exercise and cardio workout than most of the other exercises I do, but I would recommend that you find an instructor with a ballet background and avoid any of the chain/branded barre classes—in my opinion and experience, they only really teach bad habits and poor form whilst bulking up the leg muscles, and aren’t much in themselves beyond a bit of weighted pilates. My instructor combines traditional barre exercises with floor-barre workouts, and the classes are designed in a way that’s thoughtful and fitness-intentioned without inadvertently hurting or hindering actual dancers. Proper, well-informed barre classes will help you a lot with improving aerobic fitness, stamina, and awareness of individual muscles, without bulking you up unnecessarily or accidentally damaging your joints and muscles.

Step aerobics. This is super ’80s but I love the step aerobics class at my gym, I’m the youngest there by about 30 years but I don’t really care because it’s fun and it gives me results. My instructor keeps it low-impact, there are no jumps or jogging required, and it’s just a really fun way for me to get in some cardio without it feeling like a chore. I don’t think that step gives me serious physical results in any way, but I do it mostly for my heart health and overall fitness and stamina, and it definitely helps in that respect without building up my muscles in the slightest. You could definitely do step aerobics at home if you wanted—I do it sometimes if I haven’t been able to book onto my usual class, using one of Jane Fonda’s old video workouts—but I like the social aspect of it and the silliness. It’s important to keep sport fun, I think, and I look forward to my step classes every week.

Callanetics. This is another super ’80s workout but it’s one that actually does give physical results, in my opinion. Callanetics tightens up my body in a way that I think is quite unique, and it works really fast. It works with repetitions of small movements and isometric exercises, and was developed from classical ballet conditioning classes. It’s super boring because you don’t really do anything major, and you don’t feel as though you’re working out, but whatever it is, it definitely works in some capacity and I really notice if I haven’t been keeping up with my schedule! Callanetics just seem to draw you inwards somehow, as though someone’s taken the strings and pulled them tightly—my waist seems much, much tighter, my legs are sculpted and shapely, and my butt and breasts are lifted upwards. This is one of those workouts which needs precision in form and movement, so if you can find a class near you, then I recommend going for at least a few sessions to make sure that you’re doing each exercise correctly. Otherwise, use a mirror and the original books and videos.

Gyrotonics. This is a bit esoteric, but my ballet instructor recommended that I start taking gyrotonic classes for my posture and range of movement, and they actually work wonders. It’s not easy to find a gyrotonic class because it requires specialist training and equipment, but if you do find one, then I really recommend that you go. It’s sort of like classical reformer pilates in 3D, if that makes any kind of sense, and focuses on enhancing your spinal movement in every direction whilst simultaneously building up functional strength and muscle tone. I take a gyrotonic class every few weeks or so just to realign myself and remind my body of its proper skeletal positioning, and I think it’s worked wonders for my posture, flexibility, and joint support. I don’t dislocate my joints anywhere near as frequently anymore, and I can move much more supply and smoothly.

Somatics. Somatic techniques sound like total quackery and I think that some of them are, but others actually do work and help a lot with posture and bodily awareness. Things like the Alexander Technique aren’t complete snake oil, but they are relatively obscure and only really popular amongst dancers, actors, and musicians. I saw a posture therapist for almost a year and she drew upon the Alexander Technique, Feldenkrais, and other biomechanical theories to help me understand how posture isn’t only about spinal positioning but actually awareness and positioning of every joint, muscle, and nerve in your body. The exercises are very slow and meditative, and more internal than external, with a lot of focus on the training of the nervous and respiratory systems; they basically just teach your body, very slowly and methodically, the healthiest way of aligning itself within physical space, and teach you how to be aware of your body’s positioning so that you can notice and realign yourself when necessary. I’d recommend finding a serious teacher who isn’t some kind of witch doctor—one who works a lot with performing artists would probably be best. I don’t attend actual somatics classes anymore, but I still use a lot of the exercises and theory in my everyday life, and it really enhances my experience and results from the other exercises I do, like pilates.

Iyengar yoga. I’ve tried lots of different varieties of yoga but iyengar is my favourite by far. It has a lot less ‘flow’ than other types of yoga, and so can seem a bit disjointed or overly regimented at first, but I love its focus on detail and precision, and how it’s truly a taught class with exercises to take away and practise, instead of something looser and more intuitive. Iyengar is very intense, it’s more mentally than physically taxing because of its demands with precision, and focuses almost completely on perfecting alignment and technique, and it’s a favourite amongst the ballet dancers I know because of this—although actually, it’s accessible for almost anyone, and my class is mostly full of retirees. Iyengar was designed to rehabilitate and teach yoga to people with physical limitations, and it’s a regimented sort of system which makes you reliably strong over an extended and planned period of time.

