Best Workout Store

10 At-Home Workouts That Are Perfect For Snow Days

Snowed in? Abysmal weather outside? No desire to see human beings outside your home lair? No problem. These 10 at-home workouts require minimal equipment and no exiting of the house. TBH, you don't even have to put on clothes if you don't feel like it. Whether you need to warm up on a frosty day, fill the void of missing your favorite studio class, or keep yourself from going stir-crazy, these will do the trick.



Source: POPSUGAR Fitness http://bit.ly/2mGEz85

The Fitness Marshall Goes Latin With This Sexy Enrique Iglesias Song

Enrique Iglesias just dropped "Subeme La Radio" and he's left us with an ultrafun song that we know will be on repeat all Summer long - so naturally, we're dancing to it with The Fitness Marshal. You'll totally feel like a rock star with this one.



Source: POPSUGAR Fitness http://bit.ly/2nC8u0F

Strong Abs Start With This 7-Minute Workout

Get the printable version of this seven-minute HIIT workout here!

When it comes to high-intensity interval training (HIIT), the pros definitely outweigh the cons. While it may feel unpleasant to push your body to go faster and harder for that short time period, the rewards are worth it: HIIT helps you blast more belly fat, save time, and burn way more calories (even after your workout is long over) than a lower-intensity workout alone. A 2013 study published in the American College of Sports Medicine's Health and Fitness Journal found that a few minutes of training at almost your max can accomplish all of this in way less time than a traditional workout. How much less? Try just seven minutes total.

The ACSM's interval workout consists of 12 exercises, which should be done at an intensity of eight on a scale of 10; each exercise lasts 30 seconds, with a 10-second rest in between. Repeat the circuit if you'd like a longer workout. Keeping the intensity up - and the rest periods short - is key, so keep reading to learn the moves and then get going! You'll need a mat and a chair or bench.

This post was originally published on May 21, 2013.



Source: POPSUGAR Fitness http://bit.ly/2noMczQ

Proof That You Should Go Running During That Next Rainstorm

Ever felt discouraged to go on a jog because it was raining outside? Rethink your approach - you can still get a lot done. Running alone in the rain is a great opportunity to build mental strength, play around with your foot strike to work on durability, and even focus on a range of motion. So the next time the clouds appear overhead, lace up those sneakers.

We've partnered with adidas Running to help you build muscle and get greater on every run.



Source: POPSUGAR Fitness http://bit.ly/2mEX5O6

Slim Your Inner Thighs With Our 5-Minute Workout

Feel proud showing off your thighs with this five-minute workout. It combines cardio and strengthening moves to target your inner and outer thighs instantly - your upper legs are guaranteed to be on fire by the end.



Source: POPSUGAR Fitness http://bit.ly/2mmQPtB

The 6 Stretches For Anyone With Tight Hamstrings

If you run, bike, are desk-bound all day, or have been sitting in a car or plane traveling, your hamstrings could use some extra love and length. It not only feels good to stretch this commonly tight area, but hamstring flexibility is also important for the health of your back, hips, and knees. Here are six easy and essential stretches that target the backs of your legs. To avoid injury, it's best to do them at the end of a workout, when the muscles are warm.



Source: POPSUGAR Fitness http://bit.ly/2mUjx8h

The 10 Jogging Strollers Every Parent Is Going to Want For Spring

Nothing can influence getting in the swing of a new workout routine like a wave of good weather. This Spring, be prepared when the desire to get outdoors hits with a jogging stroller that will enable you and your little one to spend some time outside - no matter the terrain.

From expensive models for hardcore trails to economical options for new athletes, check out our 10 favorite jogging strollers perfect for chasing your running goals!



Source: POPSUGAR Fitness http://bit.ly/2ngYCwW

No Equipment, No Gym, Just Calorie Burning - Let's Go!

Cross jacks are an excellent way to get your heart rate up, but this variation of jumping jacks really rocks your inner thighs, making it an awesome toning exercise, too!

Here's how to do it - no need for equipment, a gym, or even much space in your home. Get ready to sweat!

  • Stand with your feet shoulder-width apart and extend your arms straight out to either side with palms facing down. This is the starting position.
  • Jump and cross your right arm over your left and your right foot over your left. Jump back to the starting position, then cross with the opposite arm and foot. This counts as one rep.
  • Continue alternating sides and repeating this movement until you complete 25 reps. Be sure to keep up the pace and don't allow too much time for recovery between jumps - this way you'll be sure to keep up your heart rate and engage your whole body.


Source: POPSUGAR Fitness http://bit.ly/2ngQ7SE

Woman Faces Every Runner's Worst Fear and Fights Off Her Attacker

What's Better: HIIT or LISS?

The following post was originally featured on Fit Bottomed Girls and written by Alison, a contributor for Jenn, who is part of POPSUGAR Collective.

Boy, do I love me some cardio. And you should, too. Think about it: of all the muscles in your body, not one is as important as your heart. It's the only muscle that never gets to stop contracting . . . well, at least not if you wanna stay alive.

It's a pretty well-known fact that heart disease is the leading cause of death in this country. According to the surgeon general, you should be getting 150 minutes per week of moderate exercise (like brisk walking or bicycling) or 75 minutes per week of more vigorous exercise (like running or group fitness classes), or some equivalent mix of both.

ADVERTISEMENT

For years, the debate over whether HIIT (high intensity interval training) or LISS (lower intensity steady state) is better has raged on. When asked, I always say it depends on what your goals are. If your goal is to build a powerhouse of a heart, then listen up: I'm about to break it down for you — strictly in terms of heart health.

