82 Push-Ups You Need to Know About. Drop and give me… 82?
That’s right. We at Greatist love — nay, adore — the push-up. It’s one of the simplest and most functional exercises around, and it works almost every muscle we’ve got: the triceps and chest get a great workout, but the movement also engages the shoulders, core, lats, lower back, legs, and glutes. Doing the same old push-ups day in and day out can feel a little vanilla, so we’re here to shake things up.
Variety can supercharge a workout and throw a whole range of new muscles into the mix. Note: There is no International Push-Up Authority, Official Push-Up Certification Board, or anyone in charge of naming the different kinds of push-ups. Beginner push-ups There’s no shame in starting at the beginning! 1. 2. 3. 4. 5. 6. 7. 8. 9. 10. Intermediate PUSH-Ups This is where you’ll earn your bachelor’s degree in push-ups and the kind of advanced bodyweight skills that will come in handy for the rest of your life. 11.
The 30-Minute Glute-Building Bodyweight Workout. The sun is heating up, and there’s no better way to squeeze into those summer shorts than to squeeze those cheeks in a butt-building sesh.
The glutes are a crucial component in running, jumping, throwing, swinging, striking, and twisting. They also stabilize the hips for anterior and posterior pelvic tilting, absorb impact of hip movement, and stabilize the spine (among other big time roles). So, the stronger your booty, the better you move. Ready to get your glutes in gear? This 30-minute workout from trainer, Greatist contributor, and all-around glute expert Kellie Davis can be done anywhere, any time! For more glute-focused workouts and training tips, check out Strong Curves: A Woman’s Guide to Building a Better Butt and Body by Kellie Davis and Bret Contreras. 6 Breathing Exercises to Relax in 10 Minutes or Less. You might also like 15 Easy Ways to Beat Anxiety Now READ Over-worked, under-slept, and feeling pressure like whoa?
There are plenty of ways to find calm—without investing in a 90-minute massage. Turns out all you need is a pair of healthy lungs, your breath, and 10 minutes or less. Here are six expert-approved ways to relax using breathing techniques borrowed from yoga, meditation, and even the therapist’s chair. The Need-to-Know Don’t wait until fight-or-flight kicks in before minding the breath. Your Action Plan From the confines of a bed, a desk, or anywhere negativity finds its way, consider these six techniques to help keep calm and carry on. 1. How it’s done: Balance can do a body good, beginning with the breath. When it works best: Anytime, anyplace—but this is one technique that’s especially effective before bed.
Level of difficulty: Beginner 2. When it works best: Before an exam or any stressful event. 25 Must-Try Medicine Ball Exercises. Email Illustrations by Bob Al-Greene Time to get schweddy with some balls ! Medicine balls, that is. 6 Core Ab Moves That Bring Results Quickly. 8 Bodyweight Exercises to Try at Home. Living spaces and schedules can get pretty cramped these days. But that doesn’t make squeezing a couple exercises between furniture — or roommates! — impossible. Just under three hoursper week of moderate-intensity exercise (the challenge level of a brisk walk) can help reduce heart disease, some cancers, and improve mental health and cognitive function. So in addition to power-walking to and from class, here are eight moves that'll really get you movin' — right in the comfort of your own home. The Moves. 14 Must-Try Tools to Speed Recovery. The workout may be done, but the work is far from over.
Whether you’re checking off your first 5K or an intense strength training session, now is the time to finish strong with a smart recovery plan. For many, this can mean a mix of foam rolling (aka self-myofascial release), stretching, and perhaps even an ice plunge (polar bear club, anyone?). Paired with proper post-workout nutrition and adequate sleep, over time, research shows athletes will recover faster and adapt to more challenging workouts more quickly — score! To make the most of your recovery time, here are 14 expert-approved tools to help the body recover, rebuild, and get ready for more. 11 Must-Try Moves to Get Started With Tabata.
Walk into any boot camp-style class, and you're likely to be hit with rounds of high-intensity interval training.
And while there can be lots of variation, the principle is always the same: all-out effort followed by recovery. You might also like Is It Better to Stretch Before or After a Workout? READ But there's one classic style worth adding to your repertoire if you haven't tried it already: Tabata. The system is easy to remember: 20 seconds of work, followed by 10 seconds of rest, and repeat. With that in mind, Tabata typically isn't a good idea for workout novices. Your Action Plan Because this exercise strategy is more of a formula than a specific workout, the possibilities of a Tabata protocol are nearly endless. Below, we've included some classic Tabata moves to get you started. Classic Tabata Moves BurpeePush-UpLunge (any variation)Kettlebell SwingDumbbell Squat (or another squat variation of your choice) Sprints (Get started with these running tips.)Rowing.