Swimming. I love swimming so much, I’m a total waterbaby and I feel so happy in the water. Swimming is an excellent sport for pretty much anyone, I think, because you become almost weightless in the water and all of your joints are completely supported. It works out the whole body and you can take it as far or as little as you feel you need, and even the most poorly-coordinated body moves gracefully in water. I try to go swimming for a couple of hours each week, and I prefer swimming in the lake or river near me, but if it’s too cold or polluted then I use the pool at my gym centre. I’ve been swimming for as long as I can remember; I grew up next to the Caspian Sea and every child in my town could swim before they started at school. I don’t take any classes or anything like that anymore, I just turn up and swim lengths until my time is up, and I think that swimming is a skill that everyone should learn because you never know when you’ll need it. It’s a perfect entry sport for people who are unfit or embarrassed about how they look or move, and I’d recommend signing up for a few adult classes if you feel in any way unsure or worried about your safety in the water.

[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

[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.

Ready to Kickstart Your Weight Loss Journey?

Want to take your results to the next level? Combine these exercises with a science-backed weight loss plan! Check out [this program](your Clickbank product link) that’s helped thousands lose weight fast and keep it off.

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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!

[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 :)

[tabootabletalk]

There’re a few reasons why glute exercises make our s3x life even more amazing!

Strong glutes help us last longer. We don’t want to be a little 2 stroke engine. We want to be a V12 with enough power to go rounds.

Glute exercises also improve blood flow to our pelvic region. Keeping our Giant Anaconda strong. (Thanks Sir Mix A Lot, for that analogy.)

Making sure it doesn’t turn into a garden snake or, even worse, a little earthworm. When building our glutes, we look should at it in 2 ways. One, exercises that make them strong and powerful in the movement pattern that we’re using them and exercises to activate our glutes, so we can feel them working.

Some of the most important elements of glute development is to allocate some of your weekly volume away form the leg extension machine and into some compound movements to help you next time you're doing the good good.

The glutes & hamstrings are two important muscle groups in the lower body, involved in all of the important movements during S3X.

Anatomy & Functions 👇🏾

● Gluteal Muscles:

The glutes are made up of three muscles: the gluteus maximus, gluteus medius, and gluteus minimus. The gluteus maximus is the largest and most powerful muscle in the gluteal region. It extends the hip, meaning it pulls the thigh backwards, & rotates the thigh outward. The gluteus medius and minimus muscles are located on the side of the hip and are responsible for stabilizing the pelvis during walking and running. They also assist in hip abduction, which is the movement of the thigh away from the midline of the body.

Functions: The glutes are involved in several movements and functions, including:

• Hip Extension: This is the movement of the thigh backwards, and is important for activities such as walking, running, and jumping.

• Hip Abduction: This is the movement of the thigh away from the midline of the body, which is important for maintaining balance and stability.

• Hip Rotation: The glutes also play a role in rotating the thigh outward, which is important for activities such as pivoting in sports like basketball or soccer.

• Posture: The glutes are also important for maintaining proper posture.

(audio by @death_stroke_fitness)

Many people spend most of their day sitting on their butts instead of using them. As a result, they’re practically a dead muscle.

One of the most common exercises you see when talking about glutes and sexual health is the glute bridge. This exercise often gets combined with a kegal, and it’s a good way to use it, but it’s not a great butt builder.

This exercise is better as a warm-up or to wake up the glutes and help develop that mind-muscle connection. You really feel the glutes working when you add weight. Squeeze your glutes to lift your hips off the floor and hold them in the top position for five seconds. Doing 10 to 15 repetitions for 1 to 2 sets gets those glutes fired up.

The best way to work a muscle and build it is by moving it through a full range of motion. This is another area where the glute bridge falls short. To rectify this, there’re several different exercises we can do. The one that is closest to a glute bridge is a hip thrust.

To do this exercise, start with your shoulder blades up against a bench. It’s a good idea to have the bench against a wall so that it doesn’t slip backwards when doing the exercise.

It can be done with or without weight; if you’re new to the movement, start with bodyweight until you’re comfortable with the exercise. Like the glute bridge, you tighten your glutes as you drive your hips upward. Again pause at the top for a second and feel those glutes working.