What You Need to Know About HIIT

HIIT workouts, also known as interval training or metabolic conditioning, involve short bouts of high intensity (hard) work followed by a period of rest. HIIT is mostly anaerobic, which means that during exercise, your body is fueled primarily by stored carbohydrates rather than relying exclusively on oxygen. By doing HIIT exclusively as your cardio work, you might believe that your heart is fitter than it actually is, because when you venture outside of the aerobic (oxygen-fueled) zone, you're not actually getting the full cardiovascular benefits.

Additionally, due to the intensity, a HIIT-only diet can actually strain your cardiovascular system and stress your heart out. Too much HIIT can also negatively affect your nervous system and trigger symptoms that look and feel like anxiety — elevated heart rate, sleep disturbances, lack of focus, agitation and restlessness — all of which just continue to stress your heart out.

The Benefits of LISS

LISS is a term used to describe an activity that's performed at a consistent, steady effort for an extended period of time. The intensity is lower and that's what allows you to maintain the activity for longer without the need for rest in the middle of the workout.

Since LISS keeps your heart rate in the aerobic zone, it's fabulous for conditioning your heart and improving blood pressure and circulation. Because of this, LISS causes your resting heart rate to decrease — a signal that your heart doesn't have to work so hard just to pump blood to the rest of your body and keep you alive.

LISS is much easier on the body so it's excellent for beginners and can be done more frequently than HIIT without stressing out your ticker more than it's able to bounce back from. The point of LISS is to place just enough strain on your heart to make it have to adapt and get stronger, but not so much that it freaks your heart out.

The Verdict

HIIT and steady state cardio are both great ways to get fit. In a perfect world, you'd include a little of both, but if you could only pick one and your goal was purely heart health, I'd suggest LISS. While HIIT certainly has its pros — shorter workouts and awesome metabolism-boosting effects — when it comes to heart health, nothing beats the aerobic benefits of LISS.

Now, I know that LISS isn't nearly as glamorous as HIIT, but if you needed another reason to include a little more LISS in your life, here you go: in order to do HIIT, your ticker has to be strong enough to recover between high-intensity bouts . . . this is a function of your aerobic system. In other words, by doing LISS you strengthen your heart in ways that will ultimately improve your performance during your HIIT workouts, because those hard efforts rely heavily on your aerobic system to get your heart rate back down during rest intervals.



Source: POPSUGAR Fitness http://bit.ly/2mD08pW

You'll Scream "Take My Money, Jillian Michaels!" After Watching This

A Teen Went to Great Lengths - 5.5 Miles, to Be Exact - For a Cute Promposal

Kids these days have crafted a wealth of unique promposals (aka prom proposals, for anyone who's not up to speed with the high school lingo), but one teen's viral method for asking a girl to the dance is making our fitness-loving hearts swoon.

Ohio resident and high school student Joran Fuller wanted to ask his cross country teammate Claire Short to prom, but he didn't settle for just flowers or a teddy bear. The 17-year-old perfectly planned out a 5.5-mile run with a route that spelled out "Prom?" After running up and down the streets of their downtown area, Joran used the GPS-enabled app Strava, which tracks your running routes, to share the final product with Claire, according to BuzzFeed.


Image Source: Twitter user claire_short_13


Image Source: Twitter user claire_short_13

When Claire shared the news of her adorable promposal on social media, it went totally viral, garnering more than 110,000 "likes" and 15,000 retweets, not to mention that tons of Twitter users responded to her tweet to share their thoughts on Joran's creativity.

ADVERTISEMENT


Source: POPSUGAR Fitness http://bit.ly/2nmy2iH

The 1 Shame-Free Community That Made Me Fall in Love With Dance Again

How Long Should You Wait to Work Out After Eating?


How you space out meals during the course of the day might not make a big difference in the calorie department, but it has huge implications on your workout performance. Not only can ineffectively fueling your body hinder your performance, but also, eating too much before exercise can interfere with your goals. When it comes to eating before exercise, it's all about timing.

No matter what time of day you choose to exercise, make sure to plan your workout two to three hours after your meal. Going overboard with too much food right before a workout will leave you feeling sluggish and can lead to stomach discomfort. The last thing you want is your workout habits to hinder your digestion process.

If it's been a few hours since your last meal, then most experts agree that you should eat a small snack one hour before your workout to properly fuel your body. A combination of carbs and a little protein, all under 200 calories, will do the trick. If you're not sure what constitutes a good choice, then check out these healthy pre-workout snacks for inspiration. And if you're going for an early workout session, then remember that exercising on an empty stomach - even when you first wake up - isn't ideal. It might feel tough to eat first thing in the morning, but fueling your body with proper nutrients is essential for your workout. Consider one of these light breakfast snacks you can enjoy an hour before your morning workout.



Source: POPSUGAR Fitness http://bit.ly/2mAvoHY

Wanna Do the Splits? 9 Poses to Make It Happen

If you've always wanted to do a split, you need flexible hips and hamstrings. Practice these nine stretches, and you'll soon be on your way.



Source: POPSUGAR Fitness http://bit.ly/2mfYzxx

This Treadmill Workout Will Be the Most Intense 30 Minutes of Your Day

It didn't take much convincing to see why Sandra Bullock, Amanda Seyfried, and Kim Kardashian all flock to Barry's Bootcamp - 15 minutes into my first class, I was in love. The hourlong mix of high-intensity treadmill intervals and circuit training left me a sweaty mess, and I was already planning my next class on the way out of my first.

