10 Minute Fat Burning Workout for Beginners

Want more daily workouts and real time exercise videos? Check out LSF the App! The LSF App has a variety of workouts for beginners as well as workouts that are a little more challenging. Download it now!

Complete each circuit 1x and take breaks as you need them. As you begin to feel stronger, add more reps to your exercises! 

CIRCUIT 1

Bridge Hip Lift x12 

Targets glutes + hamstrings

·      Lie on your back with knees bent and feet hip distance apart

·      Press heels into the floor

·      Tuck your pelvis and press hips up towards the sky

·      Be sure your glutes stayif engaged as you lift up and the lower back down

·      Hover an inch or two over the floor as you come down, and then lift up to repeat

Super Women x8

Strengthens your back and works core

·      Start on your stomach with legs long behind you and arms reaching overhead

·      On you exhale lift your arms and legs a few inches off the floor and hold

·      Drive your elbows back, squeezing your shoulder blades together

·      Reach forward again and slowly lower with control. 

Forearm Plank Double Knee Taps x12

Works entire core and targets lower abdominal muscles 

·      Start in forearm plank position

·      Step back onto your toes, keeping your pelvis tucked and hips low to the ground

·      Keeping your core engaged, lower both knees (at the same time!) to hover just one inch above the floor

·      Make sure you try not to raise your hips as you lift and lower your knees

·      Push through your heels to straight legs and then repeat

Squat x15

Strengthens lower body (quads, hamstrings, glutes, calves) and also your core. Lower body exercises also help increase calorie burn!

·      Stand with feet hip-width apart and toes slightly pointed out

·      Bend your knees and squat down as if sitting back in a chair

·      As you lower down, raise your arms in front of you and keep your core tight

·      After pausing in the squat, return to standing

·      Squeeze your glutes at the top and lower your arms, then repeat

CIRCUIT 2

Push-Up on Knees x8

Strengthens your upper body and targets your pectoral muscles, triceps, and shoulders,

·      Start in full plank position

·      Drop your knees to the floor and hands under shoulders

·      Exhale and slowly lower down to the floor, making sure your arms and elbows stay by your sides

·      When you have gone as far down as you can go, exhale and press back up

·      Repeat lowering and pushing back up

Bent Knee Heel Taps x15

Strengthens your pelvic floor and lower abdominal muscles.

·      Lie on your back with knees and hips bent 90 degrees and toes pointed

·      Extend your arms out to your sides and press lower back into floor

·      Exhale and tap your right heel on the ground

·      Inhale and bring your right leg back to start then tap left heel down

·      Repeat this movement alternating legs

Reverse Lunges x12

Strengthens your core, hamstrings, and glutes. I prefer them because they put less stress on your joints.

·      Stand up straight, gaze forward, chest lifted, and core engaged

·      Step your right leg back and lower your hips

·      Bend your left front leg to a 90-degree angle, keeping your left knee over your left ankle

·      Hold in your lunge and then push through your left heel to stand

·      Bring your right back leg to meet the front and then repeat

Tricep Dip x6

Strengthens and helps isolate the tricep muscles (think bat wings!)

·      Sit on the floor

·      Keep your arms straight behind you and raise your hips

·      Bend your elbows to lower yourself down to the floor until elbows are at a 90-degree angle

·      Press into your palms to straighten arms and come back to starting position

·      Repeat movement

Best Running Underwear for Women and Men

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Commando or underwear – this may have been the most commented post I’ve ever put up on Instagram. It turns out that running underwear was a hot topic!

Whether you’re looking for bun huggers, women’s running underwear or running briefs we’re getting ready to dive in and help you find exactly what you need.

Should you wear underwear when running?

If you want to. The results are about 50/50 when asking runners whether they wear underwear or go commando, this applies both to running in leggings and in shorts with a built in liner.

Personally, I couldn’t imagine running in soggy cotton underwear, especially during my time living in Miami. But for others it’s a comfort factor and so if you feel you need them then this post is for you!

• Ditch the cotton which is a breeding ground for bacteria
• Wet cotton could be causing body acne
• Underwear could increase or decrease your potential for chafing, that all depends on what you wear

Best Running Underwear

In complete transparency, I’m of the run commando camp. So I had to ask around for your favorites and agree to test out some when I might not usually choose to wear them…you’re welcome.

We’re going to start with the ladies workout underwear. Many of them are very similar so I won’t do an in depth break down, but instead share notable features about that style.

What is the best underwear for running?

• Stay away from cotton
• Look for wicking fabric
• Comfortable fit (no riding up, thank you very much)
• Anti-microbial or anti-odor is a big bonus to make them last longer

Exofficio
These came up more than any other brand among trail runners and was one I hadn’t heard of previously, which I actually think is pretty excellent. If they come up without that standard runner brand name they must be good.

I noticed a variety of styles, so you can get your high wasted to your briefs and even your crazy thongs. Sorry, but if you’re choosing the thong I just can’t figure out why you won’t go commando.

New Balance Breathe Hipster Panty
Besides being called a panty, everything else about this bikini style is right on par with what you need. Cheaper than so many of the other running brand names, a variety of colors and sizes, no tags or side seams to worry about and designed to help eliminate odor (a staple I appreciate in all running gear).

✅The NB three pack wins the best value for price award.

