Today, we’re tackling lower body! This time we will use our own body’s weight to build up strength. We’ll have Maria following along with you on this workout. You got this!

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Today, we’re tackling lower body! Lower body workouts can build strength, burn calories, and reduce risk of injuries. We’ll have Maria following along with you on this workout. You got this!

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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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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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Go to any fitness Pinterest board or look at the most popular online workout videos for women and you’ll notice one thing: it’s all about the butt. On top of that, try to count the amount of fitness “gurus” and influencers on Instagram showing how to do butt exercises. All of this information can be overwhelming, though, and you may not know which exercises are best for a shapely booty.

The gluteus maximus, gluteus medius, and the gluteus minimus are the muscles in your butt. Not only do they help stabilize your pelvis, but they also keep your knees and hips aligned. Weak gluteus muscles make it difficult to go up stairs, walk, stand, have proper posture, or engage in numerous activities.

The common sedentary lifestyle, which involves hours on end in a seated position, the gluteus muscles start to shut down. If you don’t regularly exercise those muscles, you may experience back pain or an inability to workout out properly. All of this is to say that butt workouts are very important. The following exercises are very simple and can be done from the comfort of your home.

Pop Squat

Stand upright with your feet together and hands at your chest. Jump your feet out to the sides (a little wider than shoulder-width apart) and squat down, engaging your glutes as you bend both knees. Your thighs should be parallel to the floor in the squat position. Tap the ground with your right hand and extend your left arm behind you. Jump back to the starting position and immediately jump back down into a squat, this time touching the ground with your left hand and extending your right hand behind you. Continue to alternate which hand touches the floor with each squat. Complete 3 sets of 10-12 squats.

Reverse Lunge

Start in a standing position with your feet hip-distance apart. Engage your core and step back with your left foot, landing on the ball of your foot with your heel off the ground. Bend both knees until your left knee kisses the ground. Try not to bounce off the ground with your knee because you don’t want to injure it. Push off the ball of your left foot and engage your right glute and thigh as you return back to the starting position. Now step back with the right foot and repeat the lunge motion. Continue to alternate legs. Complete three sets of 8-10 reps per leg.

Lunge Pulses

Get ready to feel the burn! Step into a lunge position and keep your back knee a few inches above the ground. Make sure your front knee doesn’t pass your toes. Keep your core and glutes engaged as you pulse up and down a few inches. Do not raise up completely. Stay in this low position and continue to pulse up and down for 20 seconds. Rest for 10 seconds and then repeat on the other leg. Complete 2 more sets.

Side Step Wide Squat

Start in a standing position with your feet hip-distance apart. Hold your hands at chest height and step your right foot out to the side. Hinge at your hips and sink your butt back into a wide squat. Engage your glutes and return to the starting position. Do three sets of ten reps per leg. Do all your reps on a single side and then follow on the other side.

Glute Bridge

Lie face up and bend your knees, keeping your feet flat on the ground with your heels about six inches from your butt. Place your arms by your sides with your palms facing down. Engage your hamstrings and glutes as you lift your hips toward the ceiling. When you reach the top, hold the position for a second before returning to the floor. Complete three sets of 12 reps.

Romanian Deadlifts

Start in a standing position with your feet shoulder-width apart. Raise your arms in front of you, extending them out so they are parallel to the ground. Keep your legs slightly bent, hinge at the hips, and push your butt back a little as you lean forward. You essentially create a right angle with your body at the middle point of the movement. You should feel a little tension in your hamstrings. Contract your hamstrings and glutes and return to the starting position. Complete three sets of 10 reps.

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