Viewing entries tagged
exercise

8 Benefits That Will Come from Exercising this Summer

8 Benefits That Will Come from Exercising this Summer

With summer in full swing, it’s pretty hard to avoid getting hot and sweaty. It’s old news that exercise is good for you, but there are still surprising benefits that you may not know about.

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. 

5 Reasons To Get A Jump Start On Your Fitness Goals

5 Reasons To Get A Jump Start On Your Fitness Goals

The hardest part about doing anything is getting started. I have found this to be so true, especially when it comes to my fitness goals at the beginning of the year. Once I get started on my daily workout routine, I seem to be fine. But, the hard part is making that first step, and then staying motivated and committed to my fitness goals.

When you consider all the great benefits from working out and getting fit, you will be inspired to do workouts more and more often.

Unusual Exercise Equipment You Haven't Tried (But Should)

Unusual Exercise Equipment You Haven't Tried (But Should)

How's that New Year's resolution of shedding the pounds coming along? This time of year, everyone clamors to get their workout regime fired up, so it’s terrific for gyms and trainers. However, come March and April, those same eager beavers start making up excuses of why they can't work out anymore. The number one cause seems to be lack of motivation.

That lack of motivation can often be tied to a phenomenon known as gym fatigue— and it isn't about physically getting tired after a workout. That should always happen. Gym fatigue can crop up when a person becomes bored with the same routines and exercise equipment. They could try enhancing their workout playlist but without that motivation, it's hard to work up a sweat. The solution? It might be time to shake things up by exercising outside of the box. Perhaps it's time to try some unusual exercise equipment. Here are some stand-out pieces of equipment you could add to your workout routine.

Finding Your Fit: Making Fitness Work For You

Finding Your Fit: Making Fitness Work For You

When you start considering a new fitness routine, it is easy to get overwhelmed with options: from at home routines and apps to finding the right gym for you. Finding your fit can make or break your relationship with exercise.

4 Rules To Prevent You From Over-Training

4 Rules To Prevent You From Over-Training

At this time of year, fitness motivation is running high. New Years resolutions have been set and people everywhere are flocking to their local fitness centers to make good on their promise to exercise regularly. This is good news, right? Not always.

In fact, up to 5% of the population exercises beyond what’s considered healthy – They are known as “excessive exercisers” and the number of people who fall into this category balloons each January.

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.

You Are Not A Bodybuilder (So Don't Train Like One)

You Are Not A Bodybuilder (So Don't Train Like One)

Bodybuilding magazines may inspire you to hit the gym and push as much weight as possible. But, trying to imitate your favorite bodybuilder is possibly one of the biggest mistakes you can make. It will not work for you unless you are a pro bodybuilder yourself or simply have the genes that will allow you to pump up easier than those who are not genetically predestined for that.

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.

7 Simple Fitness Habits to Do Everyday

7 Simple Fitness Habits to Do Everyday

The easiest thing in the world is to let yourself get out of shape, eat all the wrong foods, and not get the exercise you need. But, unfortunately, that is a guaranteed way to feel terrible every day. There is another path you can take: the path to fitness.  It’s one that will make you feel fantastic. But this path requires a few sacrifices and hard work to make it happen. All you need is a little motivation to get started.

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.

Build Your Body Like Greek God : How to Get the God-Bod

Build Your Body Like Greek God : How to Get the God-Bod

If you want the body of a god, your search might lead you to a few different answers and solutions. You might get results for faith-based weight loss sites and, if you’re lucky, a blurry video featuring the “super ‘hot’ Jeff Godbod”. Of course, if you’ve ever found yourself admiring the lean and rounded muscles of Greek statues, or the rounded and slim thighs of ballerinas,  the god-bod is definitely for you.

The Ultimate Wellness Guide : 10 tips to get your mind on the right track

The Ultimate Wellness Guide : 10 tips to get your mind on the right track

We all know that being healthy can improve the quality of our lives. Sometimes, we need a little bit of a push to get into the right mindset. This Ultimate Wellness Guide will help you to change your approach to health and fitness. You'll be able to maintain positive changes, regardless of what your circumstances are.

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.

Why well-made workout clothes make us feel confident

Why well-made workout clothes make us feel confident

Is it enough to exercise in your collection of boxy, oversized T-shirts? Of course it is. If that’s what you have on hand, that’s how you make do. I even ran a 5-kilometre race in an extra-large "Lord of the Rinks" shirt because it happened to be at the top of my laundry pile that day.  But, if you're constantly toughing it out in cotton T-shirts, it might make sense to give your workout wardrobe a bit of an update. When you invest in well-made exercise apparel, you cash in on key functional and psychological advantages that impact the quality of your routine, your emotional wellbeing, and your long-term fitness goals. You won't have to empty your wallet to do this, either. Here are a few reasons why well-made workout clothes make us feel confident.

