Viewing entries tagged
squat

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. 

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.

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!

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.

5 bodyweight squats you should be doing (or trying)

5 bodyweight squats you should be doing (or trying)

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Let's get down to business to defeat the buns. You don't need a gym to get a full body workout. You might not even need equipment! Bodyweight squats achieve just that: it's a compound exercise that, when performed properly, exerts most major muscle groups. Here are 5 bodyweight squats that you should try today:
The deep squat
Deep bodyweight squats gif
When you’re treading in shallow water, your range of motion is fairly limited in comparison to when you’re swimming in deeper water. The same rings true for squats. By lowering your squat past your knees, you’ll be activating more muscles and burn more calories. Don’t sweat it: deep bodyweight squats won’t impact your knees any more than regular squats will. Weighted deep squats might even be more effective at increasing strength than parallel squats. Keep your weight in the heels and balls of your feet and make sure that your back isn’t overarched, ensuring that your knees don’t extend past your toes.
The prisoner squat
prisoner squats
Image via GymRa
Make your squats more challenging by placing your hands behind your head. Your body will work harder to stabilize itself throughout the movement, relying less on momentum and more on muscle control. The same rules apply: ground your feet, keep your knees in line with your ankles and maintain good posture throughout the movement.
The plié squat
plie squat blogilates gif
It’s high time to work your thighs. The plié squat specifically targets your quads, inner thighs, glutes, and hamstrings. Begin with your legs in a stance slightly wider than your shoulders and turn your feet about 45 degrees outward. Load the weight unto your heels and squat straight down, keeping your knees in line with your ankles. For an extra challenge, hold a weight in between your legs as you perform these bodyweight squats.
The jump squat
Jump squats cosmopolitan
Make sure you have good basic squat mechanics before you perform this plyometric move. Your knees shouldn't cave in and your chest should be higher than your hips. Lower down into a squat and jump vertically. When you land, decelerate so that you don’t put too much pressure on your joints. Make your landing slow and controlled and land through your heel. Use your arms to help propel yourself when you're starting out. Place them behind your head for an extra challenge. Clap your feet together while jumping to make the move more tricky.
The pistol squat
Pistol squat
While squats are challenging in themselves, pistol squats take difficult to an entirely different meaning. Gradual practice is necessary before you’ll be able to perform a full one-legged squat. When perfected, these bodyweight squats can help you to improve your strength, stability and balance. Keep your arms parallel to the floor, raise one leg with your foot flexed, and lower down slowly. Hold the position for a moment, then stand back up.
This article about bodyweight squats is part of a series of posts for #ChallengeMe: PumpUp's series of daily mini-challenges to keep you motivated. Check out the full challenge here. 

A killer 3 move, no-equipment leg and butt workout

A killer 3 move, no-equipment leg and butt workout

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The gym can wait. If you're short on time and equipment, try this awesome no-equipment leg and butt workout from PumpUp member @fitmissrach. Get it right and tight with just 3 moves. This workout will challenge your balance, improve your agility, and get your blood pumping.

Leg and butt workout

Instructions: Perform 3 sets of 10 repetitions for each exercise

High knee runs

High Knee Runs | No equipment leg and butt workout (GIF) from the PumpUp Blog

Keep your elbows close to the sides of your body, forearms extended straight out in front of you. Your palms should be facing downwards. Maintain a straight posture as you drive your knees up to the palms of your hand, alternating each leg as you do so. Attempt to make as little noise as possible throughout the movement. Your legs should be moving quickly and landing softly.

Plie Squat Reach and Jumps

Squat reach jumps | No equipment leg and butt workout (GIF) from the PumpUp Blog

Begin with your feet turned slightly outward and your legs a bit further apart than the width of your hips. Squat down and lightly touch both arms to the ground, in between your feet. Bring your body out of the squat, making a jump as you ascend. Your arms should reach and extend past your head as you jump.

Alternating one legged reach and jump

Alternating one legged reach jumps | No equipment leg and butt workout (GIF) from the PumpUp Blog

Maintain a slight bend in the knee of your standing leg. Reach your hands up and overhead. Keep your back flat as you reach your arms down towards your toes. Your standing thigh should almost be parallel with the ground, and the raise leg should extend straight and back behind you. Bring the raised leg back to standing position, and hop upwards while extending both of your arms. Land lightly on your feet and keep the movement controlled, attempting to minimize any wobbling or imbalances that occur.

