Welcome to our upper body strength workout! Today, we’ll target your arms, shoulders, chest, and back. Grab your dumbbells, and let’s get started!

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Focus on your legs and glutes with this easy resistance band workout – perfect for building lower body strength! Push yourself and feel the burn as you tone and sculpt from the comfort of home.

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Standing core exercises are a good addition to your routine. They’re beginner friendly and most importantly, they can improve posture and balance!

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You can go to the gym, hop on the treadmill, exercise bike, or elliptical for 45-60 minutes. There is nothing wrong with that, and many people enjoy the camaraderie of the gym. If you don’t have a gym membership, though, you can still lace up those sneakers, put on some workout attire, and get a workout in without leaving the house. 

Sometimes, there isn’t enough time in the day to make it to the gym. Not to mention, it is an extra expense, which is pointless if you don’t make use of the gym. With a little space and the ability to push yourself, you can easily exercise in your own home. The best way to get the blood flowing and sweat dripping is to engage in plyometric exercises. 

Benefits Of Plyometric Exercises

Plyometric exercises use the force and speed of various movements to build muscle power. The exercises activate fast-twitch muscle fibers that are for short bursts of energy. These are great at-home exercises because they don’t require a lot of space or gym equipment. They do, however, require max effort, which ultimately increases cardiovascular benefits. The key to reaping all of the benefits of these exercises is to fire up your core temperature. That causes the sweat to flow, which is the body’s way of cooling down. The more strenuous the workout, the more heat the body produces. 

If you go through the following exercises and do not sweat at all, you need to increase the intensity. Maybe that means you take fewer breaks between exercises. You can always find a way to either perform a low-impact variation of the exercise, or make it harder on yourself. The thing to remember with these exercises is that you want to get sweaty!

Squat Jumps

Stand straight up with your feet slightly wider than hip-distance apart. Push your hips back and down, keeping your weight in the heels and your back straight. Once you are in the squat position, engage your glutes, drive through your heels, and explode, extending your hips and springing off your toes to jump into the air. Land softly back into a squat position and continue to repeat the jumps. Complete three sets of 10 reps.

Skater Jumps

Stand straight up with your feet hip-distance apart. Steady your core and engage your left quad and glutes to jump to the right, landing on your right foot with your knee bent. Keep your chest up, hips, back, and bring your left foot behind your right, keeping it off the ground. Immediately push off your right foot to hop to the left. Continue alternating until you complete 10 reps per side. Complete two more sets, resting in between. 

Mountain Climbers

Begin in a high plank position, stacking your shoulders over your wrists. Engage your core and form a straight line from your shoulders to your heels. Maintain a flat back and tight core as you drive your right knee in toward your chest and then straighten it back quickly. Immediately drive the left knee toward your chest and continue alternating like this for a total of 30 seconds. Complete three 30-second sets, resting for one to two minutes between each set. 

Pike-Ups

Begin in a high plank position, stacking your shoulders over your wrists. Form a straight line from your shoulders to your heels. Jump your feet in as you drive your hips into the air, forming a pike shape, or reverse V-shape. You should engage your lower abdominals to help with this jump. Immediately hop your feet back into plank position and then repeat for 30 seconds. Complete three sets of 30-second reps, resting for one to two minutes between each set. 

Lateral Hurdle Hops

Begin by standing straight up with your feet together. Place a yoga block outside your right foot, or imagine that there is some sort of object that you must hurdle over. Bend your knees slightly and hop over the “hurdle” to your right, landing softly with your knees bent. Immediately jump back to your left and then continue alternating side to side for 20 seconds. Complete three sets of 20-second reps, resting for one minute between each set. 

Burpees

Stand up straight with your feet hip-distance apart and arms by your sides. Bend your knees and place both hands on the ground before you hop your feet back behind you to enter a plank position. Keep your core tight and form a straight line from your shoulders to your heels. Quickly hop your feet back to your hands and engage your glutes to drive through your heels to jump up, while simultaneously extending your arms overhead. Land softly and continue through this cycle to complete 10 burpees. Complete three sets of 10 reps.