While nothing beats the full 60-minute class, the running segments are a workout on their own. For days when strength training isn't in the mix, we have a 30-minute treadmill workout from Barry's Bootcamp trainer Alycia Stevenin to give you a taste of what the class is like. You'll move through sections of intervals, hill work, and sprints, which will challenge both your endurance and speed. While the workout is meant to be done as a whole, you can easily pull out any section and repeat it four to five times if you'd prefer to focus on a specific area.

Ready to do this at the gym? Take our printable workout with you!



Source: POPSUGAR Fitness http://bit.ly/2niLnsl

You'll Get a Cardio High From This 60-Minute Epic Boxing Workout

Are you ready to get cut? Then we have an epic hour-long cardio-boxing workout for you. Christa DiPaolo, creator of The Cut by Equinox, will lead you through her 60-minute signature workout that mixes high-intensity conditioning, boxing, kick-boxing, and bodyweight strength-training moves. If you are new to working out, we offer modifications for every move, so jump in the ring with us. Grab a towel, one-pound dumbbells if you're looking for an extra challenge, and a bottle of water, then press play and get ready to get cut!

On Anna: Under Armour top, Adidas tights, and Under Armour shoes
On Christa: Reebok tights



Source: POPSUGAR Fitness http://bit.ly/2mWBF1I

So This Is How Chris Hemsworth Gets Those Hard Rock Abs to Play Thor

The 25 Best Exercises to Tone Your Abs (and None of Them Are Crunches)

Let's be honest: crunches aren't the most exciting of exercises. And they're not always the most effective way to tone your abs anyway. If you're bored with your sit-up routine, here are 25 fun and effective moves to mix up your workout and tone your midsection!

- Additional reporting by Emily Bibb and Jenny Sugar



Source: POPSUGAR Fitness http://bit.ly/2mdxzyJ

Sculpt and Strengthen Your Arms With This 3-Week Challenge

Everyone has their own reasons for wanting strong, defined arms; we're here to help. After following this 21-day arm plan, not only will your arms look toned - you'll also be stronger. First thing's first: don't worry if you've never lifted a dumbbell in your life. This arm challenge was designed with everyone in mind - whether it's your first time working out or you're at the gym on a daily basis.

Getting started: The challenge consists of five basic exercises that help to target all the areas of your arms. Over the course of the challenge, you will increase the number of reps you're doing of each exercise, eventually working up to three sets of 15 reps for each exercise.

Below is an explanation of how to do each of the five exercises, followed by the plan itself. Choosing the appropriate size weight is key here - you want one that fatigues your muscles by the end of the three sets. If the challenge ever feels too easy, that's your cue to increase the weight of the dumbbells (and if you find you are fatiguing too early, decrease the weight amount). Beginners should start the plan with five-pound weights, and for you more-experienced lifters, make this challenge work for you by grabbing a heavier set.



Source: POPSUGAR Fitness http://bit.ly/2mxcDFe

This Intense Workout Will Get You the Body You Want

Not every workout has to be a no-holds-barred sweat fest, but we're not going to lie: those days when you crush it at the gym are the ones that are going to help you see results fast. So pound that pre-workout shake, and take this hour-long workout with you the next time you want an effective workout.

The intense workout is one of The Biggest Loser: Australia trainer Michelle Bridges's secrets for burning calories fast, and it's not for beginners. This particular workout from Michelle's book Total Body Transformation ($17) comes at weeks nine and 10 of her 12-week plan, so if you're new to the gym, then start off slow, modify, or try one of our beginner-friendly workouts instead. If you're up for a challenge, however, check out the workout below, learn the moves, print the workout, and get ready to burn calories and boost your metabolism.

To start, do a warmup: three minutes on the rowing machine, ending with a 500-meter (1/3-mile) sprint. Follow it up with 20 minutes on the treadmill (Michelle recommends 5 to 6 mph at 2 percent incline for 20 minutes or 10 minutes at 5 to 6 mph and 2 percent incline followed by 10 minutes at 3.5 mph at 12 percent incline.) Aim to get your heart rate up to 150 bpm by the end of your warmup. Then follow with these two circuits below, repeating each circuit three times. End with a cooldown stretch.

This workout is made for the gym, but you can modify any of these moves to suit the equipment you have at home (jog in place or use dumbbells in place of the barbell, for example).



Source: POPSUGAR Fitness http://bit.ly/2mMxCVd

Ashley Graham's Crazy Workout Is a Reminder to Enjoy Dessert

After a Day of Sitting, Do This Yoga Sequence to Ease Tight Muscles

You finally stand up after sitting all day at your desk, and your hips, lower back, and shoulders are screamingly tense and sore. Shake off the tightness and stress of the day by stepping onto a yoga mat, and do this relaxing yoga sequence to target all those oh-so-tight areas.



Source: POPSUGAR Fitness http://bit.ly/2msWgYK

An 8-Week Plan to Make You a Runner

A runner isn't born overnight: it takes weeks of building up and training the body to get used to moving this way. If running is one of your goals, here's an eight-week plan to get you running 30 minutes straight. Whether you enjoy running outside in the fresh air, or hitting the treadmill at your gym, this plan will turn you into a runner in just two months.

This plan involves three running workouts per week. On the days you're not running, it's OK to work your muscles in other ways by doing different forms of cardio, strength-training sessions, or yoga or flexibility training. As always, listen to your body and adjust the schedule as needed to allow for much-needed recovery time. Begin each workout with a five-minute warmup, followed by a five-minute cooldown.

Here's a printable version of this workout that you can take to the gym or share with your friends.



