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BODi LAVA: Slow Burn

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BODi LAVA: Slow Burn Low Impact. Real Results. A molten evolution of the BODi LAVA series, BODi LAVA: Slow Burn is a revolutionary mini-program of five 20-minute slow flow yoga workouts that fuse strength, mobility, and mindfulness. With slow, sustained movement and focused breathwork, you’ll sculpt lean muscle, improve flexibility, and help reset your nervous system—without the joint strain of high-impact workouts—in one powerful flow. Grounded in science, this slow flow yoga mini-program enhances flexibility, muscular endurance, and functional strength through time-under-tension holds and slow, controlled movements. Whether you’re feeling overtrained, stiff, or stuck in a progress plateau—this is your reset. You’ll Get 5 Unique Workouts Each 20-minute workout is designed to target your body and mind in different ways. The common theme? A focus on intention over intensity. Mood Boost Mobility Open your hips, spine, and shoulders with intentional flows that release tension and boost circulation. This feel-good sequence restores balance—body and mind. Total Body Burn Target every major muscle group with slow holds and deep engagement. It’s low impact—but don’t be fooled, this one brings the heat. Energy Activation Invigorate your body with intentional breath-to-movement sequences and core activation. Walk away feeling grounded, strong, and recharged. Cardio Core Blend mindful movement with deep core sculpting and elevated heart rate. No crunches—just slow, targeted transitions that build serious strength. Controlled Burn Master control, focus, and precision with steady movements that fire up your stability and endurance from the inside out.   Ready to feel powerful in every rep, without burning out? BODi LAVA: Slow Burn is your new go-to for strength, mobility, and mindfulness, with results that last. The post BODi LAVA: Slow Burn appeared first on BODi. Low Impact. Real Results. A molten evolution of the BODi LAVA series, BODi LAVA: Slow Burn is a revolutionary mini-program of five 20-minute slow flow yoga workouts that fuse strength, mobility, and mindfulness. With slow, sustained movement and focused breathwork, you’ll sculpt lean muscle, improve flexibility, and help reset your nervous system—without the joint strain […] The post BODi LAVA: Slow Burn appeared first on BODi. BODi{authorlink}https://www.bodi.com/blog/bodi-lava-slow-burnBODi BODi by Beachbody is a home workout, fitness, and nutrition plan subscription to help you achieve all your health and fitness goals. https://bodiblog.wpenginepowered.com/wp-content/plugins/bod-blog/assets/vendor/beachbodydigital/wordpress-core-plugins/beachbody.png

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Try This Fast and Furious Medicine Ball Workout

