5 Exercises That Burn a Ton of Calories

Posted on 24/08/2019 by vrapto24/08/2019

The most popular machines at any gym are the elliptical, stationary bikes, and treadmills. Why? I think it’s because they show you the amount of calories you’re burning. FYI—you don’t need a machine to burn that many calories! These 5 exercises will get you the most bang for your buck in burning calories and hitting several muscles at once. Best of all, you can do them at home without a machine. (NOTE: All the calorie estimations are for a person who weighs 155 pounds.)

1. Plank drag (with towel). Get into a plank position, with your hands right underneath shoulders, with your abs engaged and a flat back. Also, you’ll want to place a small towel under each foot. On a hardwood or linoleum floor, drag your body from one side of the room to the other, pulling your body weight by using your arms to move around. One trip across the room, both there and back, counts as one round. Repeat this three times. Check out the image for details.
Calories burned: 12 per round

2. Burpees. Burpees are the go-to full body workout. Get into your plank position, then “jump” your knees towards your chest. Next, jump up, raising your arms in the air above your head and pointing your toes. When you land, go back into your knees-at-chest position and kick your legs back out. This one is INTENSE – do as many as you can a day.
Calories: 10 per minute

3. Jump lunges. Start with your feet together, elbows bent at 90 degrees, and then lunge forward as shown. Next, jump straight up as your raise your hands to the ceiling (but still keep your elbows bent!) then land in a lunge with your opposite foot forward this time.
Calories: 12 per minute

4. Renegade row. You’ll need two hand weights for this one. Get into your plank position, with your weights in your hands that are supporting you. Lift one arm against your body, so your forearm aligns with your back and your elbow is at 90 degrees. Hold for 2 counts, then lower back down to start. Repeat on the opposite arm. Check out the image for details.
Calories: 15 per minute

5. Squat to press. Grab two light hand-weights and stand with your feet shoulder-width apart, elbows bent 90 degrees and your palms facing forward. Get into a squat position and hold for two seconds. Next, push through your heels to stand up straight while raising your weights towards the ceiling. For a great image of this one and more strength moves for weight loss, check out the 5 Best Strength Moves for Weight Loss.
Calories: 14 per minute

Jennifer Cohen is a leading fitness authority, TV personality, best-selling author, and entrepreneur. With her signature, straight-talking approach to wellness, Jennifer was the featured trainer on The CW’s Shedding for the Wedding, mentoring the contestants’ to lose hundreds of pounds before their big day, and she appears regularly on NBC’sToday Show, Extra, The Doctors and Good Morning America. Connect with Jennifer on G+ and on Pinterest.

The 31 Best Stomach Exercises for Stronger Abs

Posted on 23/08/2019 by vrapto23/08/2019

PS: None of them are crunches.

Why Cork Yoga Blocks Should Be Your Next Workout Gear Investment

Posted on 21/08/2019 by vrapto21/08/2019

When you’re a yoga teacher, you inevitably notice patterns in the ways your students practice. In the year that’s passed since I became a certified instructor, one such trend among yogis has started to drive me crazy: Upon entering a studio, many won’t give props like blocks and blankets a second glance. Little do they know that those objects—sturdy cork blocks, in particular—have the potential to transform their practice for the better.

Why you should use a cork yoga block

There seems to be an expectation floating around that reaching for a block in a crowded class is a sign of weakness. Yet that couldn’t be further from the truth—in fact, just about every yoga teacher would tell you that cork yoga blocks actually help students increase their strength by improving the body’s alignment, which prevents injury, alleviates strain, and allows everyone to get the most out of every posture. While a lighter foam block may be softer, it won’t provide the same stability as a classic cork option. That being said, if you practice yoga at home, cork blocks (such as Gaiam Cork Yoga Block, $17; amazon.com) are seriously worth the investment.

How to make the most of them

Consider even a simple yoga pose like a cross-legged sitting position. By placing a cork block below your seat, you’re instantly alleviating pressure from the lower back and opening up through the chest, both of which are keys to great posture. More complicated poses, including ones that involve balancing, can benefit from blocks placed beneath one or both hands to increase stability, allowing yogis to focus on other aspects of the pose, like alignment and, most importantly, the breath.