Source: POPSUGAR Fitness http://bit.ly/2m96zj1

11 Exercises to Transform Your Flat Butt

Whether you inherited it from your mother or losing weight has left you with a flat and tiny tush, you secretly may be hoping for a fuller, shapelier bottom. It's time to step up your strength-training routine. Just like hiking and running hills, these 11 moves will build, sculpt, and lift your glutes in no time! And here are some beauty tips to help your toned tush look even smoother.

- Additional reporting by Emily Bibb



Source: POPSUGAR Fitness http://bit.ly/2mJDKxj

We're a Slave For Britney Spears's Latest Ab Workout

Britney Spears Shows She's Still Got It With a Flawless Dance Move (and Bod)

The Ultimate Inner Thigh Stretch Using Just a Wall

After a grueling leg day workout, a big run, or a cycling class, your inner thighs could use some love. Grab a wall and try this intense stretch.

  • Sit down in front of a wall and spread your legs out wide in a Seated Straddle.
  • Using your hands behind you, scoot your pelvis toward the wall so your feet are touching the wall. Inch as close as you can, with the inside arches of the feet pressing against the wall. The closer you get tot he wall, the more intense the stretch.
  • Keep the legs straight, and rest your hands on your thighs.
  • Hold for five breaths. Then if you can, inch a little closer, holding for another five.


Source: POPSUGAR Fitness http://bit.ly/2nkmADy

Obsessed With Flamingoes? We Have the Workout Wardrobe of Your Dreams

Obsessed with flamingo-print everything? We've got you. These pops of pink and bird-printed pieces are perfect ways to feed your love of these rosy-hued tropical animals. Work out with a little flair and add a splash of color to your gym wardrobe. If you're really going for it, try some single-leg squats or maybe Flamingo Pose to feel all the flamingo vibes.



Source: POPSUGAR Fitness http://bit.ly/2most3i

This Marathon Runner Just Got Real About Unflattering Race Photos

This 40-Minute Workout Will Give You the Abs of Your Dreams



Source: POPSUGAR Fitness http://bit.ly/2lIwAtX

This Is What It's Really Like to Be in a Bikini Competition

With a background in fitness and nutrition and a hunger to set new goals for herself, trainer Carrie McMahon signed up for her first bikini competition more than three years ago. "I thought it would be a natural step in my journey," she told POPSUGAR.

The new goal was exciting for Carrie, but what actually manifested was less than what she had hoped for. "I hated the actual competition," she said. "And I definitely felt pretty bummed that I hated it so much."

"I had such high expectations that I would hit the stage, fall in love, and want to do it all over again," she said. "I had invested so much time and energy into it, so that was a hard pill to swallow."

ADVERTISEMENT

We chatted with Carrie about the good, the bad, and the "ugly behind the scenes" that dissuaded her from competing again. If you've ever toyed with the idea of competing, definitely take Carrie's account into consideration — there were some positive things she learned, too!

Expectations and Preparation

"I loved the thought of having a goal like this that takes a lot of work . . . working toward it and then being able to achieve it. Nothing feels better then setting a goal for yourself and then actually doing it." Her goal with bikini competing? To place in the top five.

"Nothing feels better then setting a goal for yourself and then actually doing it."

"I had an amazing experience with diet and exercise while preparing for the competition," she said. "I began macro-counting, which completely changed my outlook on food and diets." Carrie told us that she "reverse dieted" — "Starting out, I was lean and actually didn't have enough muscle to compare to most of the bikini girls, so I actually gained five pounds of muscle for the competition through reverse dieting."

Reverse dieting is exactly what it sounds like — you eat more. "You slowly increase your intake by adjusting your macro totals for the day; I typically added about five to 10 grams of carbs to my daily macro count each week and about one to two grams of fat as well. So I was only adding about 30 to 50 calories to my daily total each week. It's a slow increase, but it's the best way to gain muscle and stay lean, as long as you pair it with a weight lifting program," (which she was doing).

"I was able to eat whatever I wanted as long as it fit into my macros!" she said. "I was eating 250 grams of carbs every day, only doing cardio two times per week, and I drank water and consumed sodium all up until the day of the show." She noted this specifically because her diet seemed to be the antithesis of what the other competitors were doing. Here's what Carrie ate (totaling around 2,100 calories per day):

  • Breakfast: "Oatmeal with one scoop of protein power, one to two tablespoons of peanut butter, a drizzle of maple syrup, and some chocolate chips."
  • Pre-workout: "Sliced apples (apples were easy to adjust when I had to add in more carbs, so the amount of apple slices increased each week) and one chicken breast."
  • Post-workout: "Egg whites and sweet potato wedges (also easy to add in more sweet potato when I added in carbs each week) with ketchup."
  • Lunch: "Usually a sandwich with whole wheat bread, chicken, a spread (I like to butter my bread — it's an English thing), cheese (one to two ounces) or 1/4 avocado, and carrot sticks."
  • Dinner: "Some sort of meat, fat, and veggies combo (a favorite was roasted veggies with coconut oil and ground turkey with some blue cheese on top), although sometimes I ate protein pancakes with peanut butter and syrup because I wanted something sweet!"
  • Dessert or Snack: "Cottage cheese and sweet potato chunks (roasted in syrup and cinnamon) with nut butter and chocolate chips and some sort of cookie like Oreos or Chips Ahoy! Sometimes I did an oatmeal bowl with similar toppings."