By raising one leg, you can train the glutes unilaterally to eliminate any muscle imbalances you might have. I call it a band donkey kick, but it’s actually a quadruple hip extension. I’ve been doing these for the last month on all fours with my hands up against the door to brace against the force of the bands.

The upgrade is to set a bench up against the door. This allows you to be farther from the anchor, increasing the resistance at the beginning of the movement. You also stabilize your back better because you're lying on the bench as you do the exercise.

A standing hip thrust using resistance bands. You can set this up using a door anchor, positioning it a little lower than glute height. You connect the bands to the anchor making a loop.

Then step into the bands and move forward until they naturally pull you back into a hip hinge position. You’ll find you need to lean forward to maintain balance when doing the exercise. This movement does a phenomenal job of helping a guy get a feel for the hip hinge position.

The mistake people make when doing a Romanian Deadlift is they make it a squat and not a hip hinge. The difference is with a hip hinge, your hips go back, not down, and your knees don’t move forward at all.

Having a resistance band wrapped around your waist while doing RDL’s helps to reinforce this movement.

It actually does more than that. When doing a Romanian deadlift, you have the most tension on the glutes when you’re bent forward with your hips back and virtually no load on them when you’re standing straight up as your skeletal structure is supporting the weight.

When you add a band to RDL’s, you have constant tension on the glutes even when you’re fully upright—doubling the value of this exercise.

[powerpackedmotivation]

Best Powerlifting Accessory Work for Huge PR.

Top Powerlifting Accessory Work: Enhance Your Strength Training

Powerlifting is a popular strength sport that requires you to lift as much weight as possible in three specific exercises: squat, bench press, and deadlift. While these are the primary lifts, accessory work can be used to enhance your performance and help you become a stronger and more well-rounded athlete. In this article, we will explore the top powerlifting accessory work exercises that you can add to your training routine to maximize your strength gains.

What is Accessory Work?

Accessory work refers to exercises that complement the main lifts, targeting specific muscle groups and movements. These exercises are designed to improve technique, build muscle mass, and address weak points in your performance. Accessory work is typically performed with lighter weights, higher reps, and lower intensity than the main lifts, allowing you to focus on form and build endurance without causing excessive fatigue.

Top Powerlifting Accessory Work Exercises

1. Romanian Deadlift

The Romanian Deadlift is a variation of the deadlift that targets the hamstrings, glutes, and lower back. It can help improve your deadlift performance by strengthening the muscles involved in the lift, while also improving your grip strength and balance. To perform the Romanian Deadlift, start with a barbell on the ground in front of you, feet hip-width apart, and a slight bend in your knees. Bend at the hips and lower the barbell towards the ground, keeping your back flat and your core engaged. Return to the starting position by pushing your hips forward and squeezing your glutes.

2. Pause Squats

Pause Squats are a variation of the squat that help improve technique, build muscle endurance, and address weaknesses in the lift. They involve holding the bottom position of the squat for a set amount of time before standing back up. This exercise can help improve your depth, form, and explosiveness in the squat. To perform Pause Squats, start with a barbell on your shoulders, feet shoulder-width apart, and a slight bend in your knees. Lower down into a squat position and hold for a set amount of time before standing back up.

3. Incline Bench Press

The Incline Bench Press is a variation of the bench press that targets the upper chest and shoulders, helping to build a stronger and more well-rounded upper body. It can also help improve your bench press performance by strengthening the muscles involved in the lift. To perform the Incline Bench Press, set an incline bench to a 45-degree angle, lie down with a barbell on your chest, and press the weight up towards the ceiling, keeping your elbows tucked in and your back flat.

4. Pull-Ups

Pull-Ups are a bodyweight exercise that target the back, biceps, and forearms, helping to build a strong and stable upper body. They can also improve your deadlift performance by improving your grip strength and upper back endurance. To perform Pull-Ups, hang from a bar with your palms facing away from you, pull your body up towards the bar, and lower back down with control.

5. Barbell Rows

Barbell Rows are an accessory exercise that target the back, helping to build a stronger and more stable upper body. They can also improve your deadlift performance by strengthening the muscles involved in the lift. To perform Barbell Rows, start with a barbell on the ground in front of you, feet hip-width apart, and a slight bend in your knees. Bend at the hips and lower your torso until it is almost parallel to the ground, grab the bar with an overhand grip, and pull the weight up towards your chest, keeping your elbows close to your body and your back flat.