The best cork blocks to buy

Achieving major improvements in your yoga practice doesn’t require breaking the bank. A single cork block from Gaiam can be purchased for just $17 on Amazon, while the brand’s downsized cork brick is cheaper still at $10 a pop. Both are made of all-natural cork, meaning they can be recycled down the line (though we don’t know why you’d ever get rid of them). Other great cork block options include Yogu’s set of two cork blocks, the 42 Birds 100 Percent Recycled Cork Yoga Block, and the standard cork block from Manduka, all of which are also available on Amazon. The ways you can use them are endless, and trust me, your body will thank you. Keep scrolling for more info on each of our top cork yoga block picks.

Gaiam Cork Yoga Block

Customer reviews of this block make the difference between cork and foam yoga blocks crystal clear. “I use them mainly for restorative poses (for example supported bridge) so the solid cork is awesome and feels much better than the spongy blocks,” one reviewer wrote. “When I use it in a pose to open up more or to work on form, the solid cork block gives me much more stability.”

To buy: amazon.com, $17

Yogu Yoga Blocks Set of 2 in Cork Wood

Yogu’s $24 two-pack of cork blocks makes it the most budget-friendly of the bunch (it works out to $12 a piece). With over 300 5-star reviews and a satisfaction guarantee in the form of a one-year warranty, these blocks have plenty going for them.

To buy: amazon.com, $24

42 Birds 100 Percent Recycled Cork Yoga Block

The sustainability of this block is wonderfully reminiscent of yoga’s peaceful philosophy. Plus, 42 Birds donates a portion of its sales to nonprofits supporting cork forests and wildlife, so this is a purchase you can undoubtedly feel good about.

To buy: amazon.com, $22

Manduka Cork Yoga Block

Few things make me happier than walking into a new yoga studio and seeing dozens of these blocks lined up on shelves. Manduka may be known best for its slip-resistant yoga mats, but if you ask me, the brand deserves just as much credit for its other amazing offerings, like this perfectly-proportioned cork yoga block.

To buy: amazon.com, $18

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J.Lo Just Shared Another Swimsuit Photo—and Her Butt Looks Incredible

Posted on 20/08/2019 by vrapto20/08/2019

Jennifer Lopez's abs have been getting most of the attention lately (with good reason), but her newest Instagram photo is all about her other famous body part: her butt.

The new photo, shared on Instagram over the weekend, shows the Bronx queen sprawled out on a mesh hammock, looking into the distance. "I :hearts: summertime #julybaby #leoseason," she wrote in the caption, also crediting her photographer, Ana Carballosa (@lacarba).

J.Lo's wearing a strappy, burgundy one-piece swimsuit that she's been photographed in before—but while the swimsuit is super cute, the main focus of the photo is her glutes and hamstrings. Even an Instagram account simply called "@squats" felt the need to comment with three fire emojis.

ICYMI, J.Lo just turned 50 years old on July 24, and tbh, looking that good at 50 (or any age, really) takes work and time—which isn't something J.Lo has a ton of (she just wrapped her "It's My Party" tour, FYI). Because she's tight on time, one of J.Lo's trainers, Tracy Anderson, likes to do workouts in a heated room. "Doing workouts in a warm and humid environment makes your muscles more pliable," she wrote in a previous article for Health.

In the same article, Anderson showed five different J.Lo-inspired moves to help tone your backside. While the workout incorporated some typical butt-building moves like lunges and side kicks, there was an added element: ankle weights. According to Anderson, those ankle weights are meant to give "a little extra love to the derrière" by adding an extra strength-training element to leg work.

And of course, no J.Lo article is complete without at least a mention of what it takes to get her signature abs. According to J.Lo's other trainer, David Kirsch, one of her go-to ab moves is side-plank oblique crunches. "It’s perfect for when you need to focus on shaping and toning not only the obliques but the entire core," he told Health previously.

Clearly, all her hard work has paid off. Happy belated to our fave Leo—keep those swimsuit pics comin'.

