Viewing entries tagged
workout video

Out of ab exercises? A stability ball changes the game

Out of ab exercises? A stability ball changes the game


The stability ball ab pike video

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Think outside the box with your ab exercises and  be on the ball instead! (...A stability ball, that is).  PumpUp member tinytinne demonstrates how to do a stability ball ab pike. You're a champ: try 4 sets of 15. This will absolutely target your shoulders, your back, and especially your lower abs.

How to do the stability ball ab pike

  • Begin in a plank position with your shins (or feet, if you are tiny!) resting on a stability ball.
  • Keep your legs straight and raise your hips toward the ceiling as you would if you were performing a downward dog.
  • With control, use the lower half of your body to draw the ball towards your arms, which should remain stable throughout the exercise
  • Hold, then roll your body back to start.

Pro tip: If you don't have access to an exercise ball, perform the stability ball ab pike with paper plates. Simply place two paper plates at the bottom of your feet and, on a smooth surface, perform the pike as you would with a stability ball. Neat, huh?

Don't know where to get a stability ball? Gaiam Life has a great guide that will help you to pick one that is perfect for you.

Never leave the floor with this  handy workout circuit

Never leave the floor with this handy workout circuit


Is your Sweaty Sunday feeling more like a Lazy Sunday? Too busy watching House of Cards on Netflix? pumpupapp member @emjoy88 has a quick circuit that will target your legs, glutes, and thighs without you ever having to leave the floor:

  • Ab bicycles
  • Donkey kicks
  • Wide leg in and outs
  • Scissor kicks

Add ankle weights for an extra challenge! What's your favourite way to exercise while you're doing a typically sedentary activity? Share about it with the PumpUp community! Planks, calf raises, and wall-sits are amazing ways to make your television marathons a little bit more exciting!

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Try this killer reverse crunch partner workout

Try this simple core workout by PumpUp member @jkennedyfit! Reverse crunches are no joke. What are your fave ways to work your core? [video width="640" height="640" mp4=""][/video]

Yoga for Couples and Friends

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

Partner yoga for everyone! My friend Sanni (a beginner in yoga) helped me do this yoga video where we show you a cute routine that you can try with your significant other or a friend. It’s a perfect date idea for Valentine’s Day. Throughout the video I offer you beginner tips but also show you how more advanced yogis can flow together.

Yoga x Pilates  for couples and friends (feat. Acroyoga)

My best friend Niko (also a beginner in yoga) helped me do this video. This routine will work your abs and help you relax. Be it your boyfriend, bestie or mother this one should be fun!

No gym? No problem! A partner workout you can do any time of day

Love yourself all day, every day. Whether you’re an early bird or a night owl exerciser, pumpupapp members @tinytinne and @aichatytgat put together a quick Workout Wednesday routine that you can do right when you wake up or before you go to bed. 

  • Plank touches
  • Ab bicycles
  • In and outs
  • Sit-ups with an overhead raise (5-10lb weighted plates)

This is the only leg day workout you'll ever need

One does not simply walk after leg day (specifically after this leg day workout from pumpupapp member heity_fitness!)

  • Smith squats (4x10) 
  • Hip thrusters, squeezing glutes at the top (4 x 10) 
  • Leg presses (4x10) 
  • Hip abductors (4x15)
  • Hamstring curls (4x10) 
  • Push downs on the pull-up machine (4x15) 
  • Cable kick backs (4 x10) 

See all the moves in the video above! 

Get sweaty with this superbowl partner workout

Get PUMPED before the Superbowl. Regardless if you’re watching the game or not, we challenge you to reblog this video and see if you can squeeze this workout in before the game starts. GO!

Reblog to try this on Sweaty Sunday! PumpUp’s @_gcjr_ and @_victoria_gabrielle train together, and stay together. Their ladder and jump rope exercises are perfect for agility training, and perfect for #MyResolution #Day4: #WorkoutBuddy. Share us your workout buddy photos and videos, be sure to tag #TeamPumpUp and #MyResolution!

21-Day Yoga Challenge - Week 2

Follow Marinka’s 21-day yoga challenge on PumpUp @rinkae using the hashtag #21DayYogaChallenge. Find the full calendar here.

On day 7 we are learning Sun Salutation B! Let’s begin with two rounds of Sun Salutation A and then move on to B and that’s already a great enough yoga flow to do when ever basically.

Core workout that also targets your butt and get’s you closer to looking better in those yoga pants! Might even help you eliminate that cellulite if you stick to this routine!
The best Crow Pose tutorial video online. We are going through a flow that prepares you to jump into the pose and also the key points of getting into the pose which are 
1. Core strength 
2. Strong wrists and the foundation you make with your hands 
3. Losing the fear of tilting forward.
Day 10: Backbends 
In this video we are opening our chests and doing some backbends to get the energy flowing! Remember to drink water after this one!
Day 11: Stronger Legs
Get stronger legs with this sequence that requires your mind to focus on holding the poses. Fast routine to do that also includes good stretches for your legs.

Day 12: Yin Yoga 2 
Another Yin Yoga set squeezed into 10minutes to help you focus on stillness and the moment.

12 Days of FITmas - Day 1

This is a challenge by PumpUp member Katie Evitts (@jatie). Follow her Instagram (@katefit_) and YouTube for the full videos. Keep up to date with the challenge on the PumpUp app

On the first day of FITmas my trainer made me do…

  • 12 sumo squat leg lifts
  • 12 lunge pulses (each leg)
  • 12 jump squats
  • 12 frog hops
  • 12 burpees

Repeat 2-3x

Your daily FITmas challengeDrink more water

  • 2L + for ladies
  • 3L + for guys

Follow PumpUp on Tumblr to keep up with the challenge


Never skip leg day again

Who says leg day has to be a chore? Here are two of PumpUp member @jatie’s favourite leg and butt exercises. 

  • 180 Jump Squats
  • Wide Squat Leg Lifts

Follow PumpUp on Tumblr  for more workout gifs and videos!

An amazing upper body exercise video from PumpUp’s jatie is up on our Instagram!

  • Pull-up burpees
  • Chin-ups/pull-ups
  • Half burpees
All you need is a pull-up bar!
Ever had a health/fitness question you wanted to ask? We’ll be doing a Twitter #fitchat/ask me anything with jatie on Thursday around 11 am EDT. Tweet @PumpUp your questions or comment them below, we’ll be answering them here:!

6 moves that will strengthen your core

Our guest blogger Trystenne Burey demonstrates moves that will strengthen your core in one neat circuit. Here’s what you’ll need to do:

  • 40 bicycle crunches
  • 20 toe touches
  • 40 mountain climbers
  • 60 regular sit ups
  • 1 minute plank (elbow plank works too)
  • 1 minute side plank on both sides

Repeat one more time.

Challenge yourself on Workout Wednesday! What are your favourite ab moves?

Follow PumpUp on Tumblr for more workout tips and videos!

Follow Trystenne on Instagram @tryst3nn3 for more videos!

Try this advanced back handspring burpee

What are advanced burpees? Do it like PumpUp member @nina_1911 does by adding a back handspring toward the end of a regular burpee. Tag us if you try!