6. Lunges

Lunges are a lower body exercise that target the quads, hamstrings, and glutes, helping to build strength, stability, and endurance in the legs. They can also improve your squat performance by improving your balance and building strength in the stabilizing muscles. To perform lunges, start with your feet hip-width apart, take a step forward with one foot, bend both knees, and lower your body until your back knee is almost touching the ground. Push through your front foot and return to the starting position.

7. Bulgarian Split Squats

Bulgarian Split Squats are a single-leg exercise that target the quads, hamstrings, and glutes, helping to build strength, balance, and stability in the legs. They can also improve your squat performance by improving your balance and building strength in the stabilizing muscles. To perform Bulgarian Split Squats, stand facing away from a bench or step, place one foot on the bench or step, and step forward with the other foot. Lower your body until your back knee is almost touching the ground, push through your front foot, and return to the starting position.

8. Box Jumps

Box Jumps are a plyometric exercise that target the quads, hamstrings, and glutes, helping to build explosive power and speed in the legs. They can also improve your deadlift performance by improving your explosiveness and building strength in the hip muscles. To perform Box Jumps, stand facing a box or step, jump up onto the box or step, and step back down with control.

9. Planks

Planks are a core exercise that target the abs, obliques, and lower back, helping to build strength, stability, and endurance in the core muscles. They can also improve your squat and deadlift performance by improving your stability and building strength in the stabilizing muscles. To perform a plank, start in a push-up position, lower your body onto your forearms, and hold your body in a straight line from head to heels.

10. Glute Bridges

Glute Bridges are a lower body exercise that target the glutes, helping to build strength and stability in the hip muscles. They can also improve your deadlift performance by improving your hip extension and building strength in the glute muscles. To perform Glute Bridges, lie on your back with your knees bent and feet flat on the ground, push through your heels, and lift your hips up towards the ceiling, squeezing your glutes at the top.

Conclusion

Adding accessory work exercises to your powerlifting training routine can help you become a stronger and more well-rounded athlete. By targeting specific muscle groups and movements, accessory work can improve your technique, build muscle mass, and address weak points in your performance. Try incorporating some of the top powerlifting accessory work exercises into your routine and watch your strength gains soar.

FAQs

1.What is accessory work in powerlifting?

Accessory work refers to exercises that complement the main lifts in powerlifting, targeting specific muscle groups and movements.

2.How can accessory work improve my powerlifting performance?

Accessory work can improve your powerlifting performance by improving your technique, building muscle mass, and addressing weak points in your performance.

3.What are some of the top powerlifting accessory work exercises?

Some of the top powerlifting accessory work exercises include Romanian Deadlifts, Pause Squats, Incline Bench Presses, Pull-Ups, Barbell Rows, Lunges, Bulgarian Split Squats, Box Jumps, Planks, and Glute Bridges.

4.How often should I incorporate accessory work into my powerlifting training routine?

The frequency of accessory work in your powerlifting training routine will depend on your individual needs and goals.

[agent-bash]

Any advice for building a home no equipment work out routine?

If you're starting from nothing than my best advice is to start light. Remember, some movement is always going to be better than no movement.

If you can, go out for a walk outside. This would be the only thing I would tell you to try and do every day. Take a lap around the block. Walk to the nearest coffee shop or park. Hell, aimlessly wander for 15 minutes. That's all you need to do to start. Then as you get used to those quick walks, increase them. Go for 20 minutes, then a half hour. You don’t have to adjust your pace at all, but slowly start increasing the duration of those walks and that time outside. It does wonders, especially in the winter (if it's winter where you are, and always remember those layers!!!). If you really can't go outside, that's okay, walk in place. Turn on the TV, set a timer for 15 minutes, and march on the spot. If you're in a place in your house where you can, take a couple steps forward and back and pace the room a little just to change things up. And remember get those arms pumping too.

Bodyweight exercises are great! I would highly recommend getting a yoga mat, but if you can’t lay a couple towels down. Warm up a little (March in place, arm circles, trunk rotation, some ankle flexes, for about 5 minutes), then stretch a little. Then start with 1 set of each of these (remember some better than none), and don't try to do it every day, not in the beginning:

15 reps x squats.

10 reps x leg raise.