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Try This Fast and Furious Medicine Ball Workout For versatility, portability, and simplicity, it’s hard to beat the old-school medicine ball. This tough and rugged piece of fitness equipment was touted as far back as 1000 BCE for its purported ability to improve various aspects of health — hence the medically-inspired name. Those ancient strength coaches were on to something. The med ball is an exceptionally adaptable form of resistance, and thus an ideal way to increase the intensity of bodyweight moves like squats, lunges, push-ups, sit-ups, and leg raises. Its spherical shape challenges your grip and core in unusual ways. And for people who are accustomed to slow and methodical strength-training moves, throwing a five-pound object against the wall can be a frustration-releasing revelation that also builds fitness and explosive power. How to Choose the Best Medicine Ball If you haven’t done a medicine ball workout before, there are a few things you need to consider. Material Medicine balls may or may not bounce, and they can be soft-sided or made from firm, textured rubber. For this workout, opt for a soft-sided medicine ball with no bounce that can be used as both a medicine ball and a wall ball. Weight Medicine balls can range from 2 to 150 pounds, so what’s the best medicine ball weight? For this workout, choose a medicine ball that’s equal to about 5 to 10 percent of your bodyweight. (For a 160-pound person, that works out to an 8- to 16-pound ball; for a 200-pound person, that’s a 10- to 20-pounder.) You may be tempted to choose a heavier weight, especially if you’re a long-time strength trainer. But you’re not looking for a weight that’s hard to lift — you’re looking for something you can throw with maximum speed. 9-Move Medicine Ball Workout Run through the moves below for a fast-paced, full-body medicine ball workout. If you’re short on time, or you want to add a cardio challenge — or both! — perform all nine exercises as a circuit, resting minimally between exercises. Rest one to two minutes, and repeat (if desired) for a total of one to three rounds. 1. Reverse lunge to woodchop Stand holding a medicine ball at chest height. Take a long stride backward with your right foot, lowering the ball towards your right hip. Keeping your torso upright, bend both knees until your right knee is a couple inches from the floor. Return to the starting position, raising the medicine ball in a diagonal line up and to your left, finishing with the ball above your left shoulder and your arms straight. Repeat the movement five more times (for a total of six reps), then repeat for six reps on the opposite side. 2. Wall ball Stand about two feet in front of a brick or cinder block wall with your feet hip-width apart. Hold a soft-sided medicine ball or wall ball between your hands at chest height. Squeeze your elbows into your sides. Keeping the ball close to your chest, sink into a squat until the crease of your hip is at or below your knees — or as low as you can while maintaining a neutral spine. Keeping your chest up, push your body away from the floor and throw the ball up and forward, aiming to hit a spot on the wall about eight feet off the ground. Catch the ball as you descend into your next rep and repeat for a total of eight reps. 3. Med ball slam Choose a medicine ball that does not bounce. Assume an athletic stance, holding a medicine ball at chest height. Raise the ball overhead. Keeping your core tight, throw the medicine ball straight downwards as hard as you can, shooting your hips backward as you swing your arms down to slam the ball on the floor just in front of your feet. Squat to pick up the ball and return to starting position. Repeat for a total of six reps. 4. Med ball squat to rotational press Assume an athletic stance, holding a medicine ball at shoulder height. Keeping your chest up, your gaze forward, and your elbows tucked in, squat down until your hips are lower than your knees (or as low as you can go without dropping your chest). As you stand back up, rotate right as you press the med ball overhead, raising your left heel off the floor and rotating your hips and shoulders as you do. Return to the starting position and repeat the move, this time rotating to your left. Repeat for a total of six reps on each side. 5. Rotational walking lunge Stand with your feet together, holding a light med ball at arm’s length in front of your chest. With your torso upright, take a long step forward with your right foot, bending both knees 90 degrees and dropping your left knee close to the ground. Pause. From the low position of the lunge, rotate your shoulders and arms to the right as far as you can, keeping the arms long and the med ball at chest height the whole time. Return to the center position, and step forward with your left foot, bringing your feet together again. Step forward with your left foot and repeat the movement, alternating sides for a total of six reps per side. 6. Overhead med ball throw Hold a medicine ball at shoulder height. Crouch slightly, then explode upwards, pressing your arms overhead and throwing the ball as high as you can when you come up. (Stay clear of the ball as it falls to the floor.) Pick the ball up and repeat for six reps. 7. Split-stance lateral toss Stand with your left shoulder an arm’s length away from a brick or cinder block wall (so the wall is on your left side). Hold a soft-sided medicine ball or wall ball with both hands. Assume a split-stance lunge — left foot forward, right foot back — with both of your knees bent at about 90

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8 Exercises for Your Best Full-Body Workout