"Ugly" Politics and a Disappointing Experience

When the time to compete came around, Carrie noticed a distinct favoritism during the event, saying she got a feeling that the contest was more about who you knew and not how hard you worked. "It seemed that girls who worked with certain prep coaches (who had ties to the competition and judges) got placed ahead of those who had lesser known coaches," she told us. "The competition was very political. They always placed those who were working with [an important and well-known] coach in the top five, even if that person clearly wasn't as well prepped as the other competitors."

She told us that it was more than discouraging: "It felt like all the hard work you put in didn't really matter." She also said that though she met "some awesome girls" during her experience, she had different expectations of what the competition would feel like. She didn't realize how "weird" it would feel to be "completely judged on looks and how [she] was able to walk and present [her]self," telling us that it felt more like a beauty pageant on TV than a fitness competition.

"Bikini competitions look glamorous and fun, but there is a lot more 'ugly' behind the scenes . . . It doesn't live up to its hype. It didn't for me."

Behind the Scenes

She remembers chaos backstage: "rooms full of girls with insane tans and over-the-top makeup," a "supercrowded and messy backstage" environment, and "people running around with straighteners and self tanner to touch up," were just a few of the elements she described.

"I was horrified . . . They weren't drinking water, they weren't eating any carbs, they were slaves to cardio . . . it was so hard to hear."

Through her backstage chats, she also got an inside look at how not all women prepare for this kind of competition in a healthy way, and it left her with a sad, heavy feeling. "Women who do these competitions are not always healthy," she said. "A lot of them told me about their diets and workout routines to prep for the show, and I was horrified; they weren't drinking water, they weren't eating any carbs, they were slaves to cardio . . . it was so hard to hear," she said. "It was sad to learn what women put themselves through just for 20 seconds on stage."

She said her preparation was so much more enjoyable and sustainable. "Most of these women bounced way back after the show, because they had deprived themselves for so long," she said. "There are a lot of bad 'competition prep coaches' out there who do things that can really damage you, so you have to be smart about who you choose to work with and what practices they believe in." This realization also fueled Carrie to help other women through her coaching, using the knowledge she had gained through the conversations she had during the competition experience.

Things You Should Know

Some things you may not know about the cosmetic aspect: "You have to use boob and butt glue to hold your suit in place!" she said. And "the spray tans we get are thick and feel disgusting! It took a week for mine to fade, and it faded in a way that I was patchy for a while."

She also noted that you should be prepared for a full day, as this kind of event can try your patience. "On competition day, you are there ALL DAY. You have a call time on stage, so you wait around for that; then you have to wait for the award ceremony, which is the last call of the day. It is a VERY long day of waiting around."

Positive Takeaways

Though it's clear that she won't be back on stage for another round of competing, Carrie did tell us she experienced some seriously positive things — chiefly, her experience with macros, which is what shaped her diet, changed her life, and reframed her nutrition coaching for clients. "The tools I learned through my macronutrient-based diet and through my weight training have stuck with me ever since, and there are healthy aspects that I still implement into my lifestyle today."

"The tools I learned through my macronutrient-based diet and through my weight training have stuck with me ever since."

She also said she "loved gaining some muscle and feeling strong, lean, and toned!" Because she prepared in such a healthy way, she said, "My body had never felt so good in my life, and I was full of energy! I was so proud of myself and proud of how my body looked." Her key learnings for success on diet and exercise? Reverse dieting with weights and HIIT. "[I learned that] reverse dieting is amazing and the best diet to get a lean and toned body, and weight training plus HIIT is the best exercise formula to get that lean and toned look."

But the best part? "I felt really empowered, as I had achieved a goal I set for myself. That's the best feeling in the world." She says if you're looking to feel that sense of accomplishment, set a goal for yourself, then lay out the steps for how you'll achieve it. "You will make it there."



Source: POPSUGAR Fitness http://bit.ly/2mJlEMx

Power Through Your Next Workout With the Queens of Pop

Looking for the perfect pumped-up, girl-powered jams to get you through a workout? Get excited, because we've put together over two hours of hits, from Destiny's Child and Spice Girls to Rihanna and Selena Gomez. If you're into upbeat pop music and thrive off of songs like "Roar" by Katy Perry, then this is going to be your new favorite workout soundtrack. Download the free Spotify app to listen. If this mix isn't your speed or your style, check out all of our workout playlists to find something that suits your taste.



Source: POPSUGAR Fitness http://bit.ly/2lExXKj

Once You Work Your Abs Standing, You'll Never Go Back to Crunches

It's time to the give up crunches to do some ab exercises that really work. Skip lying on the ground and give this 10-minute ab workout a whirl. Adding a dumbbell to the workout makes it even more effective. Grab your weight, between five and 10 pounds, then press play, and get ready to work!



Source: POPSUGAR Fitness http://bit.ly/2mXQXUe

Read These Quotes Before Your Workout, Then Kick Some Ass

Need a little motivation to get to the gym and push yourself hard to reach your goals? Read these quotes and then get psyched to sweat!



Source: POPSUGAR Fitness http://bit.ly/2lXSbK5

23 Breathtaking Shots of Ballerinas Against City Backdrops

Ballet can easily be appreciated on stage or in a studio, but it's even more breathtaking when seen in unconventional settings. Photographer Omar Z. Robles beautifully blends dance and street photography, and the results are nothing short of magical. His Instagram account is a collection of stories told through dancers' bodies against urban backdrops. Rather than sneakers on pavement, you see ballet shoes, and instead of leotards and mirrors, you see everyday clothing in movement on the streets of New York and Cuba.

Look ahead to see exactly what this stark contrast looks like - this will take your admiration to the next level.