Patagonia Active Undearwear
This was another option which came up repeatedly in the suggestions. I’m guessing it’s partly because they make gear that lasts, but also they have a variety of styles from hipster to bikini. Seamless waistband with no tags and quick drying!

Balanced Tech Hipster Brief Seamless
This brand is new to me, but has almost 1400 five star reviews on Amazon and lots of votes for it in the women’s running group I polled. Coming in x-small to x-large, I think it’s also the biggest size range and color offerings.

It’s also the highest nylon count in the listed running underwear, which means it should dry super quick

❎Best for all sizes.

Runderwear
This brand is all about us runners and even offers a women’s boy short and merino briefs, giving you more style options to find exactly what fits you.

They have a chafe-free guarantee, which would be HUGE for me in making a selection. Seamless, breathable and “designed to move with your body”. Hoping that’s their polite way of saying it won’t ride up.

Men’s Running Underwear

All right gentleman, let’s talk! I’ve often chatted about nipple chafing, what a painful thing you have to deal with, but honestly had to sit my husband down for a little talk about ummm this chafing. From him and fellow runners, I collected these general themes:

• Compression shorts are great under regular running shorts
• Wicking underwear is also nice, but usually needs to be tight

Under Armour Compression Shorts
These come in both a 6 and 9 inch length, which is useful depending on your height and what you like best. The 9 inch has less chance of ever riding up, but may simply feel too long for some guys.

Duluth Buck Naked Performance Boxer Briefs
Touted as almost feeling like you’re wearing nothing at all these fit the light weight bill, but also have anti-odor technology and let’s be honest it’s a great thing for ALL our running gear.

Running Briefs Bun Huggers

I’ve given these their own section because they aren’t underwear, they’re the whole gear! Nothing covering them up, just like a bikini bottom you’d head to the beach in, they’re ready to be worn.

My friend and a fellow running coach Toni wore these a lot during her summer training and I honestly just wanted to give her mad props every time I saw it. They tend to be seen mostly in track meets or on the elites in marathons, but truly you can use them anytime if you like them.

Why runners like bunhuggers or briefs?

• No seams to deal with, less potential issues to slow you down
• Less fabric when it’s so hot
• More mobility

The two most common brands I see on runners (not in a team uniform) are Tracksmith and Rabbit.

Now that you’ve got your great runderwear, checkout one of these yearly Underwear Runs to show them off!

Looking for more reviews to find the best things for your run?

Checkout our full page of my must have running gear reviews and guides to save you time searching and money! I share what’s worked for me and fellow runners, along with what wasn’t worth the price tag.

What are Processed Foods: A Guide to Eating Healthier

What do bagged spinach, canned tuna, olive oil, granola bars and frozen burritos have in common? They all are processed foods. Yet, we have been inundated with warnings about the harmful effects of eating processed foods. In fact, these foods have been blamed for our nation’s obesity epidemic, high blood pressure rates and the rise of type 2 diabetes. Based on the examples above, however, you can see that processed foods are more than packaged ramen noodles, potato chips and drive-thru chicken nuggets. This article helps you differentiate between the processed foods you should be cautious of and those that can play a role in a balanced, healthy diet.

What is Processed Food?

According to the Academy of Nutrition and Dietetics, processed foods include any food that has been deliberately changed in some way before consumption. Examples of processing include foods that are cooked, canned, frozen, packaged or changed in nutritional composition through fortification (adding folic acid to bread products or calcium and vitamin D to milk and juices). It also includes foods that are preserved (beef jerky or canned fruit) or prepared in different ways (fermentation).

Processed foods range from minimally to heavily processed, including:

• Minimally processed foods—such as bagged spring mix lettuce, cut-up vegetables and roasted nuts—are simply pre-prepped for convenience.
• Foods that are processed at their peak to preserve nutritional quality and freshness and include frozen fruit and vegetables, canned tomatoes and canned tuna.
• Jarred pasta sauce, salad dressing and cake mixes are examples of foods that contain ingredients such as sweeteners, spices, oils, colors and preservatives, which are added for flavor and texture.
• Ready-to-eat foods, such as cookies, breakfast cereals, and deli meat, are more heavily processed.
• The most heavily processed foods on the processed food spectrum are often pre-made meals including frozen pizza and microwaveable dinners.

How to Incorporate the Best Processed Foods Into Your Diet

Processed foods can be helpful and convenient for preparing healthy meals. Unfortunately, most Americans get too many calories from the more heavily processed categories and not enough from lightly processed foods.

The key to consuming the healthiest processed foods is to be able to distinguish between those that have been lightly processed versus those that are heavily processed. Basically, lightly processed foods are ones you can recognize in their original form such as pre-cut apple slices, hard-boiled eggs, canned tuna and frozen vegetables. Those that are highly processed are not in their original form such as potato chips and crackers, or foods that are not naturally occurring such as sodas, cookies and candy. The best way to understand where foods fall along the food-processing spectrum is by understanding the Nutrition Facts Label and ingredient list. This is especially important when looking for hidden sugars, sodium and fats.

