Most people know that exercise or physical activity is beneficial for overall health. Even though people may go to the gym on a regular basis, they may not exert themselves enough to have a legitimate workout. It’s possible that people won’t burn enough calories to counteract the anything they ate all day. The fact is that about 30% of people worldwide don’t get sufficient exercise. 

Maybe you work a hard job and don’t have the effort to workout when you get home. Perhaps your desk job drains you and causes utter laziness. Maybe you are a parent and don’t have the time to exercise. If any of those examples describes you, it’s time to try high intensity interval training (HIIT). That’s exactly what Vinnie, a.k.a. V-Man, did with the one and only She Beast, Nadege Ndjebayi. 

What Is HIIT?

Involving short bursts of intense exercise with low-intensity recovery periods, HIIT works to improve both cardiovascular and muscular strength. Many people love HIIT workouts because they only last for 10-30 minutes. Even though they are shorter than the average gym-goer’s workout session, HIIT sessions have proven to be more effective. Studies show that HIIT workouts burned 25-30% more calories than other forms of exercise. You’ll see how exhausted Vinnie was in the video in this article. In fact, he’ll tell you all about it below.

I love a good workout. Whether it’s riding down the slopes on a snowboard, lifting free weights, surfing, or hiking, I love to explore as many activities as I can. One thing I had never done, though, was HIIT training. I’m not a cardio guy, and you’ll see how badly the She Beast whooped my ass in the training session. Am I out of shape? Cardiovascular speaking, absolutely, but that’s because I don’t focus on cardio exercises as much as I should. That left me feeling embarrassed and weak during the workout session, but sometimes it’s good to feel that way. It means the training works!

Who Is The She Beast?

Nadege Ndjebayi is one of the most inspirational and motivated women I’ve ever had the chance to meet. Born in Paris, Ndjebayi has dedicated a huge portion of her life to transforming her health. She struggled with weight gain and poor eating habits in the past, but she found the will to overcome obstacles and emerge a healthier person. She is a personal trainer who has the drive to inspire the masses, and she exudes female empowerment. Her love for fitness has helped other women find their inner she beasts. You’ll see how mighty her roar (and muscles) are in the video. 

Ndjebayi trains at The Method, a black-owned gym in the heart of Downtown Los Angeles, CA. It aims to give people the most efficient workouts, while offering impressive recovery methods to maintain optimal physical health. The gym offers a variety of circuit, boxing, and booty-focused workouts, but the featured one is the Metcon. This 25-30 minute HIIT workout aims to burn 600-700 calories. That’s the craziest workout I’ve ever heard of! Naturally, I had to try it.

The Workout

Before I start telling you how exhausted I was, let me first start by saying that the gym feels like a club. She Beast calls it, “the only club you should be excited to go to.” The lights are going, the music is bumping, and She Beast is yelling at you the whole time. She’s not yelling to demean you or anything like that; rather, she’s doing her best to match the intensity and motivate you to power through the workout. 

I started by biking a mile on the assault bike, which is a heavy-duty exercise bike. Using your upper and lower body, you crank the pedals and pull/push the handles. From there, I went straight into pull-ups for 30 seconds, followed by tricep dips for 30 seconds. Only then was I allowed to rest for 30 seconds. Then I was back to the pull-up bar. I managed to complete a few pull-ups, but then She Beast had to assist me with reps for the remaining time. Fortunately, I could still do tricep dips after finishing those pull-ups. 

After 30 more seconds of recovery, I went back to the pull-up bar. Little did I know, that I had no strength left. I tried pulling myself up, but nothing happened. My lats and traps were useless and I was done for. And we were only on the first circuit of the workout! I should’ve taken the resistance band to assist with pull-ups that she offered me in the beginning. 

She Beast then pointed to the stair climber. I was excited to try this machine, which I only ever saw in the Rocky montages in the movies. Although, I did not look as ripped and determined as the boxers in the movies. As you can see in the video, I looked exhausted, because I was. I dug deep and was inspired to keep pace with the thumping beats she blasted in the studio. It was She Beast who kept me motivated to complete the workout. She kept saying, “Come on! Stay on the beat!” I tried as best I could.