Source: POPSUGAR Fitness http://bit.ly/2mla5Kj

CrossFit Is Redefining Women's Fitness, and This Video Proves It

Strength knows no gender, and this CrossFit video is proof. In this touching video, a male narrator explains how he grew up with a sister who not only inspired him but also demonstrated that women are just as tough - if not tougher - than men. One powerful line that stands out: "In thousands of chalk-filled gyms, women are challenging misconceptions of their own frailty." We couldn't agree more. Whether you are a CrossFit fanatic or not, this video will remind you just how tough you are. Despite what you may have heard about CrossFit, this video might even compel you to give it a shot.



Source: POPSUGAR Fitness http://bit.ly/2mAHfWN

Nike Pro Hijab: Coming Spring 2018

To our hijabi fitness fanatics — we have some ultraexciting news for you. While it may have been difficult in the past to find stylish and functional hijabi activewear (or really, any hijabi activewear!), Nike is making things a little easier for you. Coming in Spring 2018: the first ever Nike Pro Hijab, ideal for badass Muslim athletes just like you.

In a press release, Nike said this design process has been a year in the making, and the product is already being worn by figure skater Zahra Lari and Nike+ Run Club Coach Manal Rostom.

Some more specs of the product itself: it has a "pull-on design, constructed from durable single-layer Nike Pro power mesh . . . Nike's most breathable fabric." Another bonus? It's super breathable but still opaque (a hijab requirement). See ya later, sweat. It's also totally customizable based on your fit and activity. "The mesh is also stretchy, so when combined with an elastic binding it allows for a personalized fit that adapts to both the wearer's head and her sport. Ice skating, for example requires a tighter fit for twirling."

ADVERTISEMENT

"Top-flight athletes have illuminated performance problems associated with wearing a traditional hijab during competition," Nike said. It tested the hijab prototype on "everyday athletes from around the Middle East, including runners and cyclists."

Shirin Gerami, the first Iranian woman to compete in an Ironman competition, previously told NPR, "I am quite certain that with the right set of skills and knowledge, we can make clothes that won't hinder performance whatsoever." Gerami, who does not usually wear a hijab, did so to comply with Iran's regulations for female athletes, as well as to inspire more women to participate in sports. She worked tirelessly with athletic brands to create clothing specifically for her Ironman Championship race in Kona last year.

Nike said its mission is to "inspire even more women and girls in the [Middle East] region who still face barriers and limited access to sport: Fewer than one in seven girls participate in locally recommended sport activities for 60 minutes or more."

Now, with this product made specifically for hijabi women, coming from arguably the largest brand in sports apparel, we anticipate even more doors will be opened and more women will feel more inspired and empowered than ever.



Source: POPSUGAR Fitness http://bit.ly/2mfHsN3

Do These 6 Things in the Dressing Room Before Buying New Workout Clothes

It doesn't matter if you spend $20 or $120 on your workout clothes. While you want them to look good, you also expect them to stay put and not distract you when you're wearing them. Since you can't exactly go for a three-mile run or hit up a full yoga class to test them out, here are some things you can (and should!) do in the dressing room to figure out if they'll be your next favorite piece.

Run and Jump

This is a great test for sports bras and tops to ensure your girls are supported without shifting down to reveal your nips. Run in place, run with high knees, do some jumping jacks, squat jumps, side-to-side jumps, and take note of how your chest feels.

Down Dog to Plank

Bending over is a great test to see if gravity wins and exposes your boobs or not. Get into a Downward Facing Dog position (upside down V), and then shift your weight forward into a plank position with your shoulders over the wrists. Repeat this six or so times and then stand up. Is your chest escaping out the top or sides of your bra or tank? Is your shirt so loose that it's flopping up overhead, exposing your belly? Maybe you're OK with that, but if not, put it back. And while you're in Downward Dog, turn around so your tush is facing the mirror to make sure the fabric isn't see-through.

ADVERTISEMENT

Squat and Lift

This is a great test for bottoms. Squat down nice and low and stand back up eight or so times. Then do some leg lifts out to the sides. Is the waist sliding down exposing the top of your tush? Are the shorts cutting off your thigh in a weird, uncomfortable way? Your bottoms should feel like second skin, so if they annoy you now, they're no good.

Twist and Raise

Stand tall with the arms out wide and twist to the left and right, swinging your arms from side-to-side, and raising them up and down. Is your shirt riding up instead of staying at the waist? Are there any seams bugging you?

Go Rogue

Lastly, throw in some extra movements or exercises you do often, for the true test. And don't be afraid to step out of the tiny dressing room to do them — if you're nervous about wearing this un-bought item in a store, there's no way you'll want to wear it at the gym. Do a handstand against the wall, some burpees or mountain climbers, or a few fun Zumba moves. Any clothes you're considering for purchase should fit well, be comfortable, and inspire you to exercise!



Source: POPSUGAR Fitness http://bit.ly/2mBRx9J

These Leathery Activewear Looks Will Heat Up Your Workout in a Whole New Way

Looking to jazz up your workout wear? If you're obsessed with active style, you're likely head over heels in love with the leather look, a trend that we think is here to stay for a while. The best part of these pieces is that you don't sacrifice functionality for fashion, so they're just as moisture-wicking and practical as your standard leggings and sports bras, but with an edgy makeover. Play with textures and blocked styles, or go for the all-over leather look with these fun pieces we're loving right now.



Source: POPSUGAR Fitness http://bit.ly/2lHVTfo

The 14 Best Exercises For Leg Day

You don't have to lift super heavy weights in order to get strong, toned legs. These essential moves are simple and effective, and most don't require any equipment. Be sure to include a few of these in your leg-day routine.