Added Sugars

Added sugars are any sugar that is not naturally occurring in the food and has been added manually. For example, milk and dairy have a large amount of lactose, which is a naturally occurring sugar in these products. However, sugars are added to fruited yogurt. Be aware that sugars are added to a wide variety of products including bread, fruit drinks, granola, protein bars, tomato sauce, canned or boxed soups, nut and seed butters, salad dressings, protein powders and sports drinks. When looking at the food label, some examples of names of added sugars are dextrose, fructose, raw sugar, nectar, honey, high-fructose corn syrup, brown sugar, cane sugar and fruit juice concentrate. Read a product’s ingredient list and look for added sugars among the first two or three ingredients. Beginning in July 2018, grams of added sugar will be included in the Nutrition Facts Label.

Sodium

Highly processed foods often have a substantial amount of salt added to preserve foods and extend shelf life. In fact, they are major contributors to sodium in our diets. Therefore, choose foods labeled no salt, low-sodium or reduced-sodium to decrease your sodium consumption. We need some sodium, but we often consume more than the Dietary Guidelines for American’s recommendation of less than 2,300 milligrams per day.

Fats

Added fats can help make foods more shelf-stable and give them texture and taste. While trans fats, which raise bad cholesterol levels and lower good cholesterol levels, are on the decline in processed foods, you still might find them when reading food labels. The Food and Drug Administration banned artificial trans fats from the food supply, but food companies have until 2018 to comply. Look for zero grams of trans fats and no partially hydrogenated oils in the ingredient list.

Below is a list of strategies for choosing processed foods that are good for you:

1. Frozen vegetables and fruits: If fresh produce is not available or if you often find a “soup” of wilted and spoiled produce at the bottom of your refrigerator drawer, purchase frozen fruits and vegetables instead. Because of the process used to freeze produce (blanched and then quick-frozen), many of the nutrients (vitamins C and E) are the same or even higher in frozen produce as compared to fresh.
2. Fermented foods: Foods such as yogurt, kimchi, kefir, sauerkraut and tempeh contain probiotics, which may help bolster the immune system and relieve constipation.
3. Sprouted foods: Whole grains and beans are living seeds, and some processing with the right amount of moisture and temperature can make them sprout. These foods have been found to be easily digestible, have a minimal effect on blood-sugar levels, and contain more protein, fiber, and B vitamins than their non-sprouted counterparts. Look for “sprouted” on the food package.

Clearly, processed foods have a place in our busy lives. Prepackaged fruits and vegetables are a convenient way to eat healthfully. In addition, methods of processing, such as fermentation and sprouting can help us obtain the nutrients we wouldn’t otherwise be consuming.

Pre- and Post-workout Nutrition for High-Intensity Interval Training

High-intensity interval training (HIIT) has become hugely popular thanks to real results in shorter periods of time and extensive benefits. With busy schedules the norm, it’s no wonder so many clients and potential clients are now seeking out these kinds of workouts.

HIIT, which involves repeated sessions of relatively brief, intermittent exercise, usually performed at very high intensity, can easily be modified for various client needs and fitness levels. When combined with an expert nutrition program, personalized HIIT programs can elicit serious results and health benefits, including:

• Improved blood pressure and cardiovascular health
• Improved insulin sensitivity
• Improved body composition 

Whether you’re adding HIIT to your own personal fitness program or ramping up client results and health benefits with this style of training, it’s important to understand the nutritional needs to support it from start to finish. While nutritional needs do vary by individual and training program, these nutrition plans and meal ideas for pre- and post-workout nutrition can help. 

General Nutrition to Support a H.I.I.T. Program

To get the most out of any fitness program, clients should follow a healthy meal plan in general. Effective and well-rounded nutrition programs are based on a variety of healthful ingredients such as whole grains, fruits and vegetables, and lean proteins. The best nutrition plans provide adequate calories and macronutrients such as carbohydrates to fuel the body and provide energy stores for workouts. Adequate water is also a must to ensure complete hydration during workouts. 

Pre-workout Nutrition for HIIT

Due to the intensity of these workouts, it’s vital to follow a healthy nutrition plan with adequate nutrition in the days and hours leading up to a workout. Plan on a moderate- to high-carbohydrate meal that also includes protein approximately three to four hours before the HIIT workout, and then another high-carbohydrate snack within an hour after the workout. Good options for a pre-workout meal include:

• Whole-wheat toast with peanut butter and banana
• Non-fat Greek yogurt or cottage cheese with fruit
• Dried fruit and almonds 

Post-workout Nutrition for HIIT

The biggest nutritional concern post-workout is replacing energy stores (glycogen) and repairing muscles that have been broken down during the intense workout. Again, a combination of carbohydrates and protein has been shown to be most effective. Research shows that a 3:1 ratio of carbohydrates-to-protein within 30 minutes of completing a HIIT workout is best for replacing energy stores in preparation for the next high-intensity workout. Suggestions for post-workout nutrition are similar to pre-workout meals and include:

• Whole-grain cereal with fruit and soy milk
• Whole-wheat crackers with fruit and cheese
• Hummus and pita bread 

The best pre- and post-workout nutrition boosts energy and results—and client motivation. Help clients to achieve the results they demand while you improve client retention with an effective nutrition program for high-intensity interval training that follows along with established guidelines. If clients need a specific meal plan make sure they are working with an appropriately credentialed professional to meet their personalized nutritional needs.

5 Lower Back Bodyweight Exercises to Ward off Low Back Pain

Low-back pain (LBP) is the most common chronic pain issue in the U.S., with 60 to 80% of adults struggling with it on a regular basis. While many conditions can lead to LBP, inadequate core strength is a common causal factor.

