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.

The Ultimate Guide to Lunch Time Fitness

The Ultimate Guide to Lunch Time Fitness

Fitting in time for a workout throughout the work week isn’t always easy. Instead of hunkering down at your desk for the day, try getting active at lunch. Not only will you feel great about finding time for fitness, you’ll discover yourself re-energized for the rest of the day.

Get sweaty with this stability ball workout for your abs

Get sweaty with this stability ball workout for your abs

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The stability ball doesn't only have to serve as an unconventional office chair. Get to work with this stability ball workout for your abs by @soulfulsarahh. You'll be doing 3 sets of 25 reps for each move. You'll build core strength and target your lower abs in particular. If you don't have a stability ball handy, use a set of paper plates or paper towels to increase your range of motion. Do the raised crunches on the surface of a couch as an alternative. Work up a sweat with this stability ball workout for your abs and tag your workout videos on Instagram with #TeamPumpUp so that we can see how hard you worked!

Stability ball workout for your abs

Crunches

Stability ball ab crunches (GIF) - Stability ball workout for your abs // The PumpUp Blog

Keep your back flat on the stability ball. Your hands will rest at your temples and your elbows will be bent outwards. Your legs should make a ninety degree angle with the stability ball. Lift your upper body off the ball with control, crunching up and tightening your core. Lower your body down and repeat.

Lower ab crunches

Stability ball lower ab crunches (GIF) Stability ball workout for your abs // The PumpUp Blog

Lower your entire body onto the floor. Rest your feet on top of the stability ball and lay your arms down beside you. Use your feet to roll the ball towards your upper body, bending your knees as you do so. Slowly and with control, roll the ball back to starting position. Repeat.

Stability ball leg pull ins

Stability ball leg pull ins (GIF) Stability ball workout for your abs // The PumpUp Blog

Begin in a raised plank position. Your arms are extended in a straight line off the floor, keeping your wrists in line with your shoulders. Your feet will be resting on the stability ball and your body should be parallel to the ground. Keep your neck in a neutral position and use your feet and lower abs to bring the ball toward your upper body. Do this slowly and with control. Return ball back to starting position, once again engaging your core and your lower body. Repeat.

For this stability ball workout for your abs, do each move for 25 reps. Do 3 sets of the circuit for maximum results. Tag your workouts on PumpUp with #SweatySunday to show how you worked up a sweat!

This full-body paper towel workout changes everything

This full-body paper towel workout changes everything

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It's okay if fancy resistance equipment isn't within your budget. Get creative and grab paper towels or dish rags instead! This full-body paper towel workout by PumpUp member @rachaelgervais can be done on any flat, smooth surface. It's reminiscent of popular TRX group training classes, but you don't need an expensive gym membership to perform the exercises.  With paper towels placed at the bottom of your feet and beneath your palms, simple workout moves become much more challenging. Try our full-body paper towel workout. You'll hardly need to spend a cent and you'll break a sweat! Full body workout with paper towels // The PumpUp Blog

Ab pikes to push-ups

full-body paper towel workout gif - Ab pikes // The PumpUp Blog

Begin with your body raised in a plank position. The paper towels should be positioned beneath your feet, toward your toes. Engage your abs and push your hips upward toward the ceiling, bringing your lower body toward your chest and keeping your legs straight. Slide your feet back into a raise plank position, then lower your body down towards the floor. Do a push-up, keeping your elbows pressed at the sides of your body. Repeat 12 times.

Push-ups with leg jacks

Plank leg jacks - Full-Body paper towel workout gif // The PumpUp Blog

Begin in a raised plank position, with the paper towels positioned at the ball of each foot. Lower your body straight down toward the floor. As you do so, slide both feet laterally and outward past the sides of your body. As you bring yourself back up to plank, push your arms straight up and slide both feet back to center. Repeat 12 times.

Mountain climbers to leg jacks

Mountain climbers - Full-Body Paper Towel Workout gif // The PumpUp Blog

Start in a raised plank and keep the paper towels at your feet. Drive one knee toward the opposite shoulder, sliding your foot as you go. Return to plank and immediately repeat with the other leg. Bring foot back to center and slide both legs outward, extending past the sides of your body. Repeat 12 times.

Paper towel push-ups

Paper towel push-up gif // PumpUp Blog

Keep the paper towels beneath the palms of your hands. Lower your body toward the ground and slide your hands out past the sides of your body, in a wide-grip push-up position. Promptly bring your body back up to a raised plank, sliding both arms back to center. Make sure to keep your spine straight throughout the entire movement. Legs remain stationary and together, extended straight behind you.

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Loved this full-body paper towel workout? This modification is an inexpensive, yet effective way to make bodyweight exercises much more challenging. Do the moves slowly and with caution in order to avoid injury. Try any of these exercises today and let us know what you thought of them in the comments below!

Yoga in Bed : Morning and Night Routines

Yoga in Bed : Morning and Night Routines

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Sometimes you just can’t resist hitting the snooze button in the morning. To break free from this habit and put an end to the excuse that you're 'too busy' for exercise, get a workout done in your bed.  You won't need to rush out the door any more. Yoga in bed will save your life.