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It’s a very common occurrence to find yourself in a workout class or plan that just isn’t a good fit. Maybe dance cardio started out as an interest, but it proved your lack of rhythm after a couple classes. Yoga seemed like a good idea, but you require something more fast-paced. The reality is that finding a workout that suits your personality can be a challenge, but it isn’t impossible. 

You don’t always have to remain in your comfort zone. In fact, a lot of good comes from stepping outside your comfort zone, but you want to feel like your best and most confident self. To help you feel your best while working out, health experts recommend choosing workouts that best suit your personality. Some people gel more with Zumba, while others prefer high-intensity interval training (HIIT). Consider the following at-home workouts based on your personality and let us know if they work for you in the comments below. 

HIIT Workouts For Busy Bees

Pressed for time? There’s no better workout routine than a HIIT workout. Not only are HIIT workouts efficient, but they also get you sweating in no time. High-intensity training can help boost your cardiovascular and muscular strength simultaneously. You tend to do a series of exercises back-to-back without much rest. That means an efficient workout may only take 20 minutes out of your day!

Stretch Classes For Architects 

Yes, we are referring to people who design buildings. Architects are intentional in how they visualize space, so this personality type tends to be intentional with their time and effort. If you plan your day around the sunrise and sunset and recognize that everything has a purpose, then a solid stretching class is highly beneficial for you. While stretching helps to improve flexibility, it is also a highly restorative form of exercise that exhibits several mind-body benefits. 

Strength Classes For Go-Getters

Are you the type of person who doesn’t take no for an answer? If that describes you, then strength classes are right up your alley. Strength training requires a little grit in order to make it through all the reps and sets. A weighted strength training class is no easy feat, especially if there isn’t a lot of time between each exercise. That’s why people who engage in strength training tend to be resilient, calculated, and understand that time will reveal the results you seek. If this describes you, then invest in some dumbbells or resistance bands so you can build on your success as you progress through the workouts.

Flow Classes Are For Peacemakers

What is a peacemaker, exactly? This type of person tends to be empathic and in tune with the energy that surrounds them. This person, quite literally, keeps the peace between friends and family. In order to invite peace into your own life, exercise enthusiasts recommend simple yoga flows that require you to follow your breath. This helps replenish your own energy, especially if you are a drama referee in life. There are many restorative yoga poses and flows that you can do almost anywhere. 

Hiking For People With High Levels Of Openness

We know that hiking isn’t an at-home workout, but it’s often good to get out of the house. Hiking is great for people who seek out adventure and embrace new challenges. Because hiking is ever-changing, each trail is always uncharted territory. This is why hiking is an excellent way to burn calories and increase strength for open personality types. A 2019 study found that people who hiked for two hours a week reported an increase in mental and physical health. Even if you take short walks around your neighborhood, you can help improve blood sugar and blood pressure. 

Home Calisthenics For The Logician

Logicians are proud of their creativity and individuality, wondering a great deal and pushing boundaries. One of the great things about being open-minded and enthusiastic is that you enjoy trying new things. That doesn’t mean you are big into showing off, which makes home calisthenics an excellent training regimen. These exercises enable you to experiment with bodyweight movements, so you can develop strength without doing so in the public eye of the gym. Switch up the movements constantly to target all of your major muscle groups.

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Health is the biggest priority of all! Well, that’s our motto, and we hope that people learned to adopt that mindset after the crazy year that was 2020. Outside of dietary shifts to improve overall wellness, people had to shift the way they exercised, adjusting workout routines in response to gym closures. Needless to say, the fitness landscape is drastically different now. 

That’s why 2021 promises new and exciting changes in fitness cultures! People started working out from home during lockdown, purchasing any gym equipment that wasn’t already sold out. Through online workouts, exercise apps, and basic necessities, people learned that they could stay fit and healthy without gyms. For example, Peloton saw a 232% increase in sales during the first quarter of 2020, and E-commerce Times reported that dumbbell sales increased by 1,980% from April 2019 to March 2020. 