Increased sedentary jobs and sitting time can lead to muscle imbalances and weak core musculature, putting the low back at increased risk of injury. Here are a few common reasons increased sitting time leads to LBP:

• The deep core muscles are meant to endure prolonged contractions to support and stabilize the spine. When we slouch in a chair all day, the core remains relatively inactive. This results in a decreased signal from the brain to the core telling it to “turn on” and protect the spine when necessary.
• The psoas major, one of the strongest hip flexors, originates at the lumbar spine. Sitting can shorten this muscle, putting chronic stress on the low back.
• The gluteal muscles, which are the powerful hip extensors, become lengthened and weak, known as “glute amnesia.” These muscles are then unable to do their job in regular activities of daily living, forcing other muscles, such as those in the low back, to compensate.

While avoiding sitting altogether is unrealistic, specific exercises can help to minimize your chance of developing LBP. Here are five effective lower back bodyweight exercises you can do anywhere to ward off LBP.

Plank

Tried and true, nothing enhances core stability like a plank. Start with your elbows positioned directly below your shoulders and walk the feet back one at a time until the body is in a straight line. Engage the quads, glutes and core, while pushing the floor away through the toes and forearms. Perform one to three sets for 30-60 seconds, or as long as you can maintain proper form.

Ramp it Up: To increase the challenge, find an unstable surface. This can be done by placing the forearms or feet on a soft pad or exercise ball, or by raising one arm or leg. Your hips and shoulders should remain in line with one another throughout.

Pare it Down: Decrease the challenge by elevating the surface. Position the hands or forearms on a bench, table or railing at a height that is challenging but allows for maintenance of proper form.

Side Plank

While the standard plank is helpful for reducing the risk of LBP, the side plank may be even more beneficial because it requires activation of the internal and external obliques. It’s imperative to strengthen these muscles, as they help control rotational movements of the spine. Start with your elbow positioned directly below your shoulder. With the feet stacked or staggered, drive up through the lower obliques until the body is in a straight line. Keep the shoulders and hips stacked. Perform one to three sets for 30-60 seconds, or as long as you can maintain proper form.

Pare it Down: Drop a knee to the floor for additional support or find an elevated surface to place the hand or forearm, reducing the challenge on the core.

Back Extension

Think of the core as a box. To prevent LBP, all sides of the box need to be strong and stable. Back extensions help strengthen the often-overlooked posterior side. With your lower body supported on a table or tall bench, let the upper body hang toward the floor (you will need a partner or strap to anchor your legs to the table). Engage your entire core and extend your upper body until it’s in line with your legs. Be sure to avoid extending past 180 degrees (where the upper body is higher than the legs) to limit compressive forces on the lumbar spine. Lower slowly and repeat for one to three sets of 10-15 repetitions.

Ramp it Up: Increase the challenge by making this an isometric exercise. Hold the top position for 30-60 seconds, or as long as you can maintain proper form.

Supine Gluteal Bridge

Weak gluteal muscles contribute to LBP by passing their work to the low back. The powerful gluteal muscles support activities like walking, running, squatting and deadlifting, but when they lack sufficient strength, the back bares the brunt of the load. Start in a sit-up position with your arms down by your sides. Press firmly through your feet and engage your glutes to lift up the hips, creating a straight line from the heels to the shoulders. Hold for two seconds and lower slowly. Perform one to three sets of 10-15 repetitions.

Ramp it Up: Increase the challenge by performing this exercise with a single leg, while maintaining level hips. 

Bird Dog

You’ve likely seen this exercise performed at the gym. And it’s probably been done incorrectly. To perform properly, the trunk should remain stable, while the arms and legs move.

Begin in a quadruped position with your core engaged. Slowly raise one arm and the opposite leg to torso height. Your hips and shoulders should continue facing the floor. Slowly lower and repeat for 10-15 repetitions or hold the top position for 15-30 seconds. Repeat one to three times on each side.

Ramp it Up: Instead of the typical flexion and extension seen with this move, try a lateral bird dog. Once you reach the top position with the arm and leg extended, move both appendages a few inches laterally. This will dramatically increase the core challenge. Slowly return to the extended position and repeat for one to three sets of 10-15 repetitions.

Low-back pain is a common and debilitating condition. With a proper routine, you can strengthen your core and gluteal muscles and reduce your injury risk. This workout can be performed with nothing but your body weight—at home, in the gym or at the office. To further protect your low back, maintain an upright, engaged posture while on the job and avoid staying in any one position for too long.

6 Lower-body Exercises to Do Instead of Squats

Hip mobility and strength is essential for many daily activities like bending down to pick up an object or young child from the ground, walking up stairs or simply getting up from a seated position. In addition to providing an appealing shape, the glutes play an essential role in optimizing human performance for athletes, dancers and other people who move for a living. The primary role of the hip extensors, which include the hamstring and adductor muscles of the thigh, is to extend the hip during gait (walking or running) and provide dynamic stability when on a single leg. The hip extensors are responsible for lower-body strength and for distributing power from the ground through the rest of the body. It’s important to note that a lack of proper hip strength could lead to a sore low back, so doing exercises for your glutes will not only help improve the way you look, it can also help reduce your risk of back injury.

