Viewing entries tagged
Workouts

5 Exercises To Build Muscles Without A Gym Membership

5 Exercises To Build Muscles Without A Gym Membership

Most people think that the hardest part about building muscle is finding the time to go to the gym on a regular basis. This couldn’t be further from the truth. Follow these helpful tips the next time you think about ditching your workout.

7 Ways to Protect Yourself from Injuries While Staying Active

7 Ways to Protect Yourself from Injuries While Staying Active

Whether you’re running, swimming, spinning, dancing or playing a team sport, you’re getting out there and staying active — that’s great. What’s not so great is the possibility that your good intentions and steady training could be derailed by an injury. And, while some injuries are simply caused by bad luck or bad timing, others can be prevented if you know how. Here are seven ways to keep yourself healthy in more ways than one. 

10 Ways To Stay Active and Safe This Spring

10 Ways To Stay Active and Safe This Spring

After a long winter, we greet the first days of warm weather with a flurry of activity. Neighborhood streets are filled with children on bikes, dog walkers, and couples out for an evening stroll.We all look forward to shaking off the winter blues - and shedding off the winter pounds – with the promise of warmer days ahead.

But this time of year can also be tough on our bodies.Here are ten ways to stay active and safe this spring.

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.

6 Glute Activation Exercises For A Perky Booty

6 Glute Activation Exercises For A Perky Booty

Squatting and not seeing the results? There's a reason behind it. One of the questions I get asked frequently from ladies is, ‘Why isn’t my butt growing?I squat several times a day, but I do not see any changes’. The majority of these issues boil down to glute activation: not properly activating your glutes before you go into an intense leg day workout. 

Why You Shouldn't Feel Guilty After Skipping A Workout

Why You Shouldn't Feel Guilty After Skipping A Workout

Do you sometimes feel guilty after skipping a workout?When I started my fitness journey 4 years ago, I used to feel guilty all the time whenever I missed a workout. I used to think that it wasn’t okay. The problem was my mindset.  Like a muscle, I needed to train it. This was harder than anything I've ever done in my life. 

I don’t let myself feel guilty anymore. If I decide to forego a workout, I don’t think of it as a bad thing. The phrases skipping or giving up have such a negative connotations to them. It’s not like you're completely giving up on eating healthy forever, anyway. When circumstances lead to skipping a workout, I accept it. This was my decision. My body wasn’t feeling it at the time. Listen to your body.

7 Simple Ways to Fit In Exercise at Work and at School

7 Simple Ways to Fit In Exercise at Work and at School

It’s not always easy to squeeze in a gym session, but don’t let your fitness goals fall by the wayside. There are many easy ways to exercise at work or even at school! Get up and start moving, no gym required.

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.

In a Workout Rut? Try These 6 Push-Up Variations

In a Workout Rut? Try These 6 Push-Up Variations

When your group fitness instructor commands you to drop down and give them twenty push-ups, you might cringe a little bit (or, a lot). If ordinary push-ups aren't challenging enough, it's time to switch things up. PumpUp member @elisesbodyshop demonstrated 6 different push-up variations that you can try at home. The beauty of these moves is that they don't require any equipment at all. Try these push-up variations regardless of your circumstances: whether you're rolling out of bed or rolling around sand at a beach.

Get a Flatter Stomach: 3 Quick Home Workouts (Beginner to Elite)

Get a Flatter Stomach: 3 Quick Home Workouts (Beginner to Elite)

Training for a flatter stomach or a stronger core is a great goal, but you can only hang out in a plank for so long before boredom really sets in. Do some crunches instead? Okay, but some traditional core exercises like crunches simply aren’t the best use of your time. You want fast results, right?

Try this Deck of Cards Workout

Try this Deck of Cards Workout

Playing cards aren't only for poker. Looking for a creative way to get your heart racing? This Deck of Cards Workout will leave you feeling like a million bucks. Grab a stack of playing cards to get started. If you can make it through an entire deck, you're a rockstar. The rules are fairly simple: assign an exercise to each 'suit'. We chose body-weight moves so that you can do this Deck of Cards workout anywhere you go

Try This No-Gym Partner Workout For Your Abs

Try This No-Gym Partner Workout For Your Abs

Achieving a strong core is tough stuff - there's no doubt about it. When you have a gym buddy, it's a lot more tolerable. This partner workout for your abs can be done without any equipment. No gym - just you and your best friend. Getting fit together has never been more fun or easy.

Everybody Should Try This Couple Workout

Everybody Should Try This Couple Workout

Grab a partner and break out a sweat, together. This couple workout is one that you can do anywhere. There's no gym equipment required. PumpUp member @rachaelgervais and her partner even filmed this couple workout while they were on vacation. Try it out and let us know how it goes. It's important to brace your core throughout all three movements.

Get Absolutely Sweaty With This Name Workout

Get Absolutely Sweaty With This Name Workout

Sorry in advance if you have a long name. You won't need any equipment for this workout. It's perfect if you're stuck indoors on a rainy or cold day. Spell out your full name, and do all the exercises that correspond with each letter. Take tiny breaks if you need to. Make sure you do everything with proper form and repeat the name workout if necessary. 

Quick Upper Body Workout (Just 3 Moves!)

Quick Upper Body Workout (Just 3 Moves!)

Improve your stability and upper body strength with three quick moves! If you thought that burpees were tough, wait till you try bosu burpees. Your core muscles will fight to keep you steady throughout this quick upper body workout. 

Partner Workout : Sculpt Killer Abs in 3 Moves

Partner Workout : Sculpt Killer Abs in 3 Moves

If your ab routine is feeling a little lacklustre, give this partner workout a try. Hang out with your bestie and sculpt killer abs at the same time. You'll especially be working your obliques and lower abs. You will have the strength and core stability that you need to slay at all of your other favorite sports.

How Triona is changing the world, one workout at a time

How Triona is changing the world, one workout at a time

"It's so important to take care of our bodies and to know what we are putting into our bodies," affirmed Triona R. (@TrionasFitN5), a PumpUp member who joined the community with an action plan to pursue her own health goals, and to assist others during the process. "I wanted to educate others about a healthy lifestyle. As a life-long athlete, I thought I was always healthy until I became more aware about what I was putting into my body.

The Lower Body Water Pack Workout You Needed, Yesterday

The Lower Body Water Pack Workout You Needed, Yesterday

Thinking about forgoing the inevitable leg day? Think again. With a few household items, your home can become your gym, too. This innovative water pack workout by PumpUp member @ibsfl will have your legs burning all over. These compound movements will build herculean strength and power in your lower body. No need for a kettlebell or any fancy equipment. A water pack workout is perfect if you're getting fit on a budget.