This four-week plan keeps things simple utilizing just three basic moves with a plyometric challenge thrown in every other day. Alternate grounded exercises with plyometric and rest on Sundays. This plan is completely adaptable. Whether you do your plyometrics hardcore, going as fast as you can or you opt for simply dynamic movement at your own, reasonable pace, you can
Most women count their repetitions at a constant, steady pace. But to spark a change in your body’s composition, you need to shock your muscles with new training methods. That’s where these series of numbers come in: they each represent time in seconds and provide a “tempo map” for your reps. Take the series 1–2–1 in relation to a leg
Training with kettlebells is a really effective way to build power and burn serious calories at the gym. That's why we designed this two-move, fat-burning kettlebell workout around the most classic kettlebell exercise: the swing. You’re working everything from grip strength to core strength, to your booty and backside. Not just that, but there is no ‘downtime’ during the kettlebell
Building a butt isn't easy, which you'll know. Unless you've been living under a rock for the last decade, you will have noticed that butts are a thing. And I don't just mean butts, I mean BUTTS. There's a lot of things I won't thank the Kardashians for (cycling shorts as a fashion statement being one), but encouraging people to
Whether you want to add curves or streamline your own, this plan offers the perfect balance of strength, flexibility and cardio. The goal is to build a functionally strong, symmetrical, feminine body while creating curves. This workout is created especially for women and will make you strong, not boxy! This hourglass program has three main points of focus: building the hamstrings and
High-intensity plyometric moves, like the ones in this plan, target several muscles simultaneously and keep your heart rate elevated the entire time you’re exercising. Result: You burn more calories and fire up your metabolism long after the workout is over. These explosive movements require almost no equipment, either, so you can work up a sweat no matter where you are. Check out the plan, workouts,
You either love them or you love to hate them (we're talking about burpees), and most people fall into that latter camp. But before you go writing off burpees altogether, try this workout and decide for yourself. The burpee is one of my favorite full-body movements there is when it comes to kinesthetic awareness, basic strength, and cardiovascular output. When
Looking for more ways to work your thighs than endless squat and lunge variations? It’s your lucky day. While you may already know spot toning doesn’t really work, you can turn to certain moves that target your inner and outer thighs for some extra TLC. These creative moves, work your thighs in ways you didn’t know were possible. (But don’t psych yourself out—while they may
A lot of us see time, money, and space as an obstacle to getting in a workout. But bodyweight training is cheap, and you really don't need much room. With these bodyweight leg exercises, in particular, you can also sidestep injury by strengthening typically weaker muscle groups, like the hamstrings and glutes. While strength training might sound synonymous with lifting
Maybe you haven’t thought about it at all, but you’ve certainly noticed every person has a different butt—whether it be the shape, size, or what have you. So why should your workout be one-size-fits-all? You're certainly not, and that's completely normal! This high-intensity circuit is designed to whip your bottom into top shape. All of the exercises are great for sculpting a