While the squat is an excellent exercise for enhancing both athletic performance and aesthetic appearance, when done incorrectly, it can cause discomfort in the low back and possibly injure the knee. If you are interested in strengthening your hips and developing an appealing backside, but want to reduce your risk of injury, try these six lower-body exercises that can help you achieve the results you want.

1. Glute Bridge

Performed on either a floor or bench, glute bridges use the hip extensor muscles in a position that is safe for both the back and knees. To increase the level of difficulty, place a weight across the bony part of the hips (the ASIS of the pelvis). For best results, focus on pushing your heels into the floor and lifting your hips up to the ceiling while keeping your low back stable. D two to three sets for 12 to 15 reps (or until fatigue), resting for 45 seconds between sets.

2. Hip Hinge

(also known as a Romanian Deadlift)

This is a safe lower-body exercise that focuses on the glutes, hamstrings and, adductors, making it great not only for your rear end but also your upper and inner thighs. During this movement, your lumbar spine (low back) should remain stable and stiff and the movement should come directly from your hips. When learning this exercise, place your hand on your low back as a reminder to NOT let it bend. Start by maintaining a stable spine and your knees slightly bent. Lean forward by pushing your rear end toward the wall behind you until you feel tightness in the back of your legs (do not let your back bend). Return to the starting position by pushing your feet into the floor and your hips forward. Learn to do this movement with your body weight first before adding resistance.

3. Step-ups

Walking or running up stairs or simply doing step-ups on a box is a great way to use all of the muscles responsible for extending and creating dynamic stability of the hips during upright movements. Use a box that is the same height or slightly lower than your knees. Place your right foot up on the step and push your foot into the box to step up. When you reach the top, lift your left knee into the air (this creates additional movement of the right hip, which is essential for using the entire muscle), lower the left leg and repeat all the reps on one side before switching legs. Do 10 to 12 reps on one leg before switching to the other leg; repeat for two to four sets. To increase intensity and build muscle more quickly, hold dumbbells in your hands.

4. Rear Lunges

Squatting or lunging can be painful to the knee joint, particularly when the knee bends more than the hip or ankle during the movement. Stepping backwards removes the risk of too much forward motion from the knee by transferring most of the movement into the hip. Start with both feet hip-width apart. Step back with your right foot and slowly lower your right knee toward the ground while leaning forward slightly (maintain a stable spine during this forward lean). Return to standing by pressing your left foot into the ground and pulling yourself back to standing with your left leg. (For extra emphasis on the inner thigh muscles, think about sliding your left knee back.) Perform 10 to 12 reps on one leg before switching to the other leg; perform two to three sets with 30 to 45 seconds of rest between sets. To increase the level of difficulty, hold dumbbells in your hands or a medicine ball in front of your chest.

5. Lateral Lunges

The benefit of doing lateral or side lunges is that you not only use your hip extensors, you also involve the quadriceps muscles, which help to create shape for your outer thigh. Start with both feet parallel. Step directly to your right while keeping your left foot pressed into the ground. As your right foot hits the ground, push your right hip back toward the wall behind you while reaching for your right foot with your left hand. (This reaching motion increases the range of motion in your hip, placing extra emphasis on your glutes.) Return to standing by pushing your right foot into the ground and pulling with the inner thigh muscles of your left leg. Complete 10 to 12 reps on one leg before switching legs; perform two to four set with 30 to 45 seconds of rest between sets. To increase the intensity, hold one dumbbell (vertically) or a medicine ball in front of your chest. 

6. Kettlebell Swing

WARNING: This exercise may cause rapid development of your glutes, but is often done incorrectly. First, DO NOT attempt this exercise until you master the hip hinge. Once you can do two to four sets of 10 to 12 hip hinges without discomfort, you are ready to progress to the kettlebell swing. When done correctly this exercise is a dynamic version of the hip hinge (which is why mastering that movement is critical before learning this one). With your feet hip-width apart, start with the kettebell between your legs with your knees slightly bent. Lean forward by pushing your hips back (DO NOT ALLOW YOUR BACK OR KNEES TO BEND) to move the kettlebell slightly behind you. Explosively push your feet into the floor and your hips forward to move the kettlebell in front of the body. (Hold on to the weight with your hands, but avoid the urge to use your shoulders—the movement comes from the hips, not your upper body.) Allow the kettlebell to fall back between your legs while hinging forward to decelerate the movement. R for eight to 12 reps without letting your back bend or knees squat down.

If you want a lower body-focused workout to address your backside without having to do squats, select three of these exercises and, after a good warm-up, perform three to four sets of 10 to 12 reps for each exercise, resting approximately 30 to 45 seconds between sets. For best results do all reps on one leg before switching to the other leg. If you look closely, only one of these exercises requires the use of equipment, which means these are excellent options for when you can’t make it to the gym or simply prefer to work out at home. A great side benefit of focusing on your lower body is that you can quickly increase your lean muscle mass, which elevates your resting metabolism and increases the number of calories you burn outside of your workouts.

You can train your lower body almost everyday by doing strength training with weights one day and cardiovascular training the next. However if your goal is to develop optimal size and definition, you should allow at least 24 hours of rest after a good strength-training workout. For example, you can make a three-day split of lower-body exercises on day one, upper-body exercises on day two and cardio training on day three (make sure to take at least one complete rest day per week to allow for optimal recovery).