Source: POPSUGAR Fitness http://bit.ly/2mwSL6b

19 Perfect Workout Outfits to Steal From Alessandra Ambrosio

When Alessandra Ambrosio isn't walking a runway or red carpet in designer outfits or sporting a boho street style look, she's in yoga pants. The avid yogi is often seen hitting the mat in Los Angeles, green juice in hand, and sometimes bringing her fiancé along for the fun.

So what does this all mean for us? Plenty of athletic outfit inspiration from the Brazilian Victoria's Secret model - just in case you need a little extra motivation to hit those early-morning gym sessions. From constellation-printed pants to fun cropped sweatshirts, if we had her impressive fitness wardrobe, you bet we'd be going to the gym even more. Keep scrolling to see Alessandra's best workout looks.



Source: POPSUGAR Fitness http://bit.ly/1TwEFbb

Zumba Workout For Your Living Room (So You Can Dance Like Nobody's Watching)

A great dance workout lifts your spirits while torching calories, and Zumba definitely fits that bill. Equinox instructor Nicole Steen leads this high energy dance class - she will keep you smiling as you sweat. Plus, you might just learn some new moves. So lace up your dancing shoes, press play, and get ready to bring the heat.

On Anna: Under Armour top, Asics tights, and Under Armour shoes
On Kaycee: Lululemon top , Under Armour tights , and Under Armour shoes



Source: POPSUGAR Fitness http://bit.ly/2mGKCME

This Inspiring Fitness Video Will Give You No Excuse Not to Work Out Today

Watch This UCLA Gymnast Absolutely Slay Her Beyoncé-Inspired Floor Routine

Hallie Mossett recently channeled her inner Beyoncé when she executed a flawless 1-minute floor routine to a medley of "Formation", "Partition", and "Single Ladies" during a dual meet against the Arizona Wildcats. Her rousing performance, which received a perfect 10 from one of the judges, had the crowd on their feet and her teammates cheering her on the entire time.

In the end, Hallie's career-high score of 9.975 helped UCLA's gymnastics team take home the trophy. Hallie's impressive performance is even more inspiring considering the fact that she suffered a fractured hip after a tragic car accident in 2011, and underwent multiple surgeries to recover. Watch her stunning routine above.



Source: POPSUGAR Fitness http://bit.ly/2lJ7c2g

14 Inspirational Products That Will Definitely Make You Smile

Need a life (slash mental) boost? We've got your back. Encouraging fitness swag, feel-good candles, positive wall art, even an uplifting mug and water bottle. With these powerful message tokens around, there's no way you could suffer from bad-day syndrome.



Source: POPSUGAR Fitness http://bit.ly/2lK9QWn

Beauty and the Beast Workout Clothes Might Get You More Swole Than Gaston

Gym beauties will swoon over these beast-mode-ready activewear finds - inspired by the soon-to-be-released live action version of one of our favorite Disney movies, of course. And while you don't need to eat five dozen eggs like Gaston to meet your fitness goals, we think that cute gymwear can help inspire you get to your workouts a little more often.



Source: POPSUGAR Fitness http://bit.ly/2m48s1Q

The Zumba Dance For Daddy Yankee's "Hula Hoop" Will Have Your Working Out Instantly

Daddy Yankee's music always makes everyone want to get up and move so the reggaetonero listened. Yankee gave his fans what they wanted and partnered up with Zumba Fitness to create the choreography for his new single "Hula Hoop." The song is a remix of Yankee's hit song "Shaky Shaky," which featured the hula hoop hook. "My new single #HulaHoop has dropped - the whole world is going to be following the official Zumba Fitness choreography - get ready to dance and shake!," he captioned the video.

The song is very upbeat so it makes perfect sense that the workout will have you constantly moving. The choreography includes a lot of hip and lower body movements. You will definitely be able to get your waist and legs snatched up just in time for the hotter months. Grab some workout gear and get ready to make this your new workout video!



Source: POPSUGAR Fitness http://bit.ly/2lEJkg9

Work Your Obliques, Booty, and Legs - All in 1 Move

Get ready to work your core, legs, and booty - all while stretching your shoulders and back, and getting your heart rate up with some cardio. This move does it all!

Here's how to do a gate swing with a shoulder-stretching twist:

  • Begin standing with your feet together. Hop your feet wide apart, and come into a deep squat, bringing your hands to your thighs. Your toes will be pointed outward.
  • With your hands on your thighs, rotate your abdomen to the left, dipping your right shoulder toward the center. Then rotate to the right, bringing your left shoulder down and center. Return to a neutral position with your spine and shoulders.
  • Push off your knees for leverage as you jump your legs together to complete one rep.
  • Repeat as many times as possible for at least 60 seconds.


Source: POPSUGAR Fitness http://bit.ly/2lnuC22

Get Insanely Strong With This Intense 10-Minute Bodyweight Workout

5-10-15. That's all you need to remember for this quick, but intense, workout. You'll strengthen the arms, upper back, core, butt, and legs in just 10 minutes. And you don't need an expensive gym membership or equipment to do this workout - just you and your own determination to push yourself hard.

Directions: Set a timer for five minutes. Keep repeating the below three-move circuit until the five minutes are up. Take a two-minute break and repeat for another five minutes. Or make this workout even harder by going for 10 straight minutes.

5 triceps push-ups
10 diamond sit-ups
15 air squats

Within the five minutes, aim to complete between three and five rounds of the circuit. Below is an explanation of each exercise, including modifications for each move.