According to research, roughly 80% of adults took to some form of exercise during COVID-19 restrictions. Whether that was walking around the neighborhood, engaging in online HIIT workouts, or joining yoga Zoom classes, people understood the importance of movement. 

What’s To Come In 2021? 

Now that restrictions are relaxing and things are opening up, what can we expect from fitness trends in 2021? Some people are eager to get back into the gym, while others have already started working out at smaller, private outdoor gym facilities. The fitness world is definitely going to look different from now on, and these are five trends that health experts expect to see in 2021. 

Home Fitness

OnePoll conducted a poll consisting of 2,000 people. Roughly 75% of them stated that it was easier and more convenient to work out and stay fit at home than if they were going to gyms. More people are interested in at-home exercise, especially since the reopening of gyms is uncertain as we continue to move through the pandemic. Home fitness doesn’t require a gym membership, and saving money is paramount now more than ever before. With a pair of resistance bands, a set of dumbbells, and the internet, it’s very easy and affordable to stay or get in shape. Additionally, many fitness apps are free and the ones that cost money are much more affordable than the average gym membership. 

Quick-fire Workouts

It’s no secret that attention spans are shorter than ever. People can barely make it through a 15-second reel on Instagram, let alone a 45-minute workout! Additionally, schedules remain hectic, which means that people want to break a sweat and feel the burn in a shorter amount of time. Micro-HIIT workouts or quick-fire workouts range from three minutes to 20 minutes. Because they are rapid and intense, you only need to do them three times per week. Fiit offers workout challenges that range from 7-10 minutes, and they work to increase cardio and enhance strength. Expect to see short HIIT workouts that offer amazing benefits as we move through 2021. 

Holistic Fitness

Mental health was just as important as physical health during the pandemic. Establishing a healthy mind-body connection is integral for mental relaxation and stress relief. Fitness enthusiasts aim to promote physical fitness and mental health without making the two separate. According to statistics, Pilates, yoga, and other mind-body activities are projected to become a $66 billion industry by 2027. This number includes both virtual and in-person classes, apparel, equipment, and more. Expect to see a push in intentional exercise in 2021, which focuses on muscle and mental activation. 

Active Video Games

Wii Fit saw its popularity back in the day, but there is new growth on the fitness video game horizon. As it turns out, the video game industry developed more games that require body movement in place of the plain old controller. Just Dance 2021 will involve dance-related workouts to have fun and enjoy with a group or on your own. Nintendo Ring Fit will be an interactive game, which involves holding the wheel in front of you and following the full body movements. VR companies are also expected to bring training into the VR world very soon. 

Wearable Technology

From the Whoop Strap to the Oura Ring, the wearable technology industry has increased in popularity over the past decade. At first, it was all about the FitBit. Now, experts predict that over 900 million people will be wearing fitness devices by 2022. These devices help provide valuable information about overall health. From overall exertion and personalized recommendations to recovery and sleep, these devices help to track and improve overall wellness. 

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For most people, the New Year represents a fresh new start, a chance to hit the reset button. Leaving 2020 in the past is something that people can’t wait to do. This year turned every person’s world upside down and we had to learn, adapt, and transform as a result. We are now evolved and ready for what the future brings. Even though 2021 is just around the corner, we know that we have a long road ahead of us, and there is still room for growth. 

If we can take away one positive aspect from 2020, it’s that people made a larger investment in health and wellness. Hopefully, society continues to become healthier and cares for overall well-being. With this new interest in health, experts predict a new batch of health trends for 2021. Some trends are brand new for the upcoming year and some continue to evolve from where they started this year. Keep reading to find out what health trends you can expect in 2021.