Explosive Plyometric Workout

Plyometrics are explosive exercises that increase speed, quickness and power. Most exercises include “jumping,” in which the muscles exert maximal effort and force in short bouts or intervals of time. The goal is to move from the eccentric to concentric phase of a movement rapidly while using proper biomechanics.

Plyometrics are often used to train athletes or highly fit individuals. Because they require high force and can be tough on the lower-extremity joints, especially the knees, intense plyometrics are not recommended for novice exercisers. Anyone incorporating plyometric exercises should have an established workout and strength routine, because many of these exercises require strong ligaments and tendons. Individuals can progress lightly into plyometrics before incorporating more advanced and explosive moves. Some clients may never develop to performing true explosive plyometric exercises, but can benefit from lower-intensity movements.

Reps or timed work-to-rest intervals can be incorporated into both one-on-one or group fitness settings. Traditionally, the more explosive the movement, the shorter the work period should be, followed by a longer rest period. The work phase can be as short as three reps or 10 seconds, while rest can be as short as 20 seconds or as long as two minutes. Rest is important for ensuring proper biomechanics and mental focus.

The following exercises are intended for the more advanced client. However, even explosive plyometrics can be progressed. The following workout demonstrates three levels of explosive plyometrics, which can be incorporated, as appropriate, into a client’s training program.

Level One

Lateral Bounds

Stand tall with feet together. Jump laterally to the right as the arms come forward. Land on the right foot as the arms come toward the sides of the body; bring the left foot together with the right and repeat.

Squat Jumps

Stand tall with the feet shoulder-distance apart. Lower the body into a squat position; pull the elbows back and use the arms to explosively burst or jump up. Reach the arms overhead as the feet leave the floor. Land softly, lower the body and repeat the jumping motion. 

Plyo Reverse Step (or Lunge) With Jump

Stand tall with feet hip-distance apart. Reach the right leg back and touch the floor with the ball of the foot (or lunge for a more challenging exercise) while the right arm comes forward. Explode the body upward as you drive the right knee forward. The left arm will reach overhead. Repeat the first side before switching.  

Level Two

Squat Thrusters

Begin in a high-plank position. Jump the feet forward and land the body into a squat position. Draw the elbows close to the knees. Jump the body back into a high plank and repeat.

Plyo Push-ups

Start in a high-plank position with the hands set up for a push-up. Lower the body into a push-up position and explode upward. As the arms straighten, lift the hands off the ground and clap them together. Release the hands quickly to the starting position and repeat. To make it more challenging, lift the feet off the ground as well.

Single-leg Dead Lift With Jump

This is the more challenging version of the plyo reverse lunge with jump as it focuses on stabilization and explosion of one leg. Stand tall and step the right foot back behind the body. For those with good balance, do not touch the right foot on the ground. Bring the body parallel to the ground, reach the right hand toward the floor (similar to Warrior III in yoga) and bring the right foot level with the hip. Begin to come upright and explode upward. The right knee will drive up while the left arm reaches overhead and the left foot lifts off the ground. Complete a set on the first side before switching to the other side.

Level Three

Box Jump

Choose a box height that suits your current fitness level. Stand facing the box and lower the body into a squat position. The arms will naturally raise in front of the body. Begin to jump up and forward while lifting the knees. The arms will naturally swing behind the body as you land on the box in an athletic stance or squat position. Step off the box, reset and repeat.

Burpee With Knee Tuck

Complete a traditional burpee (complete the push-up to increase the challenge). On the up phase, jump and tuck the knees up toward the chest. Land softly on the balls of the feet first and then the heels. Repeat the movement. If the tuck doesn’t work, continue with a traditional burpee followed by a 180-degree turn.

Alternating Lunge Jumps

Start in a lunge position with the right foot forward and the left leg behind. Lower the back knee to the floor as the arms swing in front of the body. Propel upward, lifting both feet from the ground and quickly switching the foot position (the left foot should now be in front). The arms will come down toward the hips as you lift. Repeat, alternating legs each time.

6 Exercises to Improve Agility

Whether you are a stay-at-home mom, weekend warrior or grandfather-in-training, agility exercises should be an important part of your workout routine. Agility is the ability to move quickly and change direction with ease. This describes both physical and mental agility. As we age, or just become complacent in our daily routines, both our mental and physical agility suffers. Here are six exercises that you can do to be quick on your toes and sharp as a tack. Be sure to check out all the benefits of agility training.

6 Agility Exercises to Try

Ladder Drills

Using an agility ladder, select a method of moving through the ladder. For example, you might start with a high-knee march forward through each box, and then progress to a lateral scissor if you’re more advanced. To target your upper body, move through the ladder with your hands while maintaining a push-up position. Once you have this move mastered, speed it up and recite the words to your favorite song, the alphabet or the pledge of allegiance as you move through the ladder. It might seem simple, but this move will get your heart rate up and your brain working.

 

Hurdle Drills

Using either 6- or 12-inch hurdles (these can be cones, yoga blocks or whatever you have on hand), set five to 10 hurdles up in a row, parallel to each other. Moving laterally, start by going over the first hurdle with a high step and pausing in a stork stance before moving back to the starting position. Then move over the first two hurdles, pause and go back to the start. Continue this until all five to 10 hurdles have been traveled (1, 1 2, 1 2 3, 1 2 3 4, etc.). Count your hurdles out loud (both ascending and descending numbers) and remember to pause on one leg before moving back to the beginning. Also, don’t forget to switch directions. When you become more advanced, speed up the hurdle steps and take out the pause.