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5 Moves That Kate Upton Swears by for a Stronger Body

Posted on 18/08/2019 by vrapto18/08/2019

Between her modeling career, her adorable daughter, and a pro-baseball- playing husband, with whom she travels, Kate Upton is B-U-S-Y. Fitting in exercise became simpler once she enlisted celeb trainer Ben Bruno to create quick, easy-to-follow workouts she could do anywhere. When Kate saw just how effective they were, she wanted to make them accessible to all women. And that’s how Strong4Me was born. Here, she’s sharing the very first workout in the 12-week program with you. Run through this series twice, and you’ll feel the burn!

Split Squat

Stand with feet hip-width apart, then step back with your right foot into a staggered stance, hips square. Place your hands on hips, and draw shoulders back. Bend your back knee, and drop it straight down until your front thigh is parallel with the floor and your front knee makes a 90-degree angle (A). Hold for 10–15 seconds; then extend your legs to rise to the start (B). Do 10 on each leg.

Shoulder taps

Start in a high plank position (A). One at a time, take your hand and tap the opposite shoulder (B). Return to the starting position, and repeat using the other arm (C). Do 8 on each arm.

“Eccentric” leg curl on stability ball

Lie on the floor with your feet and lower legs on the top of the stability ball and your arms along your sides. Raise hips off the floor so your body is in a straight line and your core is tight (A). Pull the ball toward you slowly (B). Slowly straighten your legs, pushing the ball back. Repeat 10 times.

Hip thrust

Start with your back on a bench, box, or another fixed object and your feet planted on the floor in front of you. Lower your hips down so your glutes almost come in contact with the floor (A). Press through your heels and squeeze your glutes to lift your hips until your body is in line with the top of the bench (B). Slowly return to starting position. Repeat 10 times, holding at top for 1 second each time.

Plank

Lie facedown with your forearms on the floor and your elbows directly beneath your shoulders. Keep your feet flexed with the bottoms of your toes on the floor. Rise up on your toes so that only your forearms and toes touch the floor; draw your navel toward your spine, and tighten your buttocks. Hold for 45 seconds.

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The New Nike Joyride Flyknit Run Launches Today—Here’s What You Need to Know

Posted on 16/08/2019 by vrapto16/08/2019

Look, I'm not going to pretend that I'm a novice runner, because I’m not. (I’ve got 10 marathons under my belt.) However, I am coming off of a much-needed hiatus from running. While my body feels well-rested, my running skills leave much to be desired. In other words, my mileage is super low. I can barely make it through a run without stopping. Even worse, I feel like my feet are really taking a pounding every time I lace up—to the point that I seriously dread it.

Whether you’re a beginner or a seasoned runner, at one point or another you’ve most likely dreaded jogging on the treadmill or race training after work, because it feels too damn hard or uncomfortable. Luckily, Nike is making it the company's goal to help runners find the “joy” in the sport (not to mention, make running way easier) with the release of the Nike Joyride Flyknit Run ($180; nike.com), a brand new silhouette that hits stores today.

“The Nike research sports teams and design teams set about trying to find a solution that would speed up the recovery of elite athletes, allowing them to feel fresh and run again in that next hard session by giving their legs the day off, but also creating an easier experience for all runners, particularly those that don’t consider themselves to be runners,” Rachel Bull, Nike’s Senior Product Line Manager for Joyride, explains. She also highlights that this running sneaker is not just for athletes, but it's instead aimed at the masses in an effort to get more people active and moving.

Considering running hadn't been sparking much joy for me lately (and my dusty sneakers were a clear indication), an invite from Nike to test the new Joyride Flyknit Run over a two-day period in LA, alongside other editors, seemed like a godsend.

From the treadmill to the Santa Monica streets to the beach, we put plenty of miles on the Joyride. Plus, I took the shoe for a couple of spins on my own around Manhattan, and at altitude during the Denver-based Eating Well and Health Fit Foodie Festival 5K. So basically, I’ve been running in these babies for nearly a month. Here’s what you need to know before whipping out your credit card.