Here is a quick yoga routine that anyone can do to become energized and motivated enough to wake up and exercise. You will have time for your gym session, your morning run, or however you prefer to work out in the morning. This yoga in bed routine will give you a tiny boost to help you kill the snooze. The poses included in this video will get your blood circulation going, wake up your digestion system, and stimulate your mind. Even if you do end up sleeping so late that you just can’t find the time to squeeze in that morning run, this 5 minute yoga in bed routine is something you can do before you head out of the door.
Yoga in Bed - Night time Yoga routine // Klaaqu for the PumpUp Blog

What if your body is too tired after a long day? Sometimes, you just can't sleep because your day has been too stressful. Here is another routine that you can do in your bed as well. Do this yoga in bed routine at night, wash off your makeup, and brush your teeth. Follow these calming poses and hold them for a little bit longer than you would in the morning. Help your brain relax, fall asleep faster, and get a higher quality of sleep.
These yoga in bed routines from PumpUp member @rinkae will energize your morning, or bring peace to your mind at night. Follow her on Instagram @rinkae_ and check out her YouTube channel.

Learn how to do a handstand in 5 steps (Beginners)

Learn how to do a handstand in 5 steps (Beginners)

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Do you want to learn how to do a handstand? You don't have to be a trained gymnast, a circus professional or a yogi to do it. Follow these easy steps demonstrated by PumpUp member @randy_dizon  and you will be on your way to accomplishing a handstand in your very own home! All you need is a chair or stool, a wall and a lot of floor space.

Step 1: Warm up your wrists

Learn how to do a handstand in 4 steps (for beginners) | Warm up wrists gif // the PumpUp Blog

Make sure to take your time and really stretch out your wrists in all directions. Not only will this help to prevent any injuries, but you will also be strengthening your wrists at the same time.

Step 2: Push-ups

Learn how to do a handstand in 4 steps (for beginners) | Push up gif // the PumpUp Blog

Learn how to do a handstand in 4 steps (for beginners) | Pike Pushups gif // the PumpUp Blog

 

 

 

 

 

 

 

Strong pushups will help you gain the upper body strength to hold yourself upside down. Pike push-ups are a more advanced variation that will help you to gain much more upper body strength.

Step 3: Chair-supported handstands

Learn how to do a handstand in 4 steps (for beginners) |Chair balance gif // the PumpUp Blog

Using the chair try to stack your hips on top of your shoulders, once you feel comfortable with that slowly lift one leg up to the sky straight up and then once your comfortable slowing bring the other leg up.

Step 4:Wall-supported handstands

Learn how to do a handstand in 4 steps (for beginners) | Wall Handstand gif // the PumpUp Blog

Go back and forth between this step and Step 3. Using the wall, face the wall in a handstand. Make sure to keep your body completely straight, staying just an inch away from the wall. The only part of your body that should be touching the wall is your toes to maintain balance. It's scary, so you need to trust in yourself and use your fingers to stay balanced.

Step 5: Unassisted Handstands

Learn how to do a handstand in 4 steps (for beginners) | Handstand gif // the PumpUp Blog

Master each step before moving on to this last stage. The most important aspect of your training is repetition! The more you practice, the better your handstands will get. Learning how to do a handstand takes time. By following these steps, you'll be well on your way to perfecting your handstand.

Learn how to do a handstand in 5 steps (for beginners) // the PumpUp Blog

For more tips and cool videos follow PumpUp's professional calisthenics athlete @randy_dizon for more fun workouts!

This conditioning circuit will be your favorite summer workout

This conditioning circuit will be your favorite summer workout

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The great outdoors are calling your name. Start walking (or running) on sunshine: you might have a more effective workout when you’re outside. Your body will work harder to adapt to changes in terrain, and you might even enhance your mood and self esteem. Try this challenging conditioning circuit by PumpUp member @joexodus. You won't regret a minute of it.

Conditioning Circuit

No rest between each exercise. Rest for 1 minute after completing the circuit.

Do each move for 30 seconds. Finish the circuit 2-3 times. 

Here's your newest and most favorite conditioning circuit! Take your workout outside this summer and prepare to get sweaty // The PumpUp Blog

 

Jump Rope

Jumping Rope // Conditioning Circuit Outdoor Workout Gif via the PumpUp Blog

Land quickly and lightly on your feet as you do the jump rope to get your heart rate up. Make small and agile motions with your arms to mimic the jump rope motion if you don't own a physical rope.

Jumping Jacks 

Jumping Jacks // Conditioning Circuit Outdoor Workout Gif via the PumpUp Blog

Begin in a standing position. Jump both legs out wide. At the same time raise both of your arms straight up and over your head. Bring both arms and legs back into a straight standing position and repeat.

Burpees

Burpees // Conditioning Circuit Outdoor Workout Gif via the PumpUp Blog

Begin in a push-up position. Jump both feet towards the front of your forearms, jump your body straight up into the air, then lower your hands back down to the ground. Jump your legs back into a plank and perform a push-up. Repeat.

Jumping rope

Jumping Rope // Conditioning Circuit Outdoor Workout Gif via the PumpUp Blog

Land softly on your feet again as you jump rope. Cross your body over from side to side for an extra challenge.