 

Agility Balls

Using small agility balls, bounce them either to a partner or against a wall if you’re working out solo. Because the agility ball shape will send the bounce in varying directions, use a safe space where you won’t run into anything or anyone. Practice catching the ball with two hands, then with your dominant hand only, and lastly, progress to catching it with your non-dominant hand. Hand-eye coordination activities help increase mental stimulation and chasing this tiny tool around is great for the heart and legs. I dare you to not smile while doing this one!

 

Balloon Drills

Using two different colored balloons, pick an order in which you will contact them (e.g., yellow then blue). Either alone or with a partner, hit the balloons in their selected order while keeping them in the air. For more of a challenge, perform one bodyweight squat in between each balloon contact, and then hit the next balloon. If you’re really feeling frisky, try doing a burpee in between each balloon contact. Remember, hit the balloons in the same order and don’t let them touch the ground. This is a great drill to do with your children or grandchildren; for added fun, increase the number and color of balloons.

 

Cone Drills

Set seven cones up in the pattern shown. Using the letters M, N, I, T, Y, select an order in which you will create those letters with your pattern of moving through the cones. Touch each cone that creates the letter as you move through each pattern at a pace that is appropriate to you. Depending on your fitness level, you may choose to walk, skip, jog, sprint or shuffle. After you have completed each letter with your movement pattern, change the order of the letters and try it again. For an increased cardiovascular challenge, try facing the same direction as you create each letter and move the cones farther apart. If you’re working with a partner and like a little competition, time yourselves going through the pattern, or trade off turns for each letter.

 

Medicine Ball Drills

Using a moderately sized medicine ball (a weight that is appropriately sized for your fitness level), stand facing a concrete (or otherwise stable) wall about 2 to 5 feet away, depending on the length of your arms.  Throw the medicine ball in a chest pass toward the wall as you move laterally 10 to 20 feet. Reverse directions and move laterally back to the starting position as you do the medicine ball chest passes against the wall. Make sure to do one chest pass for each sideways step. For added difficulty, move quickly in a shuffle and squat down to an athletic stance. Quickly change direction at the end and return to the starting position. Keeping your feet from crossing each other as you concentrate on catching an object will increase your cognitive activity as well as improve your cardiovascular health.

Muscle Fiber Types: Fast-Twitch vs. Slow-Twitch

If you watch sports on TV, at some point you’ve probably heard a commentator talk about an athlete having explosive or powerful muscles. For example, professional football player JJ Watt has received a lot of attention for his off-season conditioning program, which includes flipping a large truck tire. A sportscaster was recently discussing Watt’s training techniques and mentioned that Watt was working on his fast-twitch muscle fibers in an effort to become more explosive. At first, this sounds kind of hokey—fast-twitch muscle fibers? Is that really a thing, and is it possible to do certain exercises that focus on one muscle fiber type?

The answers, in short, are yes and yes. 

Yes, there are different types of muscle fibers in the body, which are classified based on how they produce energy. Yes, the different muscle fibers can be trained using specific exercises designed to focus on how they create energy or generate force. While a variety of types of muscle fiber has been identified, including type I, type IC, type IIC, type IIAC, type IIA, and type IIX, they are generally classified as being either slow-twitch or fast-twitch (see table). 

6 Things to Know About Slow-twitch, or Type I, Muscle Fibers:

1. Slow-twitch fibers contain mitochondria, the organelles that use oxygen to help create adenosine triphosphate (ATP), which is the chemical that actually fuels muscle contractions, and are considered aerobic.
2. Slow-twitch fibers are also called red fibers because they contain more blood-carrying myoglobin, which creates a darker appearance.
3. Because they can provide their own source of energy, slow-twitch fibers can sustain force for an extended period of time, but they are not able to generate a significant amount of force.
4. Slow-twitch fibers have a low activation threshold, meaning they are the first recruited when a muscle contracts. If they can’t generate the amount of force necessary for the specific activity, the fast-twitch muscle fibers are engaged.
5. The tonic muscles responsible for maintaining posture have a higher density of slow-twitch fibers.
6. Steady-state endurance training can help increase mitochondrial density, which improves the efficiency of how the body uses oxygen to produce ATP.

As you can see, slow-twitch fibers have specific characteristics for how they function, which means they can be trained to be more aerobically efficient with the proper exercise program. 

Techniques for Training Slow-twitch Fibers:

• Exercises that feature sustained isometric contractions with little-to-no joint movement keep the slow-twitch muscle fibers under contraction for an extended period of time. This can help improve their ability to utilize oxygen to produce energy. Examples include the front plank, the side plank and the single-leg balance.
• Resistance-training exercises using lighter weights with slower movement tempos for higher numbers of repetitions (i.e., more than 15) can engage the slow-twitch fibers to use aerobic metabolism to fuel the activity.
• Circuit training, which involves alternating from one exercise to the next with little-to-no rest while using lighter weights, can be an effective way to challenge slow-twitch fibers.
• Body-weight exercises for higher numbers of repetitions can be an effective way to challenge aerobic metabolism, which helps improve the efficiency of slow-twitch fibers.
• When working with body-weight only or lighter amounts of resistance, use shorter rest intervals of approximately 30 seconds between sets to challenge the slow-twitch fibers to use aerobic metabolism to fuel the workout. 