Gut Health

There is a direct link between a healthier gut and a strong immune system, but a healthy microbiome benefits the entire body. People are all about probiotics, including kombucha, fermented foods, kefir, and miso, all of which work to increase the presence of beneficial gut bacteria. As we enter 2021, health experts predict that people will continue to learn more about how different foods affect their gut. In addition to probiotic consumption, health enthusiasts must also consume prebiotics, which feed probiotics. Get some prebiotics by eating foods like sunchokes, walnuts, asparagus, and garlic.

At-Home Workouts

It’s going to take a while before gyms re-open their doors, but this all depends on where you live. Nevertheless, many people discovered how easy and affordable it is to workout at home. Not to mention, engaging with online videos is often more fun for people and it’s like having a personal trainer without forking out the high cost that comes with it. The only negative about this is that people may have a difficult time finding free weights, e-bikes, or other workout equipment because companies are sold out.

The Air Frying Sensation

One of the best things to come out of 2020 was that people started cooking more often. One of the most popular cooking contraptions of 2020, besides the Crockpot or Instant Pot, was the air fryer. According to EatingWell.com, air fryer recipes during 2020 increased by 239%. Air fryers are essentially convection ovens that give food crispy texture without having to cook it in tons of unhealthy oils. Some people are hesitant to buy an air fryer because they take up space, but they are very versatile and affordable. Expect to see more air fryer recipes in 2021. 

More Research On Healing Benefits Of Psychedelics

In 2020, Oregon became the first state to legalize psychedelic mushrooms, but more states plan to follow suit in the wake of the psychedelic renaissance. Many reports find that psychedelic-assisted therapy benefits people with depression, PTSD, and anxiety. The scientific community plans to conduct more studies on the health benefits of psychedelics, and how they may incorporate them into modern medicine. 

Healing The Planet

The quest to keep the planet as healthy as possible is never-ending. When most of the world was under strict lockdown orders, people saw how much the environment benefited. Dolphins appeared back in the canals of Venice, Italy, and air quality improved in busy cities. Natural landscapes flourished, even if it was only temporary. People saw how taking a break from everything helped nature restore itself, making people realize how much everyday life negatively affects the planet. Health experts expect a new wave of environmentalism that puts power back into the hands of nature. 

Bye Bye Inflammation

People want to beat inflammation almost as bad as they want the coronavirus to disappear. Inflammation is at the root of common life-threatening illnesses, and most health websites saw an uptick in anti-inflammatory content. While inflammation is a natural response to help protect the body from injuries or foreign invaders, chronic inflammation damages the body over time. Heart disease, arthritis, and cancer are common inflammatory conditions. Turn to inflammation fighting foods like leafy greens, avocados, berries, nuts, seeds, healthy fats, legumes, and citrus fruits. 

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From the days of the quarantine-15 to the fabled holiday weight gain, it’s safe to say that this year and last year were not kind to your waistline. In times of stress, many people resort to food for comfort. Are we right or are we right? It’s too easy to find comfort in food, especially when holiday treats and sweets attack you from all angles. 

The holiday season is fast-paced, what with shopping, end of the year projects, travel, and coordinating with family. Even though the holidays involve a lot of family time, functions, gatherings, parties, and more, it’s still important to carve out a portion of your day for physical activity. If you don’t feel safe heading to the gym or it’s too cold to exercise at an outdoor gym or outside, engage in the following exercises that you can do no matter where you spend the holidays. 

Push-Ups

You can do push-ups anywhere, no matter if you’re in a basement, on top of a mountain, or in your grandma’s living room. The push-up is a great upper body workout that engages your chest, shoulders, triceps, and core muscles. Start in a plank position with your legs extended back and your hands on the ground directly beneath your shoulders. Engage your pectorals and shoulders and lower your body down until it’s hovering above the ground. Press back up to the starting position, keeping your body in a straight line the entire time. Complete three sets of 8-10 reps. 

Side-Ups

These are wonderful for the obliques, which don’t receive the attention they should. Lie down on your right side, stacking your left leg on top of your right. Place your right forearm on the ground perpendicular to your body. In one motion, press up into a side plank position, squeezing your right oblique, hip, glute, and shoulder all at once. Hold at the top for a split second and then lower yourself back down. Complete three sets of 10 reps per side. 