10-15 reps x push-ups (if you've never successfully done a push-up in your life, that's fine. Don't start on the ground. Not even on your knees. Start at the wall. Walk with your arms out straight until your palms touch the wall, get your tip toes and adjust your hands until they're around the same level as your chest, tuck your butt and keep it tucked, then bend your arms and push back up; once this gets too easy at the max rep, slowly start to incline yourself, move to a stable counter, just always make sure what you're using to elevate yourself is stable).

15 reps x crunches (cross your arms over your chest don’t interlace your fingers behind your head, and remember it’s a crunch you’re just trying to elevate those shoulder blades off the ground).

10 reps x jumping jacks (If the motion is too jarring for your knees and/or ankles, do an assisted jumping jack. As your arms come up one leg steps out to the side, then comes back in as your arms go down, alternate that stepping leg each rep).

Plank. Start with 10 seconds; if that's too hard, go down to 5 seconds. Just like with walking, increase the time slowly. Holding for 10 seconds? Great! That's amazing! Now see if 12 seconds is doable. Believe it or not, that's a big increase. Don't just jump to 15 or 20 seconds. Those are huge increases. 50 to 100% more than that initial 10-second start.

Then cool down. Shake out those arms and legs, do a few little shimmies, give yourself another stretch and go get some water.

Once you get used to doing one set of this a few times a week, see if you can add another. Even if it's only on one of those days or if you have to back off the number of times you do it a week. That's fine! You'll grow into it. Let yourself do that. Even if it seems slow compared to someone else. Go at your pace. Yours. No one else's.

[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!

[marcomarconii]

The Only 5 Exercises You Need For a Full-Body Transformation 📝

➡️ The truth? You don’t need complicated workouts or tons of equipment to transform your body. The basics work for a reason. These 5 exercises target all major muscle groups, build strength, and torch calories. Master them, and you’ve got everything you need for a full-body transformation.

1️⃣ Squats – The King Of Lower Body Strength

➡️ Squats aren’t just a leg exercise. They work your core, improve your balance, and help build the foundation for everything else you do. Plus, they’re incredibly functional. You squat every time you sit down or pick something up, so getting strong in this movement will improve your daily life.

💡 Add bodyweight squats to your warm-up, then build up to weighted squats. Focus on depth and form. Strong legs, strong foundation.

2️⃣ Deadlifts – The Ultimate Full-Body Power Move

➡️ Deadlifts work your back, core, glutes, and hamstrings. They’re all about generating power and are amazing for building overall strength. Most people avoid them because they seem intimidating, but when done right, they’re one of the best exercises for transforming your body.

💡 Start light and focus on form. Hinge at your hips, keep your back flat and engage your core. Even using dumbbells or a kettlebell can be a game-changer.

3️⃣ Push-Ups – Upper Body Strength, No Equipment Needed

➡️ Push-ups are one of the simplest yet most effective exercises for upper body strength. They hit your chest, shoulders, and triceps and even engage your core. Whether you do them on your knees or elevate your hands, push-ups are versatile and can be done anywhere.

💡Aim for 3 sets of as many push-ups as you can do with good form. If regular push-ups are too challenging, start on your knees or do them against a bench. It all builds strength.

4️⃣ Pull-Ups – The Key To Impressive Back

➡️ Pull-ups are the best for building your back and biceps. They might feel impossible at first, but even assisted pull-ups or negatives will help you get there. Building strength here is crucial for posture and that V-taper look.

💡If you’re new to pull-ups, use a resistance band or an assisted pull-up machine. Practice negatives—jump up to the bar, then lower yourself down slowly to build strength over time.

5️⃣ Plank – Core Strength For Stability

➡️ Planks seem simple, but they work wonders for your core. They stabilize your entire body and help improve balance, posture, and strength in every other lift. A strong core is essential for all movements, and planks are the key to building it.

💡Start with a 20-second plank hold and build up over time. Focus on keeping your body in a straight line, core tight, and no sagging hips.

➡️ You don’t need fancy routines to transform your body—just these 5 fundamental exercises. Squats, deadlifts, push-ups, pull-ups, and planks will give you everything you need for a balanced, strong, and transformed body. Stick to the basics, master them, and watch the magic happen.