No Gym, No Problem: Try This Water Bottle Workout For Your Lower Body

No Gym, No Problem: Try This Water Bottle Workout For Your Lower Body

Who says you need a gym or dumbbells to get fit? Create your own functional fitness station at home with this water bottle workout. PumpUp member @rachaelgervais filled up a gallon-sized jug with water to create some extra resistance. She used chairs as stand-ins for plyometric boxes. Get creative with what you already have!

Absolute Beginner Yoga Workout

Absolute Beginner Yoga Workout

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To begin a yoga practice you need to stop competing with yourself and others. Yoga is a lot more than Downward Dog poses. The pose is actually quite challenging, and holding it for several breaths at ease is difficult, even for the most flexible. Before you can advance much further with yoga, you need to build the foundation of your practice by engaging your breathing with your movement and the moment. These are the key points of this Absolute Super Beginner yoga practice video where we will begin building the base. These moves are also good reminders for others who are more advanced with their practice. It's important to slow down and not go through the flow as if you're on auto-pilot.

This practice will give you the first insight of acknowledging different body parts during the practice. You'll engage in the moment. Breathing deeply actually requires a little bit of work in the abdominals. On the other hand, balancing poses are actually more work for the mind than for your body.

Since yoga is a lot more than making your heels touch the mat in Downward Dog, I left that pose out of this 30-minute routine on purpose.

Explore who you are and feel better by breathing deeper.

This is a post by PumpUp member Marinka Essel. Follow her on PumpUp @rinkae and on Instagram (rinkae_)

Try this awesome full body fat-burning HIIT workout

Try this awesome full body fat-burning HIIT workout

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Get fit fast with this full body fat-burning HIIT workout. This circuit focuses on bodyweight moves to get the job done. As long as you have an exercise ball, you can do it at home, in the gym, or on the go. Try doing a headstand for an extra core challenge during the exercise ball leg raises. Workout by PumpUp member @jatie.

Full body fat-burning HIIT workout

Exercise Ball Leg Raises (modified: laying)

Exercise ball leg raises (GIF) - Full Body HIIT Workout Circuit // The PumpUp Blog

Balance your upper body on your forearms and keep an exercise ball at your feet. Squeeze the exercise ball up until your body is extended into a full headstand. Lower your legs down with control and repeat.

Modification: Lay flat on your back with your spine in a neutral position. Raise your legs toward the ceiling while squeezing the exercise ball with your feet. Slowly lower back down to the ground and repeat.

Front squats

Front squats with a dog (GIF) - Full Body HIIT Workout Circuit // The PumpUp Blog

Begin in a standing position, with your legs spread at a shoulder's width apart. Lower your glutes down to wards the floor, making sure that your knees don't extend past your feet. Push your legs back up to a standing position and repeat.

Modification: Hold a kettlebell (or even your puppy) to your chest for an extra challenge

Stability ball knee-ins to push-up

Leg pull ins (GIF) - Full Body HIIT Workout Circuit // The PumpUp Blog

Start in a raised plank, with the tops of your ankles balancing on the stability ball. Keep your upper body in the same position, brace your core, and use your lower abs to bring your knees towards your chest. Make sure that the stability ball follows through with your feet. Roll your legs back into a raised plank position, and lower your chest to the floor for a push-up. Repeat.

Around the world jump squats

Around the world squats (GIF) - Full Body HIIT Workout Circuit // The PumpUp Blog

Begin in a standing position, keeping your legs at a stance that is slightly wider than your shoulders. Lower your body down into a squat, jump your body upwards, and switch directions. Repeat the squat and return to centre, then rotate your next jump to the opposite side. Repeat.

Burpees with a tuck jump

Burpees (GIF) - Full Body HIIT Workout Circuit // The PumpUp Blog

Begin in a raise plank position. Lower your body towards the floor, bracing your core throughout the movement and keeping your elbows pressed towards your sides. Push your body up into a plank, hop your feet towards your chest, jump as high as you can while tucking your knees toward your chest, and hop your body back into a plank. Repeat.

Instructions

Perform each exercise for 30 seconds, with 20 seconds of rest in between each exercise. Rest for 1-2 minutes between each circuit. Repeat the full body fat-burning HIIT workout for two to three times more, or until 15 to 20 minutes have elapsed.

Full body fat burning HIIT workout printable // The PumpUp Blog

Did you give this full body fat-burning HIIT workout a try? Pin it for later so that you can do it again! Let us know what your favorite bodyweight moves are in the comments below.