Bodyweight Squats

Whether you need to break up your at-home work life or work off some extra holiday sweets that you put away, squats are the answer. Start by standing with your feet shoulder-width apart. Keep your back straight as you squat down until your thighs are parallel to the ground. Make sure your knees don’t extend over your toes, engage your glutes, and drive through your heels as you return to the starting position. Complete three sets of 10 reps per side. 

Shoulder Taps

This takes the plank to another level! The most important thing to remember is to engage your core to prevent rocking from side to side. Start in a plank position and widen your feet so that they are shoulder-width apart. Keep your core engaged to stabilize your body as you bring your right hand to your left shoulder to tap it. Return it to the ground and then repeat with your left hand to your right shoulder. Complete three sets that last 20 seconds each. 

Lunges

This is the final workout that will propel you through the holiday season. It’s a great exercise because it engages your leg muscles, glutes, and core. Start in a standing position with your feet hip-distance apart. Step your right foot forward and plant your foot on the ground. Bend your legs and make sure that your right knee doesn’t extend beyond your toes. Your left knee should kiss the ground. Don’t bounce off your left knee because that increases risk of knee injury. Squeeze your right quadriceps and glutes as you press back to the starting position. Repeat on the other leg. Complete three sets of 8-10 reps per leg. 

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Gyms have been closed for a while and nobody knows when they will reopen. Since we aren’t about the “holding our breaths until things happen” life, we think it’s paramount to maintain physical fitness during the pandemic. Now more than ever, we have to try our best to keep our bodies as healthy as possible. That means eating the right foods that provide essential nutrients and exercising on a regular basis.

YOU DON’T NEED A GYM OR GYM EQUIPMENT TO EXERCISE. We apologize if you read that with an aggressive tone; we just wanted to get that point across. In fact, there are many gyms, including Planet Fitness and Crunch Fitness, which offer paid workout programs through their apps. If you don’t want to pay for workouts, apps like Pelaton, Nike Training Club, and Pocket Yoga offer free tutorials and circuits. What if you don’t want to any of those things we just mentioned? That’s perfectly acceptable, but you have to find ways to keep your blood flowing.

Delivery dates for non-essential items like kettlebells, dumbbells, and resistance bands are being delayed, so we decided to provide you with a series of full body workouts that are solely comprised of bodyweight exercises. If you feel like adding weight to these exercises, we are almost positive that you have heavy items collecting dust around the house or garage. A semi-filled pain bucket, a gallon of milk, water bottles, or a suitcase of winter jackets can all be weight replacements and incorporated into your workout routines. We hope you find the following bodyweight circuits helpful, and remember that you should use this time at home to stay in shape. Exercise not only boosts physical health, but it also reduces stress and feelings of anxiety, both of which are extremely common in times like these. Good luck with the workouts!

Full Body Workout #1

Exercises:

• 5-10 burpees
• 8-15 push-ups
• 12-20 dynamic lunge jumps
• 20-30 mountain climbers

Instructions:

• Rest for 30-90 seconds between each exercise and about three minutes between each circuit.
• The amount of reps you do will depend on your level of fitness.
• You can find modifications for the exercises if they are uncomfortable or difficult.
• Do 3-6 rounds of this circuit for a good workout.

Full Body Workout #2

Exercises:

• 10 push-ups
• 20 bodyweight squats
• 10 of each: bent over Ys/Ts
• 10 reverse lunges (per leg)
• 30 second plank
• 10 jumping jacks

Instructions:

• Rest for 60 seconds between each exercise and about three minutes between each circuit.
• You can find modifications for the exercises if they are uncomfortable or difficult.
• Do 3 rounds of this circuit for a good workout.

Full Body Workout #3

Exercises:

• burpees
• push-ups

Instructions:

• This is a ladder workout, meaning that you start out with one rep of each exercise. So you start out with one burpee followed by one push-up.
• After a short rest, you do two burpees and two push-ups, and so on and so forth until you’ve completed about 8-12 sets.
• You should only rest for about 5-60 seconds between sets. 