Mountain climbers

Mountain climbers// Conditioning Circuit Outdoor Workout Gif via the PumpUp Blog

Begin in a high plank position. Jump one knee to the side of your body. As you bring it back to starting position, jump the opposite leg towards your forearms. To challenge your obliques, cross your knee towards the opposite side of your body while you do the mountain climbers. Repeat.

Squat jumps

Squat jumps // Conditioning Circuit Outdoor Workout Gif via the PumpUp Blog

Begin in a standing position. Cross your arms over your chest and squat your body down towards the ground, making sure that you knee doesn't extend past your toes. As you raise your body up, do a vertical jump and land back down into a squat. Repeat.

Jumping rope

Jumping Rope // Conditioning Circuit Outdoor Workout Gif via the PumpUp Blog

Get your heart rate up once again by doing a fast, 30-second interval of jumping rope. If you're feeling up to it, make faster turns with your jump rope to burn more calories.

High knees

High Knees // Conditioning Circuit Outdoor Workout Gif via the PumpUp Blog

In a standing position, raise one knee towards your chest, then the other. You'll be making a running motion as you do the high knee run. Land as softly as you can to protect your joints.

Shadow Boxing

Shadow Boxing // Conditioning Circuit Outdoor Workout Gif via the PumpUp Blog

Pivot your body towards the side and mimic punching motions with your body, as if there were an imaginary punching bag in front of you.

Loved this conditioning circuit? We can't wait for you to incorporate it into your next outdoor workout routine! Let us know if you tried @joexodus's conditioning circuit in the comments below! What are your favourite outdoor exercises?

The only 4 moves you need for a fat burning HIIT workout

The only 4 moves you need for a fat burning HIIT workout

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Ramp up the intensity and the insanity. This fat burning HIIT workout will get your heart beating out of your chest in a matter of minutes. Do a small warm up before doing these HIIT moves and prepare to get sweaty. Fat burning HIIT workout // The PumpUp Blog

Plank jacks to hip dips

Plank jacks gif // The PumpUp Blog

Begin in a raised plank position, with your shoulders in line with your wrists. Lower each forearm down to the floor, maintaining the plank. While you're in the low plank, drop your hips down to one side of the mat, then twist them to the other side. Walk your hands up into starting position and repeat.

Explosive plank jump-ins with push-ups

Explosive plank jump ins gif // The PumpUp Blog

Begin in a raised plank and lower your body into a wide stance push-up. Upon raising your body back to start position, promptly jump both of your feet towards your forearms, then jump them back into plank. Repeat.

Squat jump pulses

Squat jump pulses // the PumpUp Blog

Pulse down into a squat and jump straight up into the air. Land softly, and go back into a squat before you jump up again. Repeat.

Wall walks to push-ups

wall walks to push-ups (HIIT gif) // The PumpUp Blog

Begin with your hands planted firmly on the ground, feet resting next to a wall. Slowly walk your hands toward the wall and walk your feet up the wall, until your body makes a 45 degree angle. Bring your body back down into a plank position and do a push-up. Repeat.

Loved this fat burning HIIT workout by PumpUp member @jatie and @xogingy? Let us know in the comments below! What are your favorite fat burning HIIT moves?

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. 

 

The 5 best Blogilates videos for abs (20 mins or less) - #ChallengeMe Day 3

The 5 best Blogilates videos for abs (20 mins or less) - #ChallengeMe Day 3

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Yes, it's entirely possible to lie down on the floor and strengthen your core muscles while you're at it. Sadly, this isn't an excuse to marathon five episodes of Orange is the New Black while clenching your abs. That won't work. There's a simple solution: pilates videos. You can do these within the comfort of your home, even if you only have 20 minutes to spare. All you need is a speedy and hearty WiFi connection. Thanks to Cassey Ho (Blogilates), a popular pilates instructor of YouTube fame, you can gradually build your core strength with a few of her Blogilates videos for abs. The thing is, Cassey has been making pilates videos on YouTube for quite awhile: almost eight years. There are a lot of her videos to choose from. We made it easy for you. If you follow Blogilates, or even if you're just becoming acquainted with the world of pilates, we put together a list of the best Blogilates videos for abs, and which moves you should look out for. These videos are perfect if you're starting Day 3 of PumpUp's #ChallengeMe series.

Abs on Fire (13 mins) | Difficulty Level : HARD

This video is no joke. You'll be shaking involuntarily throughout most of the static postures that you'll be asked to hold. Don't worry if you need to take small breaks if it's your first time doing this video, because you'll probably need them. Just hit pause and never doubt the power of Blogilates videos for abs. Your lower abs will be working overtime for most of the thirteen minutes.

 

Move to watch out forRunaway Abs
Lie down on the floor with your back pressed to the mat. Your hands will rest on the nape of your neck to support your head. Your elbows will be set wide and your feet should extend straight out in front of you and off the ground, your head raised slightly. You'll make small flutter kick movements while keeping your legs straight the entire time. This move isn't too challenging, but it's laughably difficult to perform immediately following a full body crunch called Eagle Pose Abs. Beware.