3 move no-equipment leg and butt workout from the PumpUp Blog: High knee runs, squat reach and jumps, and one-legged reach and jumps. Do 10 reps of each exercise for 3 sets.

Loved this 3 move, no-equipment leg and butt workout? Try our other workouts here. Follow @rachaelgervais on Instagram for more of her workout videos. Have an awesome leg and butt workout to share on #WorkoutWednesday? Tag them on Instagram with #TeamPumpUp so that we can see them! 

Have a ball with this 20 minute full-body HIIT workout

Have a ball with this 20 minute full-body HIIT workout

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Get the ball rolling with another full-body HIIT workout by PumpUp member @jatie. With these 7 high intensity interval training moves, you're bound to burn several calories. Your heart will feel like it's nearly beating out of its chest, in a good way of course.

Stability ball knee-ins

Full Body HIIT workout : Stability Ball Knee Ins | GIF from the PumpUp Blog

Balance your feet on a stability ball. Keep your hands on the ground so that your body is in a straight line. Bring your knees and feet towards your chest, rolling the stability ball throughout the movement. Return knees, feet, and stability ball to starting position, then lower your upper body down into a push-up.

Step Up to Back Lunge

Full Body HIIT workout : GIF from the PumpUp Blog

Step one foot onto a stool or a box and raise the other knee upwards. When you descend, bring the leg that stepped on the stool into a back lunge, keeping your front knee bent at a ninety degree angle with your ankle. For an extra challenge, hold a pair of 5-10 lb dumbbells at your side.

Triple Jump Squats

Full body HIIT workout : sumo squats | GIF from the PumpUp Blog

Begin in a wide-legged squat position. Lower your body down into a squat, maintaining proper form. As you rise from the squat, jump your feet a little closer together and lower down into another squat. Bring your feet together, squat, then jump your feet as wide apart as you can. Repeat.

Burpee Tuck Jumps

Full body HIIT workout: Burpee tuck jumps | Gif from the PumpUp Blog

Begin in a push-up position and lower your body parallel to the ground. Raise your body, jump your feet towards your forearms, then jump upward as high as you can, tucking your knees toward your upper body as you jump.

Around the World Jump Squats

Full body HIIT workout : around the world squats | GIF from the PumpUp Blog

Perform a wide-legged squat forward, then jump so that you make a 90 degree rotation, descending into another squat. Keep doing this, so that you're jumping and rotating your entire body throughout the movement.

Half Burpees

Full body HIIT workout: half burpees | GIF from the PumpUp Blog

Begin with your body in a full plank position, shoulders directly above your forearms. Jump both of your feet towards your forearms, then promptly jump back to a plank. Repeat.

Stability Ball Pike-Ups

Full body HIIT workout: Stability ball pike ups | Gif from the PumpUp Blog

Begin with your hands on the ground and your feet resting on the stability ball. Use your feet to roll the ball towards your upper body, piking your lower body up towards the air so that it looks like a downward facing dog. Roll your body back to starting position.

Full-Body HIIT Workout Video

Perform each exercise in this full-body HIIT workout for 30 seconds, with 15-30 seconds of rest in between. After completing the 7 exercises, rest for 1-2 minutes, then repeat the circuit again for 2-3 times.

Full body HIIT workout printable from the PumpUp Blog

Loved this full-body HIIT workout? Tag your attempt at it on Instagram with #TeamPumpUp! Have an awesome 20-minute workout routine to show us? Share it with the PumpUp Community.