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8 Exercises for Your Best Full-Body Workout Maybe you want to break out of your split-routine. Or maybe your current workout regimen isn’t effectively hitting all of your major muscle groups. Either way, you could benefit from a full-body workout plan. Rather than focus on specific types of movement or parts of the body the way you would with a workout split, a total body workout is designed to engage muscles from head to toe. And for those whose usual routine is simpler — think running, cycling, etc. — a full-body workout may target otherwise-neglected muscles and energy systems. Whether it’s HIIT or heavy lifting, many BODi programs and workouts are comprised of exercises for total body engagement. Follow the full-body workout below made up of moves from several of these programs and discover the benefits of total body training. Why Do a Full-Body Workout? A full-body workout forgoes the compartmental focus of a split routine in favor of exercises that work all major muscle groups in a single workout. In addition to the benefits of increased muscle mass, strength, and/or cardiovascular capacity you might get from any workout, full-body workouts offer a number of advantages. 1. Train functional fitness Using exercises that challenge multiple joints and muscle groups, full-body workouts emphasize functional training, promoting movement patterns that better translate to everyday life. The result is often improved coordination, proprioception, balance, and stability that make daily tasks easier to manage and can reduce the risk of injury in routine activities. 2. Save time Working your whole body at once allows you to complete your workout quicker, rather than focusing on one or two muscle groups, hammering them for a set, and having to recover before doing it again. It may even allow you to exercise fewer days per week, as you pack more overall work into each session. 3. Burn more calories The more muscles you use, the more energy you’ll need to power them, and full-body workouts engage more muscle overall — burning more calories in the process. At high intensity, they can also help stimulate increased fat loss. That’s because working multiple muscle groups simultaneously at high intensity demands additional caloric burn even after you’ve finished your workout thanks to the afterburn effect (also known as excess post-exercise oxygen consumption, or EPOC). This higher calorie burn can contribute substantially to weight loss and improved metabolic health. 4. Improve mobility Instead of simply curling a dumbbell at your elbows or shuffling your legs at jogging stride, full-body workouts take your limbs (and muscles) through complete ranges of motion. This helps improve mobility, or your ability to move your joints to their fullest extent. By consistently working on mobility through a full-body workout routine, you also support joint health. 5. Emphasize strength and cardio There’s not much cardiovascular benefit to an overhead press alone, but when you pair it with a squat, you can significantly increase your heart rate, amplifying your aerobic gains while building strength in both your upper and lower body. 6. Promote muscular balance Rather than keying solely on mirror muscles, full-body workouts require a more equitable division of labor across the various muscle groups, helping to iron out or prevent muscle imbalances. Additionally, integrating a full-body workout into your routine can prevent overtraining of specific muscles, reducing the risk of injuries and allowing for more complete muscle recovery. What to Look for in a Full-Body Workout The way you structure a workout matters. When auditioning a full-body workout, there are several key qualities to consider: Fitness-level appropriate Foremost, it’s important to choose a workout that aligns with your level of fitness in order to maintain proper form, thereby minimizing the risk of injury and maximizing effectiveness. Movements should be challenging without inducing breakdowns in execution. Compound movements Any full-body workout should take you through a variety of compound movements, whether they’re bodyweight or loaded exercises. Compound movements engage multiple joints and muscles simultaneously, or at the very least collectively, ensuring holistic muscle activation. Resistance + aerobics A well-rounded full-body workout typically incorporates a blend of strength and cardiovascular elements to promote muscle growth (hypertrophy) and endurance as well as aerobic capacity. The workouts comprising 80 Day Obsession, for instance, combine weighted compound exercises with low- and high-intensity cardio intervals. Mobility training Finally, a full-body workout should offer flexibility and mobility work to ensure healthy joint movement in the fullest possible range of motion. Dynamic stretches, yoga-inspired movements, and action in all three planes of motion can help prevent injuries and enhance overall performance, as well as improve posture and decrease pain during daily tasks. Can You Do a Full-Body Workout Every Day? While full-body workouts spread the workload more evenly across muscle groups, doing them every day isn’t recommended for everyone. Muscles require rest to recover and grow following the stress of exercise, and working the same muscle groups daily can lead to overtraining and injury. Whether or not you can safely do a full-body workout every day hinges on several key factors: Intensity: How hard are you pushing through each workout? Duration: How long are you working out each day? Training focus: Are the exercises high-impact or easier on the body? It’s generally advised to take a rest day between full-body workouts to allow for adequate recovery. However, if you do choose to exercise daily, you might consider varying the intensity and focus of your workouts. Most BODi programs are designed to be performed between four and six times per week, depending on your goals and level of commitment. Consideration is given to the type, length, and intensity of work demanded in each workout, ensuring you get the benefits of full-body engagement while minimizing the risk of overtraining. How Long Should a Full-Body Workout Be? There is no standard length for full-body workouts. However, you may find they don’t take as long as the workouts you’re used to since they economize on time by targeting multiple muscle groups simultaneously. Still, if you follow the

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Coming June 2024: BODi LAVA with Elise Joan