 

Playa del Plank (7 mins) | Difficulty Level : Beginner/Moderate

 This is a perfect way to start your morning without waking your downstairs neighbours up with stampede-like HIIT moves. You'll be maintaining some variation on the classic plank position throughout the entire video. It isn't too long, and you'll feel like you won your country an Olympic Gold Medal for planking once you finally rest your knees on the floor. There aren't any 'breaks' during the workout (but hey, it's only seven minutes). Instead, expect to 'rest in plank' as you switch between more dynamic postures.

 

Move to watch out forBeach Reach
You'll be in a raised plank position. Make sure your shoulders are in line with your wrists and that your hips aren't too high or too close to the ground (find a happy medium). Lift an arm off the ground and extend it forwards. Plant it back on the ground and reach your other arm straight out in front of you. As you perform more repetitions, this move really challenges your body to stabilize itself in a steady position. This means that your core muscles will be working overtime to maintain proper form.

 

Intense Ab Workout (10 mins) | Difficulty level : Moderate/Advanced

Some of Cassey's oldest Blogilates videos for abs are the most effective. Put succinctly by one YouTube commenter, "It's the equivalent [of] getting punched in the gut repeatedly by an angry Mayweather...and I'm not even mad." It targets all sections of your core: your upper abs, lower abs, transverse abdominals, obliques, and your lower back. The best thing about this video is that Cassey goes slowly, emphasizing correct form with (relatively) fewer reps per move in comparison to her more recent videos.

 

Move to watch out for: Cheerleader "L" Pulses
You'll be lying down on the mat with your hands resting on the temples of your head. One leg is extended out straight and forward, the other leg will be straight and raised towards the ceiling, making an "L" shape. You'll hold this movement for a bit, then switch sides. Next, you'll be raising your neck and shoulders off the ground to pulse up into the movement. These really kill your upper abs by isolating your core muscles and incorporating pulsing motions as you focus on each side of your body.

 

Extreme Abs Workout (14 minutes) | Difficulty level: Advanced

If you're still reading this sentence after finishing the workout, congrats. You're a survivor in every sense of the word. Cassey throws all of her most difficult moves from her arsenal of Blogilates videos for abs and ties it into one nasty routine. You'll be focusing on performing many repetitions right off the bat, then you'll move on to challenging static postures that will have all of your muscle groups working to maintain proper form.

 

Move to watch out for: All of them, but especially the Triple Crunch
Almost nearly one third of the workout will have you perform a variation of the same movement. You'll start with your back on the ground, legs raised and knees bent into a ninety degree angle. Pulse your neck, head and shoulders up three times with your hands behind your head and elbows out wide before you lower your upper body down. After doing this several times, you'll raise your legs straight into the air to do the same pulsing motion, then you'll extend the legs straight in front of you and crunch either leg towards your body so that you'll target your obliques. This move is pure torture, but the repetitions are worth it. You'll sincerely feel it so much the next day, that it'll hurt to laugh.

 

5 Minute Flat Abs (5 minutes) | Difficulty level: Beginner

Never say that you don't have time to exercise. You definitely have five minutes in your day to fit a quick pilates video into your schedule. The wonderful thing about this workout is that it's much easier to complete the entire video without pausing between moves. She previews all the moves at the beginning of the video so that you can see if it's a good fit for you. Feel free to repeat the entire video if you have time later on in the day. It's a great sequence to perform if you're tired from cardio, but still want a quick fix for your abs.

Move to watch out for: Single leg jackknives Begin by lying on the floor with both legs on the ground and your arms raised straight overhead. Lift one leg and your upper body at the same time, keeping the other leg flat on the ground. Crunch the leg in between your arms, then lower down to the floor with control before you raise the other leg up for the 'jackknife'. This move is difficult, but very effective at isolating the muscles on each side of your core.

The best Blogilates videos for abs // The PumpUp Blog

Loved these Blogilates videos for abs? We want to know what your favourite pilates moves or videos are in the comments below! If you're doing Day 3 of PumpUp's #ChallengeMe fitness series, you'll score points for every 15 minutes of pilates that you do.

All images courtesy of Blogilates.com.

#ChallengeMe: PumpUp's June Fitness Challenges

#ChallengeMe: PumpUp's June Fitness Challenges

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This is your summer. Own it, don't settle for less, just start. PumpUp and Coach Melissa Lepage (@coachmelissa) put together a series of daily mini fitness challenges for the entire month of June to help you focus on your health goals with laser-like precision. These challenges focus on different aspects of your wellbeing: from nutrition, to exercise, to sleep, to hydration. Every time you complete a challenge, you'll earn points that might earn you some PumpUp swag. Take the June 1 challenge for example: every time you finish 50 squats that day, you'll earn 50 points. Tally up your points each Saturday in June and share about them on PumpUp to be considered for some swag!

You in? Sign up for the #ChallengeMe email newsletter for daily reminders and tips!