Post Workout

Needless to say, I wanted to die. My lungs had never worked that hard in my life, and I was proud of myself for completing the workout. Before this HIIT session, I never needed help with pull-ups in my entire adolescent or adult life. It was definitely humbling because it exposed the areas I need to improve on in my fitness game. 

Did I feel like my inner She Beast came out to roar during that session? I don’t know if it did. I think it went to hibernate after the workout, though. What I do know is that if you want to get in shape and be the best version of yourself, head over to The Method gym and take some classes from the She Beast. You can find out more about her and what she does with the information below. 

Instagram: @nadege_ndjebayi

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If you’re involved in the fitness world, you must be familiar with the recent obsession with glute workouts. Influencers and fitness enthusiasts on Instagram, Tik Tok, and YouTube have increased the focus on lower body workouts. Some people post short workout tutorials, while others talk about routines and post flattering “leg day” pictures. Stronger glutes don’t simply make for great social media pictures, though. 

The gluteus muscles are some of the most powerful muscles in the human body. They belong to the posterior chain, which consists of the hamstrings, calves, and back muscles. This muscle group generates the most force for human movements. While deadlifts, box jumps, heavy squats, and power cleans all work this muscle group, so do the smaller, lower impact exercises in this article. Form firmer glutes with the following exercises, but make sure to incorporate cardiovascular activities and other exercises into your workout regimen for optimal tone.  

Bodyweight Squats

You knew this exercise was going to be on the list. Bodyweight squats are the best because they target the glutes, quadriceps, hips, calves, and core. Stand up straight with your feet hip-distance apart. Bend your knees and lower into a squat, keeping your knees behind your toes. Imagine sitting back into an imaginary chair. Keep your back straight and once your thighs are parallel to the ground, press through your heels, engage your glutes, and return to the starting position. Complete three sets of 10-12 reps. 

Alternating Lateral Lunges

This is an excellent exercise that works the glutes and hip abductors, which sit around the side of the hip. Start standing with your feet hip-distance apart and step your right leg out to the right side. Bend your knee as you plant your foot and sit back into a lunge, hinging at the hips. Keep the majority of your weight over your right leg and don’t let the knee extend beyond your toes. Squeeze your inner thighs, glutes, and hamstrings to push off the right foot and return to the starting position. Repeat on the left leg to complete one rep. complete three sets of 12 reps.

Step-Ups

Not only does this exercise target your glutes, but it also works your quadriceps and calves. When you select a platform, make sure you choose one that is high enough that your knee achieves a 90-degree angle when you step on it. If that is unfeasible, use a lower step or platform. Stand up straight in front of the step or platform and place your right foot firmly on the step. Engage your glutes and drive through your right heel, simultaneously pressing off the ball of your left foot. As you step up, bring your left foot to touch the platform. Step your left foot back down to the ground and bend your right knee to return to the starting position. Complete three sets of 12 reps per leg. 

Reverse Lunge

Reverse lunges are another thigh-burning, glute-stimulating workout. Stand up straight with your feet hip-distance apart. Step your right foot back directly behind you and lower your hips, bending your right knee so that it just kisses the ground. Your right heel should be lifted off the ground and your left leg should be bent, making sure not to extend the knee beyond your toes. Keep your back straight and your gaze straight ahead. Engage all of your leg muscles to return to the starting position. Complete three sets of 12 reps per leg. 

Calf Raises

You can’t have good looking glutes and neglect your calf muscles, folks. It’s all about balancing and working various muscles! Stand on the edge of a stair and hold the railing or wall for support. The balls of your feet should be on the edge of the stair and your heels should hang off. Allow your heels to fall bellow the step and then use your calf muscles to press up onto the balls of your feet. Pause at the stop, squeezing your glutes and calves, and then lower back down slowly. Complete three sets of 15 reps. 