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Coming June 2024: BODi LAVA with Elise Joan Short on time but still expect fast results? BODi LAVA is your 20-minute solution. Because when legendary Super Trainer Elise Joan combines athletic yoga, primal movements, and bodyweight strength, the sweat doesn’t stop. And neither does the burn. It’s the perfect workout… literally. She’s bringing the heat and intensity in her most powerful and dynamic program yet. You get cardio, strength building, athletic training, flexibility, agility, and mobility — all in 20 calorie-scorching minutes, 5 days a week, for 6 weeks. Elise proves you can get strong, visible results without heavy weights or hour-long workouts. In fact, the only equipment you need is your body. Stay tuned for more details on BODi LAVA, coming soon.     View this post on Instagram   A post shared by BODi (@bodi)   Who is Elise Joan? Super Trainer Elise Joan is the creator of the innovative fitness programs Barre Blend, Pre and Post Natal Barre Blend, and FIRE AND FLOW. Her passion is to engineer your optimal body and awaken your power. In addition to being certified in the Science of Well-Being through Yale University, Elise is a sought-after longevity expert who focuses on mental health and internal wellness, along with the physical results she’s known for. The post Coming June 2024: BODi LAVA with Elise Joan appeared first on BODi. Short on time but still expect fast results? BODi LAVA is your 20-minute solution. Because when legendary Super Trainer Elise Joan combines athletic yoga, primal movements, and bodyweight strength, the sweat doesn’t stop. And neither does the burn. It’s the perfect workout… literally. She’s bringing the heat and intensity in her most powerful and dynamic […] The post Coming June 2024: BODi LAVA with Elise Joan appeared first on BODi. BODi{authorlink}https://www.beachbodyondemand.com/blog/bodi-lava-elise-joanBODi BODi is a Health Esteem platform to help you embrace the person you are today so you can take action to achieve all your health and fitness goals. https://bodiblog.wpenginepowered.com/wp-content/plugins/bod-blog/assets/vendor/beachbodydigital/wordpress-core-plugins/beachbody.png

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20 Bodyweight Exercises You Can Do Anywhere

