Take five minutes out of your day to challenge your core. Strengthening the center of your body does wonders for your posture and your athletic performance — hello increased endurance! You might be unfamiliar with two of the moves, so watch our video tutorials to help you master the up-down plank (aka push-up walks) and advanced bridge.
There's no better time to start making healthy choices than right now.
As you're planning meals for the rest of this week, take to heart this simple yet profound tip from author and activist Michael Pollan.
What do push-ups, cycling, and sitting hunched over a computer all have in common? Tight and tense shoulders. Aside from scheduling an appointment with a massage therapist, you can hop on a mat and show this area some love with this chest- and shoulder-opening yoga sequence. Move through all 11 postures on the right side, and then repeat on the left.
Don't let those tired excuses get between you and a good workout.
In case you were thinking of skipping today's sweat session, here are some words to fuel your workout.
Push-ups are one of the most effective exercises to target your upper body, and mixing in some variations to the basic move will help tone your abs, legs, and butt. Here's a circuit workout combining six different dynamic variations of the basic push-up. If you're unsure how to do each one, check out the description below.
Basic Push-Ups: Come into plank position with your hands underneath your shoulders and your feet hips-width-distance apart. Keep your core engaged as you bend your elbows out to the sides, lowering your torso toward the ground, then straighten the arms. Do regular push-ups for 30 seconds.
Wide-Arm Push-Ups: Separate your hands so they are slightly wider than shoulder-width-distance apart, and do 30 seconds of push-ups in this position.
T Push-Ups: From plank position, do one regular push-up, but as you reach the top of the push-up position, lift your right arm up toward the ceiling, stacking your shoulders and creating a T-shape with your body. Release your right arm back to plank position, do another push-up, and as you reach the top of the push-up position, lift your left arm up toward the ceiling. Alternate like this for 30 seconds.
One Elbow In, One Elbow Out: From plank position, as you lower, bend one elbow behind you, brushing it against the side of your torso, and bend one elbow out to the side like you're doing a regular push-up. Repeat push-ups like this for 30 seconds on each side.
One-Legged Push-Ups: From plank position, lift your right foot a few inches off the ground. Keep that thigh engaged, and do 30 seconds of push-ups in this position and then 30 more seconds with the left foot lifted.
Backbend Push-Ups: Roll over onto your back, coming into Wheel Pose. As you exhale, bend your elbows and lower the top of your head toward the floor, stopping before it touches. Then inhale to straighten your arms, coming back into Wheel. Repeat for 30 seconds.
Complete this four-minute circuit four times. If your upper body isn't strong enough to do push-ups with straight legs, then do this circuit with your knees resting on the ground — you're still working your upper body.
Plank is one of the most effective exercises to target your core and upper body. Here's an 18-minute circuit workout combining six different dynamic variations of the basic plank. If you're unsure how to do each one, check out the description below.
Plank Mountain Climbers: From straight arm plank position, draw your right knee into your chest, then quickly switch legs so your left knee is squeezing into the chest, and your left foot is in plank position. Continue running in place like this for one minute.
Elbow Plank With Donkey Kick: Begin in elbow plank position. Bend your right knee and pulse your heel up toward the ceiling for 30 seconds, and then switch legs.
Plank Jumping Jacks: In the classic straight arm plank position, jump your feet apart and back together. Complete for one minute.
Up-Down Plank: Start in straight arm plank. Lower your right elbow to the ground and then the left, coming ever so briefly into an elbow plank. Then straighten your right arm and then the left, returning to straight arm plank position. Repeat for one minute.
Side Plank Leg Lift: Rest on your right forearm and the outside edge of your right foot. Lift and lower your left leg for 30 seconds and then do another half minute of leg lifts on the left side.
Two-Point Plank: Begin in straight arm plank and extend the right arm and left leg. Draw your knee and elbow together under your body and then extend. Do for 30 seconds on each side.
If running a marathon is on your bucket list, we have an 18-week plan designed specifically to help a first-timer train to run 26.2. This program, created for those who have been running for at least one year, will help you build endurance and mileage. Before beginning this program, you should be running between three and four times a week for two to three miles on each run.
The weekly mileage starts at 11 miles per week, peaking at 40 weekly miles during week 14. Long runs, the base of marathon training, start at four miles and grow to 20 miles.
Print this workout and start the week off right, rocking those short and skirts in confidence! With a focus on your legs, this workout mixes cardio bursts like star jumps with target moves like Pilates side-lying leg lifts to crank up the burn. Without weights or fancy equipment, you can do this series anywhere or incorporate it into a total-body workout with our other printable posters!
Click here for the printable version so you can hang it on your fridge to remind you to get your sweat on!