When I first slipped the Joyride on, it felt really weird. Unlike traditional runners, there is no sockliner—my foot sat directly on top of the new midsole technology. But after a couple of steps, my foot sank into place, similar to sinking into a beanbag chair or stepping onto sand. It felt pretty good!

According to Bull, I have Nike’s new underfoot platform, which is made up of thousands of tiny TPE beads—like Dippin’ Dots or Nerds candy, remember those?—encased in four pods, to thank for that. (You can even see the beads from a window on the side of the shoe.) “This is where the magic is, because the beads move to your exact individual and district foot strike and shape,” Bull says, noting her team explored more than 150 bead types.

Why beads, you ask? They offer a personalized underfoot sensation and experience while addressing every point of a runner’s foot strike, from heel to toe-off. There are about 50% more beads in the heel pods for greater impact and absorption, while the front pods have just 5% of these beads, which give a more responsive, springier feel. “Unlike a normal slab of foam which doesn’t move, beads can move and disperse a lot more to offer greater impact, dispersion, and cushioning,” Bull explains.

On my first run, which were intervals on the treadmill, I felt all the feels. When my foot, which felt secure in the knit upper, touched down, it was perfectly cushioned. Dare I say, the ride felt downright plush. (For context, the Joyride sits in between Nike Air and React, in terms of specific cushioning technologies.) There was also a noticeable bounce in my step—it was as if the sneakers were feeding my legs a dose of energy. When our treadmill trial ended, I’ll admit that I was a little sad. Although I’m not a treadmill lover, this was literally the best run I had had in forever and I didn’t want it to end. I felt like I could keep running for at least another mile or two. If only every run felt that good!

My experience on the road was a different story. The sneakers just didn’t have the same pop I felt on the treadmill. Were they still comfy? Yes. Did I still enjoy running in them? Absolutely. But if I’m being honest, during the 5K I ran in Denver, I felt like my calves were working overtime. They were even a little fatigued post-run. If you’re wondering if you can go long in these, you totally can. The shoe was rigorously tested like Nike’s other workhorse models—the Pegasus and the Epic React—so it can endure the pounding without breaking down, Bull says.

The final verdict? I’m not against running in these outdoors, but will definitely keep the mileage under a 5K. I think easy, breezy efforts are best when donning the Joyride. Personally, I’m most likely to wear the Nike Joyride Flyknit Run on the treadmill, because that is where I experienced the most joy and where I felt the shoe made running easier. That’s saying a lot, because I would never willingly choose the DREADmill—err, treadmill—over running on the road. The Joyride made me feel that a treadmill run could be more than an occasional occurrence reserved for super cold or rainy weather.

Now, do you need to invest almost $200 as a newbie runner, though? That’s between you and your wallet. However, I do encourage you to go into an actual store to try them on and jog around a bit—that’s the only way to truly know if they’ll spark joy for you too.

To buy: Nike Joyride Flyknit Run ($180; nike.com)

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What to Eat Before, During, and After Running

Posted on 15/08/2019 by vrapto15/08/2019

Even if you only jog the occasional few miles, you've likely heard about marathoners carb-loading the night before a long run or race. But pasta isn't the only food that can help you run well, and it's not just endurance athletes who benefit from proper fueling. What you eat before your run—as well as during, and after—is crucial to helping you feel good, pick up your pace, and recover quickly.

"Nutrition throughout the entire day, weeks, and months has an impact on all your workouts," explains Kyle Pfaffenback, PhD, assistant professor of nutrition and exercise physiology at Eastern Oregon University and a nutrition consultant for the Brooks Beast Track Club. "Thinking about it as an aspect of training will help optimize all your runs and allow your muscles to recover and adapt, too." This is how to eat and drink like a serious runner.

What to eat before a run

If you're running an easy-paced 3 to 4 miles (or less): Skip a pre-run meal. "If it's just a few miles, you don't need to eat before," says Vishal Patel, chief sports nutritionist at Nuun, who has worked with elite athletes such as Kara Goucher. There will be enough glycogen (the body's most readily accessible form of energy) in your muscles to power you through. Drink 8 ounces of water or a low-calorie sports drink before you head out, though, especially if you're running first thing in the morning (because you wake up dehydrated).