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20 Bodyweight Exercises You Can Do Anywhere A solid list of go-to bodyweight exercises is like an insurance policy for your fitness goals. You could find yourself miles from a gym with no exercise equipment in sight and just 15 minutes to spare and still have the means get in a good workout. Seriously — all you really need to build muscle and maintain a healthy weight is your own body, a bit of floor space, and a willingness to work. At BODi, a number of our programs utilize bodyweight exercises to help you strengthen and tone, including Just Bring Your Body, Xtend Barre, and Yoga52. The following bodyweight exercises — drawn from those and other programs on BODi — hit every major muscle group and are appropriate for beginners, experienced athletes, and everyone in between. Arm and Shoulder Exercises Work your triceps to your delts with these arm and shoulder exercises. 1. Seated triceps dips Sit on the floor with your legs together, knees bent, and soles of the feet planted on the floor. Place your hands slightly behind your butt, palms on the ground, fingers forward. Extend your elbows and lift your butt off the ground. This is the starting position. Keeping your shoulders back, chest lifted, and elbows tucked in toward your ribs, bend your elbows to lower your butt toward the ground. Then, extend the arms to push back up to the starting position. Continue to bend and extend the elbows in a quick, pulsing motion. 2. Crab touch Sit on the floor with your knees bent and soles of the feet planted on the floor about hip-width apart. Place your hands slightly behind your waist, palms on the ground, fingers facing forward or slightly to the side. Extend your elbows and lift your butt off the ground. This is the starting position. Extend your right leg toward the ceiling and tap your toes with your left hand. Return to the starting position and repeat on the opposite side. Continue alternating sides. 3. Diamond push-up Assume a push-up position with your wrists directly beneath your shoulders and your body straight from head to heels. Move your hands together so that the tips of your thumbs and index fingers are touching and your hands create a diamond shape. This is the starting position. Keeping your elbows tucked (don’t let them flare out), lower your torso until your chest lightly touches the backs of your hands, or as far as you can go without losing proper form.) Pause, then push yourself back up to the starting position. 4. Plank up down crunch Assume a push-up position, with your wrists directly beneath your shoulders and your body straight from head to heels. Squeeze your glutes and brace your core by drawing your belly button toward your spine to lock your body into position. Bend your elbows slightly and lower your right forearm and then your left forearm to the ground, so you end in a forearm plank position. Push back up into a high plank one arm at a time, starting with your right. Lift your right foot and try to draw your right knee to your right elbow. Return to the starting position and repeat on the other side with your left leg. Repeat the entire sequence, this time initiating each movement (lowering to forearm plank, knees to elbows) with your left side first. Continue alternating your starting side with each rep. Chest and Back Exercises Activate your pectoral muscles, lats, erectors and more with these chest and back moves. 5. Chin-up Grab a pull-up bar with an underhand grip that’s slightly wider than shoulder-width, and hang at arm’s length (a position known as a dead hang). Pull yourself upward until at least your chin clears the bar, keeping your back straight and core tight. Pause, and then lower yourself back to a dead hang. 6. Push-up Start on all fours with your feet together, your body straight from head to heels, and your hands in line with (but slightly wider than) your shoulders. Squeeze your glutes and brace your core. Keeping your elbows tucked to your sides and head down, lower your torso until your chest is within a few inches of the floor. Pause, and then push yourself back up to the starting position as quickly as possible. If that’s too difficult, it can be modified by placing your hands on a sturdy elevated surface such as a step or bench. 7. Burpee Stand tall with your feet hip-width apart and your arms at your sides. Push your hips back, bend your knees, and squat down, placing both palms on the floor. Jump your feet back to a push-up position (arms straight, legs together, core tight, body straight from head to heels) and do a push-up. Jump your feet back toward your hands, and then explode upward, jumping into the air. Land softly and immediately begin your next rep. 8. Superman hold Lie face-down on the floor with your arms extended overhead and your legs extended behind you. This is the starting position. Keeping your neck in line with your spine, lift your arms, chest, and legs off the floor simultaneously, squeezing your glutes. Pause, and then lower back down to the starting position. 9. Pilates swimming Lie face-down on the floor with your arms extended overhead and your legs extended behind you. Lift your arms, chest, and legs off the floor. Keep your neck in line with your spine and squeeze your glutes at the top. With your arms, chest, and legs lifted, begin pulsing your arms and legs up and down, alternate right arm/left leg and left arm/right leg. Continue alternating for time or reps. Core Exercises Target your abs and obliques with these core moves. 10. Single-leg body rock Sit on the floor with one leg extended and the other knee bent so that your foot is flat on the ground. Lift both arms straight overhead, palms facing forward. This is the starting position. Holding this posture, use

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15 Pilates Exercises for Beginners