What's more: participating in the challenge will get you $10 off of all items over $20 at RoniTaylorFit. Use the code: Pumpup10

#ChallengeMe Calendar PumpUp Blog

*Revised version of the original #ChallengeMe calendar

#ChallengeMe Week 1

Monday June 1 - 50 squats

Let's get down to business to defeat the buns...with squats. For every set of 50 bodyweight squats on June 1st, earn 50 points towards #ChallengeMe. Experiment with different types of squats if you can. Here are some awesome bodyweight squats that you can try for the challenge.

Tuesday June 2Healthy snack

Never let the munchies get the best of you. Snack smart by planning ahead! Do away with packaged snacks and instead opt for fruits, veggies, and nuts as your go-to ingredients to tide you over before the next meal. For every healthy snack idea that you share on June 2, earn 20 points. Here are some great ideas for healthy snacks.

Wednesday June 3 - Try your hand at pilates

If your workout was easy, it probably wasn't pilates. It's a system of strengthening and stretching exercises that engages your core, mobilizes your spine, and builds strength and flexibility. If you're already following a Blogilates challenge this June, you're off to a good start. You'll earn 25 points for every 15 minutes of pilates that you do on June 3. Here's a great resource that lists the best Blogilates videos for abs (20 minutes or less).

Thursday June 4Share your water intake of the day

It should be a natural instinct to drink enough water on a daily basis, but that isn't necessarily the case. Whether you guzzle water by the gallon or sip it slowly and surely, be aware of your water intake on June 4 and post about it on PumpUp to earn a total of 25 points for the day. Here are 5 great reasons to drink water.

Friday June 5 - Lunges

Lunge now, lunch later. Start off your day with a set (or two, or three) of lunges! Perform them with weights for an extra challenge. Bring the weights overhead to give a bonus burn to your core, shoulders, and traps. For every set of 12 lunges per leg, you'll earn 30 pts. Bored of basic lunges? Here are some creative lunge variations that you can try!

Saturday June 6 - Sweaty Selfie

Work hard and share a Sweaty Selfie on PumpUp after you finish doing an activity that you love. It should also be something that gets you real sweaty, real quick. You'll get 40 points for each sweaty selfie that you post on June 6 (from separate workouts), plus 20 points if you tally up the total number of points that you accumulated over the course of the first week.

#ChallengeMe Week 2

Sunday June 7 Plank Challenge

This time, you won't be walking the plank. Your body will serve as a plank to earn you points. For every 1 min of plank that you perform on June 7, you'll earn 45 pts towards #ChallengeMe. Be sure to post your plank time on PumpUp to be considered. Creative plank variations are all welcome!

Monday June 8- Abs

Get abs-olutely incredible abs today! It'll be the main focus of today's #ChallengeMe workout. For every 15 minutes of abs that you do today, you'll earn 50 points towards #ChallengeMe. Here are some Blogilates videos for abs to get you started, as well as an intense standing ab workout to help you take it to the next level.

Tuesday June 9Healthy Breakfast

Start your day the right way. Breakfast is a pretty egg-cellent idea. Share the recipe and photo of a healthy, non-packaged breakfast on June 9 to earn 20 points. Short on ideas? Try this Apple Chai Quinoa Porridge. Short on time? Try this 10 minute Tofu Scramble! If you feel like slurping a portion of your healthy breakfast instead, check out our smoothie library (you might be surprised with what you find!).

Wednesday June 10HIIT

HIIT us with your best shot and give your workout your all. For every 15 minutes of HIIT that you do on June 10, you'll earn 25 #ChallengeMe points. Get started with this 20 minute full-body HIIT workout or try your hand at these 7 fat-burning HIIT moves.

Thursday June 11 - Green Tea - Spend some quali-tea time with yourself and sip on a cup of green tea today to earn 25 #ChallengeMe points, because you're tea-riffic. Green tea may selectively increase fat burning and apparently helps regulate glucose levels, slowing the rise of blood sugar after eating. Here's a #tbt to some migh-tea matcha green tea recipes.

Friday June 12Crunches and V-Sits. You only need a few body weight moves to strengthen your core. Earn 30 #ChallengeMe points for every set of 25 crunches and 1 minute of V-sits.

Saturday June 13 - Best Advice. What's your best advice for living a healthy lifestyle? You are only confined by the walls you make for yourself. Challenge yourself daily and find joy in being healthy. Here are some of the best pieces of advice from other PumpUp members. You'll earn 45 points for sharing a PumpUp post with words of encouragement, and you'll earn 20 points after you share your total #ChallengeMe score for the week!

Sunday June 14 - Weights. What's your best advice for living a healthy lifestyle? You are only confined by the walls you make for yourself. Challenge yourself daily and find joy in being healthy. Here are some of the best pieces of advice from other PumpUp members. You'll earn 45 points for sharing a PumpUp post with words of encouragement, and you'll earn 20 points after you share your total #ChallengeMe score for the week!

#ChallengeMe Week 3

Monday, June 15 - Upper body. Remove "can't" from your vocabulary. Improve your posture and grow stronger every day. For every 15 mins of upper body exercises that you do today, you'll earn 50 #ChallengeMe points. Here's a great upper body workout that you can do with a partner!