Before a run more than 4 miles long or any speed work: Eat 50 to 60 grams of complex carbs, like oatmeal and a banana. "This tops off glycogen stores," says Pfaffenbach. Eat 1½ to 2 hours prior to give your body time to digest and soak up the nutrients.

For a tough tempo workout or sprint intervals: Have a carb-rich meal the night before. Stick to a supper that has pasta, rice, lentils, potatoes, or quinoa (balanced with protein and veggies) before any key-workout day to up glycogen stores, which is important for high-intensity performances at all distances, says Pfaffenbach.

What to eat and drink during your run

If you're running for less than an hour: Water is sufficient, unless it's especially hot or humid. In that case, it's important to sip a sports drink that contains electrolytes. Electrolytes (namely, sodium and potassium) help muscles retain fluids, receive oxygen and function properly, says Patel. "Getting them in fluids, rather than in a solid snack, helps deliver the electrolytes to your muscles faster," he says.

For long runs: Muscles store enough glycogen to fuel about a 60-minute run. After that, you'll need 30 to 60 grams of carbs an hour—from sports drinks, gels, or chews—to maintain your intensity. "Eat early and often for a regular flow of nutrients," says Pfaffenbach. Your brain realizes you're low on fuel before your muscles do and will start to slow you down as a precaution. During runs 90 minutes or more, sports drinks with carbs and electrolytes can help you maintain pace and delay fatigue.

Towards the end of your race: Swish a sports drink around in your mouth, then spit it out: Just rinsing with the sugary drink can trick your brain into recruiting more muscles (especially when they're depleted) and enhance your performance, according to recent research in Medicine & Science in Sports & Exercise. No tummy pain, all gain.

What to eat after your run

Once you've logged the miles, have a bite within an hour to reap the most rewards. "When you're running, you're breaking down and stressing your muscles; the time when you get stronger is during the recovery period," explains Patel. Reach for a meal with a 2-to-1 or 3-to-1 ratio of carbs to protein, depending on the length and intensity of the run. (If you ran for an hour or less, 2-to-1 will do.) Why? Carbs are more important, as they replenish the glycogen stores (the go-to energy source) in your muscles.

Already know the power of chugging chocolate milk post-workout? Other options with the right ratio: a berry and banana smoothie with a scoop of protein powder, an Rx or Amrita protein bar, or a cup of Ripple chocolate pea protein milk.

J.Lo’s Latest Bikini Pic Shows Off Her Incredible Abs—Here’s How She Keeps Them Toned

Posted on 13/08/2019 by vrapto13/08/2019

Alex Rodriguez just posted the most jaw-dropping photo of his fiancè, Jennifer Lopez, on Instagram, and we are speechless. The pic, which went up on Sunday, shows Lopez wearing a skimpy white bikini with her washboard abs on full display.

“Baby, I know you’ve been killing it in Russia and you’ve got one more show to go,” he wrote in his caption. “Miss you and I can’t wait to see you back at home!”

This isn’t the first time the 50-year-old singer has shown off the flawless abs she's worked so hard for; Lopez has posted dozens of abs photos to her own account. So how exactly does she get such a chiseled midsection?

One of J.Lo’s trainers, David Kirsch, previously shared with Health one of her go-to moves: side-plank oblique crunches.

“It’s perfect for when you need to focus on shaping and toning not only the obliques but the entire core,” he said.

Another of J.Lo’s personal trainers, Tracy Anderson, previously revealed to Health some of the superstar’s other moves, including a flexed knee pull and arabesque, a lifting side kick, and a shoulder balance with leg pull. You can see the full workout in this video.

BRB, heading to the gym to try these out right now.

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3 Foot Stretches You Should Do Every Day, According to Podiatrists

Posted on 12/08/2019 by vrapto12/08/2019

Age does a number on your entire body, including your feet. (That’s why your mom loves sensible shoes.) To keep your toes in tip-top shape, follow this expert advice from leading foot doctors.