📌 P.S. Know someone overwhelmed by complicated workouts? Repost this to help them simplify and see results faster ♻️ For more straightforward workout tips, check my weekly newsletter here: https://marcomarconii.kit.com/eac0f41c6a 📬

[marufseoexpert12]

Resistance Bands For Legs: Your Complete Guide to Lower Body Fitness

Resistance bands for legs are an excellent tool to help you achieve lower body strength, toning, and flexibility. These bands add resistance to your exercises, making them more challenging and effective. Whether you’re looking to improve muscle definition, enhance athletic performance, or simply increase your workout intensity, resistance bands for legs can play a pivotal role in your fitness journey. In this guide, we'll explore the benefits of using resistance bands for legs, different types available, popular exercises, and practical tips for optimizing your leg workouts.

Why Use Resistance Bands For Legs?

Adding resistance bands for legs to your workout routine can significantly enhance your results due to the following benefits:

Increased Muscle Activation The resistance provided by bands requires your muscles to work harder during each movement. This continuous tension engages the glutes, hamstrings, quadriceps, and calves more effectively than bodyweight exercises alone.

Customizable for Any Fitness Level Resistance bands for legs come in different levels of resistance, making them suitable for all fitness levels. Beginners can start with lighter bands, while more experienced users can opt for heavier resistance to challenge their muscles.

Portable and Convenient One of the best features of resistance bands for legs is their portability. They are lightweight and compact, making them easy to take anywhere. Whether you’re at home, in the gym, or traveling, resistance bands for legs allow you to stay consistent with your workouts.

Types of Resistance Bands For Legs

Choosing the right type of resistance band for your leg workouts can enhance your results. Here are the main types of resistance bands for legs:

Loop Bands (Mini Bands) These small, circular bands can be placed around the thighs, knees, or ankles. They are great for exercises that target the hips, glutes, and thighs, such as lateral leg raises, squat pulses, and side steps.

Flat Resistance Bands (Therapy Bands) Flat bands are versatile and can be used for leg exercises, stretching, and rehabilitation. They can be tied to create loops or used to add resistance to dynamic leg stretches.

Tube Resistance Bands with Handles Tube bands, which come with handles, are suitable for exercises that involve pulling or pushing movements. They can be anchored to a door for leg exercises such as extensions and curls.

Fabric Resistance Bands Fabric bands are thicker and provide more resistance than typical rubber bands. They stay in place during exercises and are well-suited for intense leg workouts, including squats, lunges, and hip thrusts.

Popular Exercises Using Resistance Bands For Legs

Incorporating resistance bands for legs into your routine can effectively target different lower body muscles. Here are some of the most beneficial exercises:

Banded Squats

Place a loop band around your thighs, just above your knees.

Stand with your feet shoulder-width apart, lower into a squat position, and then return to standing.

Keep tension in the band throughout the movement.Muscles Targeted: Glutes, quadriceps, hamstrings

Lateral Band Walks

Position a loop band around your thighs, just above the knees.

Lower into a partial squat and step to the side, keeping tension in the band.

Step in the opposite direction to complete one repetition.Muscles Targeted: Glutes, hip abductors, thighs

Glute Bridges with Resistance Bands For Legs

Lie on your back, bend your knees, and place a loop band above your knees.

Lift your hips off the ground, squeezing your glutes, while pushing your knees outward.

Lower your hips back down and repeat.Muscles Targeted: Glutes, hamstrings, lower back

Tips for Optimizing Workouts With Resistance Bands For Legs

Start With a Warm-Up Warming up is crucial for preventing injuries and preparing your muscles. Light cardio and dynamic stretches can help get your body ready for resistance bands for legs exercises.

Use the Right Resistance Level Choosing the appropriate resistance is important for getting the most out of your exercises. Beginners should start with lighter bands, while more advanced users can increase resistance for a greater challenge.

Focus on Controlled Movements Perform each exercise slowly and with control. This ensures that you engage the targeted muscles fully and maintain proper form throughout the workout.

Conclusion

Resistance bands for legs are an incredibly effective, portable, and affordable tool for lower body training. They help increase muscle activation, making exercises more challenging and beneficial for building strength, toning, and improving mobility. Whether you’re a beginner or an experienced athlete, using resistance bands for legs can add variety and intensity to your workouts. Incorporate them into your routine today to experience the transformative effects on your lower body fitness.

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How to Build a Strong Back with Bodyweight Exercises: Crush Weakness, Own Your Strength

How to Build a Strong Back with Bodyweight Exercises

Break The Chains of Weakness

Is your back strength getting murdered by your modern lifestyle?  Too much sitting, not enough moving… This is how most people end up with weak backs.  But guess what? You don’t need a gym or fancy equipment to fix it. Most parks now have fitness stations and bars. No Excuses! This guide will teach you how to build a strong back with bodyweight exercises that target every muscle, prevent injuries, and set you up for real gains.