Full Body Workout #4

Exercises:

• pass through lunges
• globe hops
• shoulder taps
• burpees
• side squat
• army crawl plank

Instructions:

• You will perform each of the exercises for one minute and rest 30 seconds between each exercise.
• The goal is to push yourself to do as many reps as you can when you are doing each exercise.
• Once you complete the circuit, rest for about two to three minutes before going through it one more time.

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In the wake of the coronavirus pandemic, people are being told to stay at home and practice social distancing all around the world. Social distancing and isolation is like a wrench being thrown into the gears of life. This is a new chapter and people are going to have to adjust moving forward, but it’s important to stay home and keep your distance from others right now.

For the most part, people think about all the things they can’t do while social distancing. While you can’t physically hang out with your friends, enjoy a lovely meal at a nice restaurant, go to the movies, or attend a concert, there are many activities you can do while social distancing. If you are feeling inspired and don’t want to sleep or binge shows and movies all day, try engaging in one or more of the following ideas to keep you sane during this time.

Start A Reading Challenge

People don’t read enough anymore. There is so much stimulation that comes from engaging with screens, but sometimes it’s nice to pick up a book and immerse yourself in literature. Since many people thrive off setting goals and meeting them, a reading challenge is a great way to increase literary intake. Many places like Goodreads can help you track reading targets and connect with like-minded readers. If reading isn’t your thing, try listening to an audiobook.

Host A Cook Off

People should theoretically be cooking more during this time. What better way to take on a culinary challenge than to do it with friends over FaceTime or Zoom. Invite friends to use four ingredients, just as they do on Chopped, and make a meal. People can judge based on presentation and creativity because they can’t taste your food. Don’t be afraid to get weird with the ingredients.

Learn A Language

This may be one of the best uses of your time while Safer at Home laws are in place. Many apps and programs, such as Duolingo, can help you learn a new language. Not only does this help you become bilingual, but it keeps the mind active and sharp.

Do An At-Home Workout

You don’t need a gym to engage in physical exercise. With countless YouTube videos and free workout apps, there is no excuse for you to avoid working out. Exercise helps to boost endorphin production, reduce stress levels, and decrease anxiety and depression symptoms. Use FaceTime or Zoom so you and a friend can sweat together!

Do A Crossword Puzzle

Some people think that crossword puzzles are only reserved for older people who still get the paper. Incorporate the crossword into your morning routine. You can sip your morning tea and eat breakfast while doing the crossword. If you need a little help, use Skype, FaceTime, or Zoom to call your friends and knock out the puzzle together.

Organize Old Photos

Feel some feels by going through old photos, provided you are old enough to still have a printed photo collection. Not only is it nostalgic, but it can be inspiring. If you don’t have old photos, consider buying a photo album, printing some of your favorite photos out, and organizing them as you please.

Get Some Cleaning Done

While it isn’t as fun as organizing photos, cleaning house is a necessary part of life. Scientific studies have shown that a cluttered home decreases cognitive function and increases rates of procrastination. Well, there’s no better time than the present to go through your closet, garage, attic, basement, pantry, or under the bed to get rid of things and clean those areas.

Have A Game Night

Whether you are living in a house with roommates or family members, gather the troops to take part in a game night. Dust off some of those old board games, play Pictionary or charades, or use online sources to plan a trivia night.

Take A Virtual Museum Tour

Thanks to Google Arts & Culture, you can tour many of the world’s most renowned museums from the comfort of your couch. See what the Louvre has to offer, visit the Taj Mahal, or browse the collection of art at the National Gallery of Art in Washington D.C.

Head To The Garden

If you are lucky enough to have a yard or balcony space, you have the ability start gardening. You can plant herbs or produce items that you can eventually use in your meals. Gardening is a soothing activity and allows you to get in touch with the earth.

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