Your feet (and those foot muscles) put in a lot of hard work throughout the day, whether you’re wearing high heels to work or literally pounding the pavement during your morning workout. Plus, as we get older, our feet start to show their age, no matter how many times we try that baby foot peel.

“One of the most common functional deformities is hyperpronation, or flat foot, which is known to cause many conditions like bunions, hammer toe, and plantar fasciitis,” explains LA-based podiatrist Albert A. Nejat, DPM, FACFAS. “Stretching the feet, but mainly the calves and hamstrings, can be very beneficial in reducing hyperpronation and other issues.” With that in mind, do these exercises three times every day to promote strong, healthy feet. (While you’re at it, considering working some other stretching into your routine—these lower back stretches are a great place to start.)

Runner’s Stretch

One of the best stretches for your feet is actually your run-of-the-mill cardio cooldown.

“There are two calf muscles that meet at the ankle to form your Achilles tendon, the soleus, and the gastroc, and they are responsible for the movement of your foot,” says North-Carolina based podiatrist and American Podiatric Medical Association spokesperson Jane Andersen, DPM. “These muscles are notoriously tight, so the best way to loosen them is with your classic runner’s stretch, ideally after exercise when your muscles are warmed up.”

Lean against the wall with your front leg bent and your back leg stretched straight behind you. Try to put the heel of your back leg down on the ground. Dr. Andersen recommends holding it for 30 seconds on each side to get a deeper stretch. This stretch can be done as part of your post-workout routine or even while you’re brushing your teeth.

Toe Stretch

Obviously, the key to healthy feet isn’t all in the legs.

“There are intrinsic muscles in your feet that move your toes, in between the metatarsal bones, and that keeps your toes from becoming contracted, which can ultimately develop into hammer toes,” says Dr. Andersen. “As you age, those muscles between your toes get weaker, so stretching them can slow down deterioration.”

Think of your foot like a hand, and spread out your toes like you would your fingers, opening them and bringing them back together. Aim for eight to ten stretches two or three times a day.

Morning Stretch

If you often wake with stiff legs and feet, try this exercise before even getting out of bed.

“In a seated position, place the mid-portion of a non-elastic strap on the bottom of your forefoot. You can use a leather belt, yoga strap, or even a towel,” says Dr. Nejat. “With a slightly bent knee and a straight back, gently pull the ankle up until you feel a pull in the back of your calf. Hold for about 20 seconds on each side, and try not to bounce the leg.”

Slowly bend and extend the knee for 20 seconds on each side. Finally, with your leg extended, bend your torso toward your knee to also get a stretch in your hamstring.

With consistent care of your precious paws, you can undo some of the damage that comes with activity and age, keeping your feet healthy (and pain-free) for years to come.

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These Chest Exercises Will Totally Transform Your Upper Body in 21 Days

Posted on 10/08/2019 by vrapto10/08/2019

Working out your chest probably isn’t the first thing on your to-do list in the gym—but maybe it should be. Your chest muscles (a.k.a., pectoral muscles or "pecs," which are some of the largest in your body), are responsible for your upper body's stability, helping you to maintain proper posture, and even play a part in your ability to breathe deeply. Plus, they help you tackle everyday functional tasks like pushing open doors or picking up groceries.

Over the next 21 days, expect to tone those chest muscles, increase flexibility, and possibly even give your breasts a lift (breast tissue sits on top of the pectoral muscles, FYI) with these 17 strengthening and stretching moves. Get started and put your best chest forward.

Isometric Chest Squeeze

Stand tall with one foot slightly in front of the other and a dumbbell in each hand. Bend elbows, bringing weights in front of chest. Lift dumbbells so your elbows are slightly above your shoulders, squeeze weights together and hold.

Standing Press

Stand tall with your feet shoulder-width apart and a dumbbell in each hand. Bend your elbows, brining arms out to sides to form two 90-degree angles. Maintaining this position, bring arms/weights in to touch. Return to start. This is one rep.