The Anatomy of a Strong Back and Why It Matters

You can’t build something you don’t understand. Your back is more than just a flat surface >> it's a complex structure of muscles that power your every move. Latissimus dorsi, trapezius, rhomboids—these are the main players.

These muscles do more than make you look strong; they stabilize your spine, protect you from injuries, and keep you moving at your best. When you train your back, you’re not just sculpting muscles; you’re building the foundation of your strength. It’s what separates the strong from the weak. Every pull, twist, and bend in your daily life starts with a strong back. Skip this, and you’re setting yourself up for weakness and pain.

Warm-Up: Prime Your Body to Crush It

Jumping straight into intense exercises without warming up? Big no-no, my friend. Your back muscles are like a car engine—they need a little warm-up before you hit the throttle. Mobility Exercises to Get You Ready: - Cat/Cow Stretch: Loosens up your spine, and activates the muscles. - 90/90 Stretch: Opens up tight hips, engages the core, and preps your back for action. Spend 5-10 minutes warming up. It’s the difference between a solid workout and a trip to the physio. Pro Tip: Mind-Muscle Connection: Engage the back muscles consciously during each exercise to maximize effectiveness.

5 of The Best 10+ Bodyweight Exercises to Build a Strong Back

You don’t need weights; you need intensity. Here’s your go-to list of exercises that will hammer every muscle in your back. - Pull-ups - No excuses, pull-ups are king. If you can’t do one, do negatives. Grip the bar, pull with all your strength, and feel your lats ignite. No shortcuts. This is where the real work happens. - Ring Rows - When pull-ups aren’t enough, you go horizontal. Ring rows bring the burn, targeting those hard-to-reach muscles. Think you’re strong? Wait until you try these. Perfect for anyone who wants more muscle engagement with every pull. - Backward Lunge with Twist - This isn’t just about legs. The twist hammers your core and keeps your back engaged. It’s a full-body move that’s functional—think lifting, carrying, turning. You need this. - Floor Y Raise - Sitting at a desk all day? Your posture is probably trash. The Floor Y Raise hits those neglected shoulder and back muscles, fixing your posture one rep at a time. - Superman - You’ve been ignoring your lower back, haven’t you? The Superman drill ends that nonsense. You’ll hit the floor, extend your arms and legs, and lift. Feel the burn? That’s your weakness leaving the body. Learn More About Bodyweight Exercises.

How to Structure Your Workouts for Maximum Gains

It’s not just about doing the exercises; it’s about how you do them. Building a strong back with bodyweight exercises means you need to put these moves into a routine that challenges you every single time. Level Rounds Reps Rest Additional Beginners 3 8-10 60 seconds between rounds - Intermediate 4 10-12 45 seconds - Advanced Warriors 5 12-15 No rest Add isometric holds Key Principles: - Progressive Overload: Continuously challenge yourself by adding reps, increasing time under tension, or reducing rest periods. - Isometric Holds: Incorporate pauses and holds in exercises like mid-pull-ups or at the end of ring rows to increase muscle engagement.

Conclusion

No Weights, No Problem—Build That Unbreakable Back There’s no equipment excuse here—just hard work and discipline. You’ve got everything you need right now. Show up, do the work, and transform that weak, neglected back into an unbreakable powerhouse. Excuses are for the weak; results are for the committed. You’ve got this. Now go build that back and own your strength.

FAQs: Crushing Doubts About Back Training with Bodyweight

Can you build your back with bodyweight?Absolutely, you can build a strong, muscular back using just your body weight. Bodyweight exercises like pull-ups, ring rows, and supermans hit all the major muscles in your back. Consistent training with good form and increasing intensity will lead to noticeable gains. No gym? No problem.How can I make my back stronger without weights?To strengthen your back without weights, focus on bodyweight exercises that target your back muscles. Incorporate pull-ups, inverted rows, and exercises like the Floor Y Raise. Add progressive overload by increasing reps, using slower tempos, and integrating holds. Consistency and intensity are key.Can you build strength with just bodyweight?Yes, you can absolutely build strength with just bodyweight exercises. By mastering bodyweight movements like pull-ups, push-ups, and core exercises, you can develop significant strength. The key is to focus on proper form, progressively challenge yourself, and vary the exercises to keep your muscles guessing. Read the full article