Tuesday, June 16Healthy Lunch- You're probably eating your lunch on the go. Plan ahead and you'll make a plan to succeed. Pack a healthy lunch today to earn 20 #ChallengeMe points. What are your best tips for packing and planning out healthy meals? If you need some ideas, here are some light and lovely lunch ideas to help you through the week. Make this un-'beat'able beet salad if you're in a rush, or try these edamame recipes if you're looking to try something new!

Wednesday, June 17Cardio - Yes, we're putting you down for cardio. Do just 15 minutes to get your heart pumping! Simple body weight exercises can do the trick if you don't have a gym or if running and swimming isn't your thing.

Thursday, June 18Lemon Water- When life gives you lemons, drink lemon water. It can improve your digestive health and jump start your metabolism! Each glass can earn you 25 #ChallengeMe points today. Learn how lemon water can benefit you, and find our best lemon water recipe here.

Friday, June 19Jumping rope- We're jumpin' jumpin'. Grab a jumping rope and skip intensely for at least 5 minutes to earn 30 #ChallengeMe points. Whether you treat it as a mild warmup or a workout in itself, jump rope will help you burn tons of calories, fast. If you don't have a jumping rope, just mimic the same skipping motion with your arms and legs.

Saturday, June 20-Show lots of love to your #PumpUpFam. After you're done tallying the points you earned this week, share who your @PumpUp inspiration is in your caption. Each post that you dedicate to another PumpUp member will earn you 40 #ChallengeMe points

Sunday, June 21Biceps and triceps: Wanna show off on #FlexFriday in a major way? Do so by working on your biceps and triceps today. Every 15 minutes of bicep/tricep exercises will earn you 45 #ChallengeMe points!

#ChallengeMe Week 4

Monday, June 22Lower bodyThere's a reason why so many songs are being sung about our lower bodies. It's where most of our strength comes from.  Lower body exercises will enhance your performance in sports and various other compound movements. What's more, you'll improve your balance, stamina, and risk of injury. Squats are just the starting point. Here's a simple lower body workout that you need to do today.  Every 15 minutes of lower body exercise will earn you 50 points towards #ChallengeMe.

Tuesday, June 23Healthy Dinner: End your day the right way and make smart choices for dinner (after all, you won't be eating for another 8 hours...or more). An important part of having a healthy dinner comes with balancing out your day with a healthy breakfast and lunch.  Timing is key: don't eat too late, or you might overeat at night. Chew slowly and avoid fatty foods, as they're harder to digest and might disrupt your sleeping patterns. You'll earn 20 #ChallengeMe points for sharing a photo about your healthy dinner!  These almond recipes might spark some inspiration.

Wednesday, June 24Outdoor Workout: The sun is shining, the birds are chirping, and the great outdoors are calling your name. Start walking (or running) on sunshine: you might have a more effective workout when you're outside. Your body will work harder to adapt to changes in terrain, and you'll enhance your mood and self esteem. For every 15 minutes that you spend exercising outdoors, you'll earn 25 #ChallengeMe points.

Thursday, June 25Smoothies- If you've been on PumpUp for awhile, you'll probably notice one thing. Above all else, smoothies are our favorite things ever. There is an untapped of wealth of smoothie recipes waiting to be discovered on PumpUp. Share a great and creative smoothie recipes to earn 25 #ChallengeMe points. Here are just a few ideas.

Friday, June 26- Push-ups: Drop down and give us 20 (no, really). Try to do 20 push-ups today to earn 20 #ChallengeMe points. Don't worry if you can't do 20 all in one go: spread it out throughout the day, and get better. Get stronger. The push-up is a classic no-equipment exercise that works most major muscle groups. Here are a few push-up variations that you can definitely look forward to trying.

Saturday, June 27Workout Outfit: Funnily enough, we attach symbolic meaning to our athletic clothing. When we feel confident in our workout clothes, we may become more motivated (and even excited) to exercise. You're allowed to feel good in your workout gear at any shape or size. Flaunt it today: share a picture of your favorite workout clothes to earn 45 #ChallengeMe points. Remember to share how many points you accumulated this week in order to be considered for some PumpUp Swag!

#ChallengeMe Week 5

Sunday, June 28- Try a new yoga pose: Often, the most difficult thing about  yoga is beginning it. It's a practice. Begin and get stronger. Try a new yoga pose today, share a photo about it on PumpUp, and earn 45 #ChallengeMe points for every yoga post that you make!

Monday, June 29- 50 jumping sumo squats: Work your legs with some wide legged squats! Do a small jump as you ascend from each squat. For every set of 50 jumping sumo squats that you do, you'll earn 50 points towards #ChallengeMe. Experiment with different types of squats if you can. Find some other awesome bodyweight squats that you can try for the challenge.

Tuesday, June 30Cheat Smart. It's the last day of our June Challenge! You deserve a treat for all of your hard work. Share your favorite healthy treat on PumpUp! You might be able to find some inspiration from our ultimate BBQ recipe guide and from these other posts. Why should you treat yo' self? It might lead to better results.

Have any questions or feedback? Let us know in the comments below! 

Cover photo courtesy of PumpUp member @randy_dizon

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.