Blog, Cardio Workouts, Core Workouts, Fitness, Home Workouts /

15 Pilates Exercises for Beginners You might’ve heard about all the benefits that Pilates exercises can have on your body, namely your core. But where do you start? Studio classes are a great way to build a foundation of movement under instruction. But if you want to learn or practice Pilates outside of the studio (or without paying studio prices), Andrea Rogers’ XB Pilates program on BODi provides high-energy workouts that blend Pilates with elements of dance and cardio. You’ll learn the basics of Pilates while toning, strengthening, and lifting your body from head to toe. Try working your way down this list of 15 classic Pilates exercises that are suitable for beginners. 1. Side Leg Lifts Lie on your right side with your shoulders, hips, knees, and ankles in one straight line, and your head resting on your right arm. (If you feel unstable, bend the knee of your lower leg slightly, for more of an anchor.) Engage your abs, then slowly lift your right leg as you inhale (try not to go past a 45-degree angle). Keep your leg internally rotated (toes facing forward) as you lift it. Exhale as you lower your leg. Repeat until all reps are complete, then switch sides, performing equal reps on both sides. 2. Leg Circles Lie on your back with your legs out straight in front of you, and your arms stretched out by your sides. Engage your core, keeping your lower back pressed into the floor (keep pressing it down throughout the exercise). Inhale as you lift your right leg straight up with your toes pointing toward the ceiling. Move your right leg in large, controlled, clockwise circles, exhaling as you take your leg down and around. Reverse the direction of the circles for the same number of reps. Lower your right leg and repeat equal reps with your left leg. 3. Pilates Hundred Lie on your back with your legs extended in the air. Lower them to a 45-degree angle (or make it easier by bending your legs to 90-degree angle). Extend your arms straight by your sides, slightly off the floor. Engage your core so your lower back is pressed into the ground. Inhale to engage your abdominals and lift shoulder blades and head off the ground. Begin pumping your arms up and down in a small motion, as you inhale for 5 counts and exhale for 5 counts. Continue with sets of 10 counts, until you reach 100. 4. Single-Leg Stretch Lie on your back and bring both knees to your chest. Engage your abs to lift your head, neck, and shoulders off the mat, while pressing your lower back into the floor. Wrap your hands lightly around the outside of your thighs, just above the knees. Inhale, and reach your right leg out straight, so it hovers just a few inches above the floor. Keep your lower back pressing into the floor. If it comes up, don’t lower your leg as far down. Your hands can be lightly touching your left shin. Exhale, and switch legs, bending your right leg in to the tucked position, and stretching your left leg out straight so it hovers just a few inches above the floor. Your hands can be lightly touching your right shin. Continue alternating until all reps are complete. 5. Double Leg Stretch Lie on your back and bring your knees to your chest. Engage your abs to lift your head, neck, and shoulders off the mat, while pressing your lower back into the floor. Wrap your hands lightly around the outside of your thighs, just above the knees. Inhale, and reach both of your arms overhead at the same time you extend both legs out straight, just a few inches above the floor. Keep your lower back pressing into the floor. If it comes up, don’t lower your legs as far down. Exhale, and sweep your arms back around as your knees return to your chest. Repeat until all reps are complete. 6. Criss Cross Lie on your back with your knees bent at 90-degrees (shins parallel to the ground). Gently place your finger tips behind your head with your elbows pointing out to the sides. Engage your core, keeping your lower back pressed into the floor, and lift your shoulder blades off the floor. Exhale as you twist your upper body to the right, extending your left leg straight out, and bringing your left elbow to your right knee. Come back to the center as you inhale. Exhale again, twisting your upper body to the left, as your right leg extends, bringing your right elbow to your left knee Continue alternating until all reps are complete. 7. Scissor Kick Lie flat on your back with your legs straight and your arms at your sides. Engage your core and press your head, shoulders, and lower back into the floor as you raise both legs about 12 inches off of it. Keep both legs straight as you alternately lift each foot in a fluttering motion. Complete an equal number of reps with each leg. 8. Teaser Lay on your back with your core engaged and lower back pressed into the ground. Bend your legs so your feet are flat on the ground, about hip distance apart. Lift one leg up and extend it out at a 45-degree angle. Reach your arms straight up to the ceiling. Inhale as you lift your torso up, reaching your arms toward your toes, creating a “V” shape with your body. Hold this position for 5 breaths, then slowly roll back down as you exhale. Do all reps on one side, and then legs, performing equal reps on both sides. 9. Tik Tok (Pendulum) Lay on your back and prop yourself up on your forearms, elbows under your shoulders, palms flat on the ground. Extend your legs out straight to 45 degrees. Keeping your core engaged, slowly rock onto your right hip, lowering your legs slightly to the right. Keep your shoulders

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The Best Seated Workout For When You Have a Lower-Body Injury