2 ways to improve your balance and distance in other exercises

2 ways to improve your balance and distance in other exercises

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Pistol squats

Known in other realms as the one-legged squat, the pistol squat is an exercise that requires quite a bit of patience and practice to perfect. There are more functional benefits for practicing pistol squats beyond the obvious realization that they look a lot cooler than most classical bodyweight exercises.  You'll improve your overall strength, stability, and balance as you learn how to support your bodyweight on one leg while controlling your squat's full range of motion. If you can't quite perform pistol squats just yet, start with various progressions:

  • Learn how to do several consecutive repetitions of full two-legged body weight squats
  • Move on to performing assisted pistol squats: either with the help of a bench or a stable standing object

Reach your arms out parallel to the floor in front of your body. Raise one leg, flex your foot, and slowly lower down into a one legged squat. Maintain the position for about a second, then return to start position.

Pistol squats and distance jumps: two moves to improve your balance and distance

Distance jumps

Take your pistol squats and your distance training to the next level with some plyometrics. Distance jumps are incredibly effective exercises for improving your leg's explosion power in other workouts. Not only will these jumps help you to improve your sprint speed, it'll also train your legs to keep from tiring out during a long-distance race.

Begin with your legs hip-distance apart. Bend your knees lightly and explode your body forward as far as you can, being sure to land on both feet softly. When you land, drop your body into a full squat to soften the impact. Follow each repetition with a pistol squat.

The best thing about this workout by PumpUp member @emjoy88 is that it doesn't require any additional equipment or even a gym membership. You can practice this fuss-free balance and distance training workout in the comfort of your backyard.

7 Fat Burning HIIT moves you need to try for your next workout

Burn fat FAST with this amazing HIIT circuit from PumpUp member Katie Evitts. These fat burning HIIT moves will give you a full body workout. The only equipment you will need is a pull-up bar. We have broken each exercise down into gifs so that you can review how to do each move correctly. Share this workout with a friend so that you can try it together!

Fat Burning HIIT moves that you can keep with you forever

Fat-burning HIIT moves pullup

Pull-Ups *

wide grip pull up gif Wide-Grip *

pull up burpee gif Pull-Up Burpees

squat jumping jacks gif Jump Jack Squats

180 jump squat gif 180° Jump Squats

JatieHIIT6 Half Burpees

JatieHIIT7 Spiderman Push-Ups Perform each exercise for 30 secs, then rest for 20 seconds. After completing 1 round, rest for 2 minutes. Then repeat round 1-2x MODIFIED: Negative Pull-Ups & negative Wide-Grips (Jump up, then slowly lower yourself) *

You up for a squat challenge?

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This is a post by PumpUp member @cicilovinthis

Social media is an incredibly powerful medium for motivation. I sat down one day and thought to myself, “How can I help motivate people like me? People who want to become healthier versions of themselves?”

This is how I came up with my social media challenge: one where everyone can help you reach your goal. It all starts with this picture. You post it to any social media site. Wait a couple days to ensure you get as much likes as possible.

Then you post a video to YouTube doing the amount of squats challenged. Also tag others in the video to do this challenge. This is a great way to test yourself and others. Make a community of support and motivation just like the pumpupapp community! 

I hope that this challenge is fulfilling for you, both physically and mentally.

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Great squats! #MyResolution Day 18: PumpUp’s best squats

  • @catherinegrey’s adorable picture wins the challenge of the day! A little furry companion makes squats 10x more enjoyable
  • @limitlesstyle’s kettle bell squats up the ante with added resistance (you’ll feel it)
  • @alexawinter’s outdoor squat is beautiful! (Helps when you have a mountain in your backyard, right?)
  • @lorrin introduced PumpUp to her new fuzzy friend! (Can you tell that we like animals? Because we love animals)
  • khathreehna demonstrates that a couple who squats together, stays together

Thanks for squatting, PumpUp! Check out our full #MyResolution photo challenge here. 

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When in doubt, squat it out! What’s the most awesome squat variation you can think of? Share a photo about it on PumpUp for a chance to win some swag! We love love love PumpUp member @doogiebear’s squat outdoors! Good luck!

Full challenge here: http://blog.pumpup.co/tagged/challenge

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Here’s an interesting Workout Wednesday. For every like this post gets on PumpUp by tomorrow, see if you can complete at least this many squats for the rest of the month. How you choose to pace it is up to you, but do what you can with proper form and be sure to include rest days. Take us up on our Instagram likes for an extra challenge (Y). Photo cred to PumpUp’s amazing amazing @honeyinacidland