Sidestep Squats

Get ready to feel the burn! This exercise requires a resistance band with medium-light tension, and it aims to work the gluteus medius and minimus. Most of the other exercises on this list target the gluteus maximus. Step your feet on the resistance band and widen your stance so that your feet are beyond shoulder-width. With each hand, grab the top of the resistance band just above your knees, holding it taught. Keep your back straight, lower into a squat, engage your glutes, and take a wide step out with your right leg. You’ll now be in a deeper squat and the band will resist the step. Step your left foot in to return to the original wide squat stance. Continue sidestepping across the room, or as far as you can. Complete three sets of about 10-12 steps. 

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The six-pack is the holy grail of fitness. Something magical happens when you look at a person with chiseled abs. How do you get abs of steel? As with toning the rest of the body, the recipe is simple: eat a healthy diet, drink less alcohol, do ab workouts, and engage in light cardio exercises.

In your quest to have a shredded abdominal area, you inevitably strengthen your core. A strong core can help you improve balance, overall strength, and reduce your risk of injury when performing other exercises. The core includes all the muscles that exist between your chest and hips. When you do an ab workout, you engage your rectus abdominis (the six-pack muscles), your transverse abdominis (muscles that wrap around your stomach), and your obliques (the side abs that assist with rotation).

The abdominal workout sequence in this article will engage all of these muscle groups to help you tone and strengthen your core. You’ll definitely feel the burn in your core so make sure to stretch after your workout. 

Plank

This is the go-to core workout that demands engagement from your entire abdominal area. Start in a kneeling position with your toes tucked. Walk your hands out until your legs are extended. You should be balancing on the balls of your feet and your hands, which should be directly under your shoulders. Engage your abs, glutes, thighs, shoulders, and chest to keep the body in a straight line. Hold this pose for 30 to 60 seconds and then rest for 15 to 30 seconds. 

Bird Dog

This exercise forces you to work on stability, which means that you have to engage your core to avoid twisting and rocking. Start in a tabletop position with your hands under your shoulders and knees under your hips. Engage your core as you extend your right arm in front of you and left leg in back of you. Pause in this position for half of a second and then draw your right elbow and left knee into your torso. Repeat until you complete 8-10 reps and then repeat on the other side. 

Russian Twist

This exercise focuses on working the obliques, but you still need to engage your abdominals. Sit down on your mat and lean back until you feel that your abs are engaged. Extend your legs up into a shallow “V” for a more intense workout, or bend your knees and hover your feet about six inches above the ground. Bend your elbows out to the sides and clasp your hands together over your chest. This is the starting position. Rotate your torso to the right side and reach your elbow back as you twist. Try your best to keep your core and legs stable. Rotate back to center and then to your left side in one fluid motion. Continue rotating back and forth for 10 reps per side. 

The V-Up

Get ready to feel the burn! Start by lying on your back with your legs extended. You can keep your arms by your sides or extend them overhead. In one movement, engage your core and lift your legs and upper body into a “V” shape. To make it more difficult, reach your fingers all the way to your toes instead of bringing your hands by your calves. Complete 8-10 reps. 

Bicycle Crunch

This is one of the most effective moves for your obliques and rectus abdominis. Lie flat on your back and place your palms behind your head with your elbows out the sides. Keep your legs extended out in front of you. Contract your abs and lift up slightly as you twist toward your right, while you simultaneously draw your left knee in. Your right elbow and left knee should almost meet. Return to center and repeat on the other side. Complete 10 reps per side. Make sure that you reach you elbows toward your knees and don’t simply bend your knee all the way in because that is an ineffective way to do this exercise. 

Leg Raises

Lie down flat on your back with your legs extended and your arms by your sides. Engage your lower abdominals and raise your legs until they are in a vertical position. The most important thing during this exercise is to keep your lower back flat on the ground. The way you do that is by holding in your lower abdomen the entire time. Lower your legs down slowly and then continue the leg lifts. Complete 10 reps. 

You can start with one time through this circuit and then advance to two or three times through the circuit for an intense ab workout. 

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