What to eat before and after a workout

What to eat before and after a workout

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Running out of steam halfway into a training session ruins your whole workout. If you want to have better results from working up a sweat at the gym, you need to eat the right foods. It’s not just what you eat, though, but also when you eat it that will have you pushing on for longer. Follow this guide to fuel up the correct way before and after a workout session.

Dig into a Carb-Protein Blend

What to eat before and after your workout : dig into a carb-protein blend before your workout

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Although you always hear of the importance of protein when you want to build and repair muscles, pairing protein with carbs is a must.  It will give your body the energy it needs to complete your workout session. You want a mix of carbs: simple carbs that will burn quickly for a boost of energy and complex carbs that take longer to be released so that your energy can be sustained. Examples of adequate snacks are a whole-wheat bagel with jam or a protein shake with a banana.

Reach for coffee

What to eat before and after your workout: reach for coffee (yes, coffee!)

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Although you don’t want to have too much of it, one cup of coffee can improve your workout. It’s great to drink before you hit the gym because it will boost your energy. It also decreases muscle soreness after your session. However, coffee should never be a substitute for energy-filled meals before you hit the ground running as it won’t fill and fuel you up properly on its own.

Wind up your fitness clock

What to eat before and after your workout : Wind up your fitness clock

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Getting the right fuel for your workout is one thing, but you need to time your eating well so that your fuel works for you. It’s a bit like filling up your car with gas. You want to use the fuel instead of letting it go to waste because the car is running on idle. Try to eat within four hours of your workout, and then have a snack in the hour before you start. Base how much you should eat on how long your exercise session is going to last. If it’s longer than an hour, add in a bit more food to keep you going. Beans and lentils are great to help you achieve the slow-burn energy you need to fuel a longer workout, and they are high in complex carbs as well as protein.

Have a mid-session snack

What to eat before and after a workout: what could be more important than a little something to eat?

(Image via Buzzfeed)

Although it might seem strange to eat while you exercise, this is beneficial if you have a long and/or strenuous workout. A quick bite, in the form of carbs such as raisins or a banana, will help to fill your body with energy while helping you burn more calories. Protein consumption during exercise is a good thing as its amino acids are used during your session and need to be rebuilt, while carbs help to keep the body’s cortisol hormones low - when these are too high they break down muscle mass instead of helping to build it.

Replenish your body

What to eat before and after a workout: make sure to replenish your body immediately

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When your time at the gym has come to an end, don’t forget to top up on food again. Although you might think you don’t need the energy, the goal of eating after a workout is to replenish your body’s nutrients and reserves. You need to eat within an hour after exercise so that your body will use the food to recover and also store away energy. If you don’t eat within this window, your body will risk losing energy during your next workout - even if it’s the next day. It’s time to eat protein along with some carbs again, such as a salad with chickpeas and olive oil, a peanut butter sandwich, or a cup of quinoa with berries. Berries are also filled with antioxidants such as Vitamin C that have many other health and skin benefits, too.

Eating after a workout also helps you continue with your day without experiencing energy slumps. And remember: if you feel good and energetic after your workout, instead of tired and drained, you’ll look forward to tomorrow’s workout much more.

Eating the right foods before, during and after a workout will help you maximize your gym sessions so you can get the toned and healthy body you’ve always wanted.

What to eat before and after your working: Healthy eating doesn't have to be too difficult. Refuel the right way by loading up on protein and a mix of carbs. Remember to time your eating well so that you can recover, without experiencing energy slumps. Learn more from the PumpUp blog!

About the author

Gwen Lewis is a writer and makeup artist based in Southern California. Because of her passion for beauty and health, she hopes to help others not just look great but feel great, whether through makeup or her writing. In her free time, she enjoy shopping and pick-up soccer games with her friends.

2 burpee variations to try on your next vacation

2 burpee variations to try on your next vacation

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Jump away from the ordinary and towards the extraordinary. There are many ways to spice up your burpees, especially if you've been challenging yourself to perform them consistently every day. Modifying your vertical jump is an easy way to do so. Experiment with different burpee variations when you're scrunching the sand through your toes on your next vacation. Not only will you take terrific photos, you'll also work up a great sweat! Here are two burpee variations to try on your next vacation:

Burpee split toe touch

Burpee split toe touch

Begin in a push-up position. Press your body down towards the ground, jump your feet towards your forearms, spring your body up vertically, then scissor one leg in front of your body and one leg behind your body. Attempt to touch your forward foot as you perform the vertical jump. Jump back down into a push-up position and repeat.

Burpee toe touch

Burpee toe touch

Begin in a push-up position. Push yourself down towards the ground, hop your feet towards your forearms, jump vertically, then swing both feet towards the front of your body. Attempt to touch both of your feet as you perform the jump. Bring yourself softly down into a push-up position and repeat.

Burpee variations to try

Did you try these burpee variations? Do you have awesome workout videos to show us? Tag us on Instagram with #TeamPumpUp so that we can see them! These burpee variations are courtesy of PumpUp member @iloveburpees. 