8 Things to Know about Fast-twitch, or Type II, Muscle Fibers:

1. Fast-twitch fibers can be further classified into (1) fast-twitch IIa - fast oxidative glycolytic, because they use oxygen to help convert glycogen to ATP, and (2) fast-twitch type IIb - fast glycolytic, which rely on ATP stored in the muscle cell to generate energy.
2. Fast-twitch fibers have a high threshold and will be recruited or activated only when the force demands are greater than the slow-twitch fibers can meet.
3. The larger fast-twitch fibers take a shorter time to reach peak force and can generate higher amounts of force than slow-twitch fibers.
4. Fast-twitch fibers can generate more force, but are quicker to fatigue when compared to slow-twitch fibers.
5. The phasic muscles responsible for generating movement in the body contain a higher density of fast-twitch fibers.
6. Strength and power training can increase the number of fast-twitch muscle fibers recruited for a specific movement.
7. Fast-twitch fibers are responsible for the size and definition of a particular muscle.
8. Fast-twitch fibers are called “white fibers” because do not contain much blood, which gives them a lighter appearance than slow-twitch fibers. 

As you can see, the characteristics of fast-twitch fibers are more suited for explosive, strength- and power-based sports like football. Therefore, when an announcer talks about how a training program benefits a specific type of muscle fiber, they are being accurate with the science. 

If you want to engage more fast-twitch fibers to help you increase strength levels or become more explosive, here are a few specific techniques that work.

Techniques for Engaging Fast-twitch Fibers:

• Resistance training with heavy weight stimulates muscle motor units to activate more muscle fibers. The heavier the weight, the greater the number of fast-twitch fibers that will be recruited.
• Performing explosive, power-based movements, whether it is with a barbell, kettlebell, medicine ball or simply your own body weight, will recruit greater levels of fast-twitch fibers.
• Fast-twitch fibers will fatigue quickly, so focus on using heavy weight or explosive movements for only a limited number of repetitions (e.g., two to six) for maximum effectiveness.
• Because they deplete energy quickly, fast-twitch fibers require longer rest periods to allow motor units to recover and to replace spent ATP. Therefore, allow at least 60 to 90 seconds of rest after each explosive or strength exercise. 

Understanding how the physiology of the body adapts to exercise can help you develop more effective exercise programs for your specific needs. Genetics determines how much of each muscle-fiber type you possess; however, identifying whether you are fast- or slow-twitch dominant would require an invasive muscle biopsy. Therefore, if you find that you tend to enjoy more endurance-based activities and that they are relatively easy for you, you probably have a greater number of slow-twitch fibers. Conversely, if you really dislike going for long runs, but enjoy playing sports that rely on short bursts of explosive movements, or if you like weight training because it is relatively easy, you are probably fast-twitch fiber dominant. An exercise program that applies the right training strategies for your muscle fibers can help you to maximize the efficiency and enjoyment of your workout time.

Get Stronger Calves with These 5 Exercises

The calves make up the entire space of the posterior lower leg and are used for important everyday activities like walking, running and jumping. Effectively working the calves involves raising the heels against resistance, whether that’s your own body weight or an added load, such as dumbbells or elastic resistance. Also, allowing your ankle increased range of motion by lowering and raising the heels off the edge of a step is an effective way to challenge the calves beyond what they are used to during your everyday activities. Perform 10 to 15 repetitions of the following exercises to challenge the calves. If you’re not used to working these muscles, start with only one set and perform fewer repetitions, as the eccentric nature of these movements may cause some soreness.

Band-resisted Calf Flexion

Sit on a mat with your legs extended out in front of you. If, in this position, it’s difficult for you to keep your back straight, elevate your hips by sitting on bench or yoga block. Place an elastic resistance band around the balls of both feet. Keeping the knees straight, point and flex the foot forward and upward, maintaining tautness in the band throughout the movement.

Single-leg Standing Heel Raise

Stand on a step with one foot, with the heel hanging off the edge. Make sure the ball of the foot is securely on top of the step. Slowly lower the heel of the standing leg below the edge of the step and then raise the heel as high as possible while keeping the knee straight. Complete all repetitions on one leg before moving on to the opposite side.

Seated Heel Raise

Sit on a chair or weight bench with both feet on a step and the heels hanging off of the edge. Place a dumbbell or plate weight across the tops of the thighs. Make sure the balls of the feet are securely on top of the step. Slowly lower the heels below the edge of the step and then raise them as high as possible.

Plié Squat with Heel Raise

Adopt a wide stance while holding a dumbbell in each hand in the front rack position. The feet should be turned out, but only to the point at which the knees can track in alignment with the toes. Do not allow the knees to cave inward during this movement. Lift the right heel off the floor, but keep the left foot flat. Perform squats with the left foot flat and the right foot balanced on the ball of the foot. Complete all repetitions on one leg before changing the foot position to the opposite side.

Double-leg Standing Heel Raise

Stand on a step with both heels hanging off the edge. Make sure the balls of the feet are securely on top of the step. Slowly lower the heels below the edge of the step and then raise them as high as possible while keeping the knees straight.