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Workout Challenges

Mighty March: A 31-Day Burpee Challenge

Mighty March: A 31-Day Burpee Challenge

"Fun" might not be the first word you'd attribute to burpees. Love 'em or hate 'em, just do them. You'll work your legs, arms, and core in the process. For the month of March, we challenge you to try our 31-Day Burpee challenge. You'll improve your stamina and get a full-body workout in the process.

25 Days of Workout Dares: Your Fitness Advent Calendar

25 Days of Workout Dares: Your Fitness Advent Calendar

As delicious as chocolate may be, the days leading up to December 25th don't need to involve copious amounts of sugar. Dare to be active this holiday season. We put together a fitness advent calendar with 25 workout 'dares'. See if you can commit to our daily challenges - each day of the month will correspond to the number of reps you need to perform, or the duration of a particular exercise. While you're following our fitness advent calendar, be sure to use the #DaringDecember tag in all of your posts. This will help you to connect with other people around the world who are just as awesome as we think you are.

HIIT it outdoors with this no equipment full body workout

HIIT it outdoors with this no equipment full body workout

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HIIT us with your best shot and give your workout your all. Head outdoors to try this no equipment full body workout from PumpUp member @rachaelgervais. You'll be sweaty and ready to tackle whatever comes your way with just three moves. Each set is twelve repetitions. Rest for 30-60 seconds upon completing these three moves, then repeat the circuit 2-3 times. Here's a great no equipment full body workout from the PumpUp Blog!

Burpee mountain climbers

Full body workout gif // The PumpUp Blog

Do a vertical jump from a standing position, arms raised in the air. Plant your hands firmly on the ground and jump both feet back behind you. Lower your entire body down into a pushup, making sure that your neck is in line with your spine. When you come up from the push-up, cross one knee towards one side of your body and swiftly return it back to plank, alternating the same movement with your other knee. Do four repetitions of mountain climbers before you push back up into a burpee.

High plank leg raises

Full body workout gif // The PumpUp Blog

 

Bring your body down into a high plank. Your wrists should be in line with your shoulders, heels off the ground. Raise one leg up straight into the air, then tap it back down. Repeat the movement on the other side. Do 12 leg raises on each side before you move on to the next exercise.

Single leg tricep pushups

Full body workout gif // The PumpUp Blog

Lower yourself on the ground into a plank position, keeping your elbows pressed to the sides of your body. Raise one leg and bring your body down. Do six push-ups in total before you repeat the movement with your other leg raised.

Loved this no equipment full body workout? Find more workouts here. Earn points for doing 15 minutes of high intensity interval training for our June fitness challenge. Learn more about it here. 

 

5 ab exercise videos for busy bees (15 mins or less)

5 ab exercise videos for busy bees (15 mins or less)

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Working on your core doesn't have to be a bore (or a chore for that matter). Take 15 minutes out of your day to improve your core strength. If you're at home, you can easily do so with simple, straight-forward ab exercise videos. Resources like Fitness Blender, Tone It Up, POPSUGAR Fitness, and XHit Daily make it easy for you to squeeze in a quick workout, regardless of how busy you are. No gym required. If you're doing the PumpUp #ChallengeMe June fitness series, you'll earn points for every 15 minutes of ab exercises that you do today. 15 minute ab workout videos

Fitness Blender's Abs Boot camp

https://www.youtube.com/watch?v=yLN-NAazKeg

Difficulty level: Beginner - Moderate

You won't need any equipment to do these ten exercises. You'll repeat each move twice, for 30 seconds each rep. You're encouraged to perform the moves at your own pace in order to maintain proper form throughout the entire video. Though Fitness Blender expects you to break an intense sweat during their ab exercise videos, this one isn't too challenging. According to their website, you can burn as much as 103 calories by doing this video.

Tone It Up's Bikini Abs Routine

https://www.youtube.com/watch?v=h9wbX1vKKck

Difficulty level: Moderate to Advanced

Tone It Up's bikini abs routine really is a difficult workout on its own. There are standing warm ups to get your heart pumping before you proceed with challenging moves that play a game of tug-o-war with your stabilizer muscles. Watch out for the single leg reverse crunch when you're doing this routine. Go slowly, emphasizing proper form rather than maximizing your repetitions to get the most out of this workout.

Popsugar Fitness's Fast and Furious Calorie Burn

https://www.youtube.com/watch?v=LAQK22crBWc

Difficulty level: Moderate to Advanced

Autumn Calabrese sure knows how to make mean workouts. This 'full-body' routine actually incorporates several dynamic standing moves that are great for burning fat around your abs. It'll keep your heart rate up and help you to build strength as well. You'll need a pair of dumbbells for this routine.