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The Best Seated Workout For When You Have a Lower-Body Injury So much fitness advice boils down to one simple command: Get off your butt and move. But what happens when you’re dealing with muscle soreness or a lower-body injury? Can you still do cardio or build muscle with seated workouts? Are seated workouts actually worth your time? Yes, says trainer Alexis Craig, CPT, as long as you’ve sought proper treatment, been cleared by your doctor, and know your limitations. Seated workouts can help you build strength and stay on track to reach your long-term goals. “Building strength is the best thing that you can do, and moving what you can move is a good idea,” Craig explains. Plus, doing seated workouts will help you maintain your fitness routine. “When you’re ready to move your lower-body again, you’ll be ready to get back in it,” Craig says. “Honestly, the most important thing is having a habit of exercising.” Ready for a seated workout that will elevate your heart rate and build muscle? Pull up a sturdy chair (without arms, so you can move more freely) and give these nine exercises a shot. 1. Seated Pilates Hundred Do 100 reps total. With your arms at your sides, sit toward the edge of your chair and plant your feet on the floor. Maintaining a neutral spine, tilt back at the waist slightly and engage your core muscles by drawing your belly toward your spine. Keeping your elbows straight and palms facing down, lift the arms slightly. Continually inhale for five seconds, then exhale for five seconds. As you breathe in and out, rapidly pump your arms up and down a total of 100 times. 2. Jumping Jack Arms Do 50 reps total. From a seated position, rest your arms at your sides. With your palms facing forward, laterally lift both arms and swing them overhead. Immediately swing both arms back down to your sides. This is one rep. Continue to swing your arms overhead and down until all reps are complete. 3. Seated Chest Press Do 3 sets of 15 reps. From a seated position, wrap a large resistance band around your back and hold the handles or ends, keeping your wrists in line with your elbows. This is your starting position. Keeping your back flat and core engaged, push your hands forward, and extend your arms. Your hands should be directly in front of your chest. Draw your elbows in to about 45 degrees and bring your hands back to the starting position. This is one rep. 4. Seated Hammer Curl to Arnold Press Do 3 sets of 15 reps. From a seated position, hold a dumbbell in each hand and allow your arms to rest at your sides. With your palms facing in, bend your elbows and curl the weights up to your shoulders. Rotate your wrists so that your palms are facing forward, then push and extend your arms overhead. Lower the weights to your shoulders, rotate your palms to face in, lower the weights, and return your arms to the starting position. This is one rep. 5. Seated Lateral Raises Do 3 sets of 15 reps. From a seated position, hold a dumbbell in each hand and allow your arms to rest at your sides. To make the move more challenging, keep your feet together in front of you. To make it easier, spread your feet apart. With your elbows mostly straight and your palms facing the floor, raise your arms laterally, but stop at shoulder height. Slowly lower your arms to the starting position. This is one rep. 6. Seated Jab Cross Do 100 punches total. From a seated position, make two fists and bring them up to your face in an “on guard” position. Keep your elbows tucked in close to your body. Twisting the left shoulder forward, extend the left arm in a forward punch, rotating your palm downward at the last moment. Retract your arm and return to your starting position. Repeat the movement with the right hand. Continue to throw punches, alternating arms each time. 7. Modified V-Sit Hold for a count of 100. Sit toward the edge of your chair and drive your heels into the ground. Let your arms rest by your sides or hold them out in front of you. Maintaining a neutral spine and proud chest, lean back at the waist until you feel tension in your abs (not your lower back). Hold the position and count to 100. 8. Seated Clamshells Do 3 sets of 15 reps per side. Sit toward the edge of your chair with your feet together and knees bent 90 degrees. Shift your weight to lean on your right hip so your left leg is resting on the right. Keeping your right leg stationary, slowly open your knees by moving your left leg away from your right. Draw your legs together by moving your left knee toward your right. To make the movement more challenging, loop a small resistance band around your thighs. Complete all reps on one side before switching sides. 9. Seated Criss Cross Do 100 reps total. From a seated position, place your hands behind your head. Maintaining a neutral spine and proud chest, lean back at the waist until you feel tension in your abs (not your lower back). This is your starting position. On an exhale, keep the elbows wide as you rotate your torso and twist to the left. Return to the starting position, then rotate again and twist to the right on your next exhale. Alternating sides, continue to reach with your elbows until all reps are complete. The post The Best Seated Workout For When You Have a Lower-Body Injury appeared first on BODi. So much fitness advice boils down to one simple command: Get off your butt and move. But what happens when you’re dealing with muscle soreness or a lower-body injury? Can you still do cardio or build muscle with seated workouts? Are seated workouts actually worth your time? Yes, says trainer Alexis

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How to Stay Fit While Traveling

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How to Stay Fit While Traveling Our best on-the-go tips for staying healthy! Our best on-the-go tips for staying healthy! Erin Miller{authorlink}https://skinnyms.com/how-to-stay-fit-while-traveling/ Fitness & Exercise Plans – Free Workout Programs for Women https://skinnyms.com/wp-content/themes/skinnyms-2019/assets/images/favicon-small.jpg

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