Standing Hands Above Head Stretch

Stand tall and place hands lightly on the back of your head, fingers interlocked. Gently squeeze shoulder blades together as you pull your elbows and hands back, and hold.

RELATED: Exercises To Get A Bigger Butt

Lying Dumbbell Chest Press

Lie faceup with knees bent and feet flat on the ground. With a dumbbell in each hand, extend arms straight up, palms facing out. Slowly bend arms, lowering them to your side until your elbows nearly touch the ground. Reverse movement to return to start. This is one rep. Note: For Day 8, legs will be in table top position.

Lying Dumbbell Chest Fly

Lie faceup with knees bent and feet flat on the ground. With a dumbbell in each hand, extend arms straight up, palms facing in. Keeping a slight bend in elbows, lower your arms out to the sides of your body until your hands are about six inches off the ground. Slowly reverse the movement to return to start. This is one rep. Note: For Day 8, legs will be in table top position.

Sphinx Pose

Lie facedown with legs hip-width distance apart and forearms on the ground. Press into forearms and lift head and chest off of floor as you squeeze thighs and butt, and press the pubic bone into the ground; hold.

Hand-Release Pushup

Get into a straight-arm plank with hands under shoulders, feet hip-width apart, and core tight. Lower body until your chest touches the floor. Retract your shoulder blades and lift both hands off the floor. Place hands back on floor, and then push back up to start. This is one rep.

Wide-Grip Pushup

Get into a straight-arm plank with hands slightly wider than shoulders, feet hip-width apart, and core tight. Bend elbows, lowering body until your chest nearly touches the floor. Push back up to start. This is one rep.

Sitting Chest Stretch

Stand tall, with fingers interlaced behind your back and near your butt. Keeping your back straight and shoulder blades together, push your arms up until you feel the stretch.

Lateral Lunge to Chest Press

Stand with feet shoulder-width apart, toes pointed forward, and a medicine ball in hands at chest level. Take a large step out to the right with your right foot as you drop your hips down and back while keeping the left leg straight. Simultaneously press the medicine ball straight out in front of you. Press into your left heel to rise back up to standing position as you simultaneously pull the medicine ball back in to chest. Repeat move on the other side. This is one rep.

Medicine Ball Chest Throw

Stand facing a wall about six feet away with a medicine ball in hands at chest level. Explosively pass the ball from your chest to the wall as hard as you can. Catch the ball on the rebound. This is one rep.

Wall Stretch

Start in a split stance with left leg in front of right at the end of a wall. Bring the right arm up to shoulder height and place the palm and inside of the arm on the wall. Gently press the chest through the open space to feel the stretch and hold. Repeat the move on the other side.

Lying Dumbbell Chest Press Variation

Lie faceup with a dumbbell in each hand, palms facing forward, and feet flat on ground. Lift arms straight up so the dumbbells are in line with shoulders. Keeping left arm lifted, lower your right arm down until your elbow is even with your shoulder. Lift the right arm back up to start and then lower the left arm while keeping the right arm straight up. Lift the left arm back up to start. Lower both arms, and then press back up to start. This is one rep.

Inchworm to Pushup

Start standing with feet hip-width apart. Hinge forward at your hips and place your palms on the ground. Walk your hands forward to come into a straight-arm plank. Bend elbow and lower chest down to perform on pushup. Push back up to high-plank and then walk hands back in toward feet and stand up. This is one rep.

Dumbbell Pullover

Lie faceup, holding one dumbbell overhead with both hands. Press the weight over your chest, then slowly reach back over your head, continuing until you feel a stretch in your lats. Next, slowly pull the dumbbell back over your chest. This is one rep.

Kneeling Medicine Ball Throw

Kneel facing a wall about six feet away with a medicine ball in hands at chest level. Explosively pass the ball from your chest to the wall as hard as you can. Catch the ball on the rebound. This is one rep.

Lying Pec Stretch

Lie facedown with arms out to sides so your body forms a "T." Pushing off the ground with your left hand, slowly roll your weight onto your right side. Lift your left leg, bend the knee, and place the left foot behind you on the floor for stability; hold. Return back to start and repeat the move on the other side.