4 moves to build strength with this full body workout

4 moves to build strength with this full body workout

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You're short on time and you want a workout that completely and thoroughly strengthens your whole body. If you're going to squeeze some exercise in between your tightly-packed schedule, it might as well be a full body workout. These 4 moves demonstrated by PumpUp member @fitmissrach will make your efforts worth it. You'll be working your abs, glutes, quads and arms. Only two pieces of equipment are required for these exercises: a medicine ball and a pair of dumbbells. Feel free to try this workout within the comfort of your home or at the gym. That's how accessible it is. Plank dumbbell rows

Plank dumbbell rows - 4 strengthening moves for a full body workout (GIF) from the PumpUp Blog

Begin in a plank position. Your shoulders are in line with your wrists, your feet are shoulder-width apart and you're gripping a dumbbell in each hand. Keep your elbow close to the side of your body and stabilize your core as you draw the elbow up towards your body in a rowing motion. Repeat on the other side. Perform at least 12 reps on each side.

Plank side tucks

Plank side jumps - 4 strengthening moves for a full body workout (GIF) from the PumpUp Blog

Begin in a plank position. Your feet are close together, shoulders aligned with your wrists in a straight line and hands gripping dumbbells. Tuck your knees and jump your feet together, towards the side of one elbow. Promptly jump towards the other side and repeat for 30 seconds or at least 12 reps on each side.

Medicine ball squat jacks

Plank medicine ball squat jacks- 4 strengthening moves for a full body workout (GIF) from the PumpUp Blog

Hold your medicine ball tight towards your jest, with one hand on each side of the ball and elbows out. Drop into a full wide legged squat, with your knees just over your toes. Jump your feet back together so that you spring into a straight standing position, then drop back down into a wide legged squat. Repeat for 30 seconds or at least 12 reps.

Medicine ball squat to overhead reach

Medicine ball squat reaches- 4 strengthening moves for a full body workout (GIF) from the PumpUp Blog

Hold your medicine ball out in front of you with straight arms, one hand on each side of the ball. Take a wide legged stance and drop down into a full squat, lowering the medicine ball down towards the floor and in between your legs with straight arms as you squat. As you straighten your legs, reach the ball over your head, maintaining the same arm position. Repeat for 30 seconds or at least 12 reps.

4 move full body workout from the PumpUp Blog - Get your heart pumping! You just need a medicine ball and a pair of dumbbells. Plank dumbbell rows, plank side tucks, medicine ball squat jacks, and squat to overhead presses.

Love these 4 strengthening full body workout moves from PumpUp member @fitmissrach? Let us know in the comments below and tag us on PumpUp and Instagram with #TeamPumpUp and #WorkoutWednesday if you tried these moves! Have any other favourite full body workout moves that you'd like to show the PumpUp community? Tag your videos on Instagram with #TeamPumpUp so that we can see them!

Get your body pumping with this partner arm workout

Get your body pumping with this partner arm workout

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Make your Sweaty Sunday really and earnestly sweaty with this partner arm workout to remember. Your upper extremities will feel like jello sticks, and that's okay. It means that you're working hard. PumpUp members @breezybaby and @kfit22 made a very sweaty arm workout video to help demonstrate the moves.  What are your favourite ways to work your arms? Show us how! Challenge yourself and remember to tag your sweaty selfies on the PumpUp app today!

10 minutes on the stair stepper (warm up)

 

20 squat to medicine ball passes
Squat to medicine ball passes : a killer move that will target your arms during this partner workout. Find out more on the PumpUp Blog
Begin with the medicine ball and chest level, elbows slightly bent to support the weight of the medicine ball. Drop down into a squat and make sure that your knees don't reach past your toes. When ascending, launch the medicine ball out of your hands (vertically), and let your partner catch it. Repeat.

 

10 burpees with push-ups
Burpees to push-ups (GIF) - A move that keeps your heart rate up and improves your strength during this partner arm workout. Find out more on the PumpUp Blog
Perform a regular burpee by dropping your hands firmly onto the floor. Lower your body into a push-up, making sure that your shoulders are in line with your wrists. Jump your feet back towards your forearms and promptly launch your body upwards towards the ceiling, with your hands raised. Repeat.

 

20 high knee runs (each leg, 40 total)
High knee runs. Get your heart pumping with this awesome no-equipment exercise. Find out more on the PumpUp Blog
Run in place while lifting each knee towards your chest. Alternate legs and pump your arms through the motion as quickly as you can.

 

20 deadlift-row-tricep kickbacks
Dumbell deadlift-row-tricep kickback combos. This move targets different parts of your arm to strengthen your muscles. Find out more on the PumpUp Blog
Hold your dumbbell, lower it towards your feet and keep a flat back when doing so. Push through your legs to lift yourself up, press the dumbbells towards your obliques, bend your elbows a a 90 degree angle, and kick back your arms.

 

20 bicep curls to shoulder presses
Dumbbell arm gif
Hold the dumbbells so that the handles of the weight are parallel to you. Press your arms to your sides, lower your forearms and raise them. Bring the dumbbells up to your shoulders and press the weights up. Lower your arms and repeat.

 

Perform this partner arm workout 2-3 times for best results. Have fun and remember to tag your videos on Instagram with #TeamPumpUp so we can see them! Have a great sweaty sunday! Let us know if you performed this partner arm workout in the comments below!

 

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