Source: POPSUGAR Fitness http://bit.ly/2jYUz28

Is It Our Birthday? Because This Video From The Fitness Marshall Is a Gift

"Throw it in your face, rub it on your body." Cake, that is. Metaphorical cake. These are the kind of dance moves you'll be doing in this birthday-party-themed dance from The Fitness Marshall, set to "Cake" by Flo Rida and 99 Percent. This hilariously fun cardio party will get your heart rate up and sweat beading in just three minutes.



Source: POPSUGAR Fitness http://bit.ly/2m0TXxh

After Running For 15 Years, I Made This Change and Finally Lost My Belly

I started running after college to lose that freshman 40 I was holding onto. I learned a lot along the way, like what socks prevent blisters and how to shop for a sports bra so you don't have to wear two. But what I struggled with was losing weight, specifically belly fat. And after 15 years of running and experiencing two pregnancies, that still-pudgy pooch — although a sweet reminder that I was my kids' first home — was always the thing I pinched and poked when standing in front of a mirror.

So I signed up for a half marathon. I was convinced that all those training runs would surely slim my middle, but when I stepped on the scale, I was completely wrong. I was gaining weight because the hunger that came with those long workouts made me want to eat all the time. After the race, although I made some changes to my eating schedule to lose the weight I'd gained during training, my squishy belly wasn't budging, and it pissed me off. It wasn't like I was going to run more often or for longer distances. It was quite by accident that I figured out how running could help me ditch my mummy tummy.

One morning, I skipped the hour-long flat road run and turned into the woods near my house. I let my dog, Reuben, off leash, and we just started running. My pace was much slower because the terrain was so unpredictable. Rain had eroded away the path, creating holes, plus the slippery wooden bridges, the rocks and logs to leap over, and the hills — man, were there hills! I was huffing and puffing way more than on my previous runs, and my quads, calves, and butt were burning. I had to swing my arms more to get up those steep inclines, and trying to catch up to my dog added a little fire to my step. At the end of my 20-minute run, I felt like I did after running one hour.

ADVERTISEMENT

After just two weeks of running those trails and those crazy hills, I felt an incredible sense of strength in my legs I hadn't experienced before in the 12 weeks I was training for the half. In the obstacle course that is the woods, my muscles were constantly guessing, since running in the woods is completely different than running on a sidewalk or a treadmill. It's like a dance because there's no monotony of movement. Every step is a little different, a little shift to one side or the other, a little shorter or longer than the one before.

Interval training had always seemed so forced when running through my neighborhood: I felt a little weird sprinting past my neighbor's house, so I skipped them and just stuck to my 9:00/9:30 minute-per-mile pace. But the hills forced me to switch up my pace, and I knew this type of training would be the key to ditching my tummy. Running this way was also really challenging to my mind. I felt a complete sense of calm afterward that I wasn't able to get to unless I did a long training run. Instant runner's high in just 20 minutes? I was floored.

And the added perk? My belly looked slimmer. I could see definition in my obliques — I had obliques! By no means am I saying I have a six-pack after a month of running in the woods, but I see now that I was pushing myself in the wrong way. I was working harder, not smarter. If you're struggling with a weight-loss plateau from running, the answer for you, too, might be found in the woods.



Source: POPSUGAR Fitness http://bit.ly/1YvEYtZ

4 Tips For 6-Pack Success From the Barefoot Blonde Blogger

Meet Amber Fillerup Clark. If you aren't one of the 1.3 million people who follow her on Instagram, you may not be as familiar with her famous abs and braids. But this mom of two hasn't always had the easiest time with exercise — in fact, her latest pregnancy was really hard on her midsection.

"After I had my second baby, I was so weak that I couldn't even do a single sit-up!" she told POPSUGAR. "My ab muscles had separated a lot with that second pregnancy and I knew I would have to work really hard on getting my core back." It's safe to say she definitely got that core back — and then some. What's her secret? There are actually four big factors that helped her get strong, and you can totally implement them yourself.

BBG Workouts

Amber told us that after she had her second child, she "waited a few months to start working out and then slowly eased into working out, starting with working out at home!" From there, she decided to take her health and fitness to the next level with a personal trainer, but she didn't want to lose momentum when she and her family moved to Hawaii — that's when she really fell in love with the BBG program. "When we got to Hawaii I started doing the Kayla's [Itsines] BBG program so I could maintain what my trainer helped me get to. The BBG workouts are great because I can do them at home if I can't get to the gym that day, and you can make them as hard as you want them to be."

ADVERTISEMENT

A Solid Support System

She shared that this is actually her second time trying the program, as the first time she said she "kind of slowly phased out and didn't stick with it." The difference this time around? Her family. "This time it has helped me a lot to have my sisters as a support system. We all started it the same day and us four text our group chat once we did the work out that day. It holds me accountable knowing I will have to text them and let me know if I did it or not!"

Abs, Times 5

"One other tip is that I do an ab work out at least five times a week, even if it isn't a part of the BBG workout that day," so no matter what her schedule is, every day is ab day. And we can tell just by looking at her! "I have worked so hard to get my core at a good place, and I like to maintain it by doing at least 100 reps of any given ab workout each day. Sometimes its just when my husband and I are watching Netflix!" Pro tip: Netflix and reps > Netflix and chill.

Healthy Staples

You all know that "abs are made in the kitchen," and Amber is no exception to this. What's always in Amber's fridge? Staples for her favorite fresh and healthy meals, like wraps and smoothies bowls. "Fruit for acai bowls, turkey and sprouts for wraps, and ready-to-go salads."



Source: POPSUGAR Fitness http://bit.ly/2mfZLDH