XHit Daily's Washboard Abs

https://www.youtube.com/watch?v=F4dJqWS95fo

Difficulty level: Moderate

You'll have a ball with this ab workout.  As fun as bouncing on a stability ball may be, you can get a pretty effective ab workout with a few simple moves. The ball makes conventional ab exercises a lot more challenging by destabilizing your body. Just roll with it (but actually, try to minimize rolling while you're performing the moves).

Jessica Smith's Crunch-Free Workout

https://www.youtube.com/watch?v=5AZFlHItbCU

Difficulty Level: Beginner - Moderate

Who doesn't love ab exercise videos that don't include crunches? This workout uses more static exercises (like the plank) in order to build your core strength. All of these exercises are done on the floor and you won't need any equipment to get started.

Loved these ab exercise videos? Let us know your favorite ways to build core strength in the comments below! Cover photo courtesy of PumpUp member m_dancer18. If you're doing our #ChallengeMe June fitness series, you'll earn points for every 15 minutes of ab exercises that you do today.

Creative lunge variations you never thought about, but should try - #ChallengeMe Day 5

Creative lunge variations you never thought about, but should try - #ChallengeMe Day 5

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You'll often hear that one does not simply walk after leg day in a foreboding and ominous tone. Leg day inspires abundant amounts of sarcastic e-cards, fitness memes, and it makes you cry if you're commuting to work by foot the next day. A tried-and-true staple of great a leg workout is the lunge. It is, in its most basic form, a stationary bodyweight exercise that strengthens several muscle groups at once and elevates your heart rate at the same time.

How lunges help you

Deep lunges primarily work your glutes and your hamstrings, whereas shallower lunges will really target the quadriceps in your thighs. Because lunges exert more pressure on one leg, other muscle groups come into play as your calves, your core, and your back work overtime to stabilize your body. If you're training for a big race, lunges will help you to run harder, better, faster, stronger by challenging your balance, strength, and range of motion.

How to perform a legit lunge

Maintain proper form to get the full benefits from lunges and to minimize exercise-related injuries. Step forward with one leg and create a 90 degree angle with both knees. The front knee should be in line with your front ankle and it shouldn't extend past your feet (think the corner of a square rather than the corner of a rhombus). Push your front leg off the ground and step your feet back together in a standing position, leading the movement with your other leg.

Creative lunge variations that you can try today

Once you've mastered the basic front lunge, back lunge, and side lunge, you're ready to move on to weighted lunges and plyometric lunges. These 5 creative lunge variations will make you enjoy leg day a lot more than you used to. Have fun walking up a flight of stairs the next day!

Plyometric jumping lunges with a squat

Begin in a standing position. Extend your front foot and bend your knees to form a straight line with your ankles, lowering your body down into a front lunge. Jump vertically, switching your front foot and your back foot so that you come into a lunge on the other side. Land softly as you do so. Next, jump your feet to your sides and lower down into a squat. Perform the complete movement with a jumping lunge for each leg, then squat in between.

A video posted by Debbie (@debbie.hit) on

Back lunges with a raised arm extension, dumbbell sumo squats.

Step one foot back and lower your body down into a back lunge, raising your opposite arm overhead as you do so. Carry a light weight in your raised hand for an extra challenge. When you're coming out of the lunge, step your foot to the side of your body and create a wide-legged stance. Lower down into a squat immediately, bringing the weight between your legs.

https://instagram.com/p/3ilICFq8bk

Lunges with water-filled bars. A stability exercise.

If you have a water-filled bar handy, this will help you to improve the balance and strength of your front lunge. The dynamic motion of the water adds a greater challenge than a solid metal weight would.

https://instagram.com/p/3esoPWhI8h

Lunges with knee-ups

Step one foot back and lower your body down into a back lunge. Push your back knee up and off the ground, pressing it to your body before you step it back into a lunge position again. Do this with weights to intensify your workout. Perform this exercise on a smith machine like PumpUp member @tinytinne demonstrates below if you'd like to add more weight.

https://instagram.com/p/sb8BPPPLCr/

Weighted overhead lunges

Get creative with these and make sure you don't arch your back. If you're tired of regular weighted lunges, bring the weights overhead to give a bonus burn to your core, shoulders, and traps. No weights? Make sure you have a firm grip of whatever (reasonably dense and heavy) object you have on hand: textbooks, camping bags, or dictionaries!

https://instagram.com/p/0FhAvGQolR/

Loved these creative lunge variations? A great general rule of thumb is to do 3 sets of 12 lunges per leg. Earn 30 points for every set of 12 lunges if you're participating in our June #ChallengeMe series! Let us know which creative lunge variations you liked best in the comments below!