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Last Updated on December 16, 2020

How to Start Exercising Right Now (And Stick to It)

How to Start Exercising Right Now (And Stick to It)

So, do you want to learn how to start exercising right now?

Let me start by saying this: I am practically giddy with the idea of you sitting on the other end of this computer. You’re about to start a whole new lifestyle, and that’s no small feat. The confidence, energy, vibrancy, passion, and discipline it will bring to your life will be well worth it!

While I know you’re committed, I’m sure there are some questions you have on your mind as well, including “Where do I even begin?”

Well, because I care about your success, my answer won’t be as cut and dry as “You need to do these exercises” and such.

Creating a new lifestyle does not only mean changing your physical but also mental habits, after all. Yes, you could start working out, but that would be a disservice. You would be making things far more challenging on yourself than you need to.

There are three things that you can build on to make a change last:

Mindset

Let’s start with the foundation of your goals: mindset.

As a fitness manager, I have witnessed how a slight change in mindset has the power to change lives. You just need to:

1. Know Your Why

If you were to walk up to me in a gym and ask how to start exercising, I would stop you in your track and answer you with another question. “Why do you want to start exercising?”

I do this because behavior change is an emotional thing! Typically, it takes someone hitting rock bottom to commit to change.

For me, I was chronically ill for years. I started working out to save my life! For some, they might have gotten out of breath and have not been able to play with their kids. One client of mine saw a picture of herself that brought her to tears. She didn’t even recognize herself anymore.

These are the emotions that will propel you to your goal. You need to know why you are doing what you are doing. Just knowing what to do will never help you reach the potential you deserve.

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Check out this article to start making your dreams come true: 10 Fitness Excuses You Need to Stop Making Now

2. Create SMART Goals

Now for the fun part: goal setting. This is an exciting moment. You get to dream up what you want out of your habits. What dreams and goals do you want to reach?

Merely writing a goal down will make you 42% more likely to achieve them.

But there is another professional secret I would like to share with you. It is the power of a SMART goal.

A SMART goal is a way of breaking your big goal into actionable steps to help you reach that goal!

Take the goal of someone wanting to lose weight, for instance. Turning that into a “smart” plan will look like this:

Specific: I want to lose 40 pounds of body fat.

Measurable: I want to lose 40 pounds by February 1st.

Achievable: I can safely lose 2 pounds a week by doing strength training and cardio 3x a week.

Realistic: Am I willing to commit enough time to reach this goal?

Timely: Each week, I will lose 2 pounds. Each month, I will lose 8 Pounds. By 5-6 months, I will reach my target weight.

Using this goal-setting method indeed clarifies your goal. It gives you simple action steps that will guarantee your success!

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Behavioral Change and Habits

How to start exercising can be relatively simple: do it. But if it were easy, we would all be doing it, wouldn’t we?

What if I told you there was a way for you to work out naturally? You wouldn’t have to think about it — you would just wake up and do it.

It all lies in the power of the habit.[1]

If you’ve ever read atomic habits, you understand that you will be spending tons of unnecessary energy without patterns. Once the practice becomes second nature to you, you will find the goals easier to accomplish.

Why? Because a habit “is a routine of behavior that is repeated regularly and tends to occur subconsciously.”

Think about a bad habit you’ve always wanted to break. It’s hard to stop doing that because the pattern is literally ingrained in your brain.

The same thing goes with good habits. Once a good habit is achieved, your brain will do it almost automatically.

How nice would it be to find yourself working out without even having to think about it?

There are several ways to build a habit, but these are my two favorites:

1. Habit Stacking

Habit stacking is a way of building new habits by taking advantage of existing ones.[2]

Your brain likely has already formed hundreds of habits. E.g., brewing coffee every morning, brushing your teeth, pulling out your phone when you get stressed, or driving a particular route from work.

Instead of trying to build a whole new habit from scratch, you can just borrow from these other habits.

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For instance, you change out of your work clothes each evening (I hope!). So, you could make your new habit of changing into your workout clothes instead and texting a friend your workout for the day.

This is actually how I built my love for working out in the first place. Each evening, I would place my workout clothes and gear on my bed. Then, first thing each morning, I would change into them and go for a walk or jog. Before long, mornings became a foundational habit that I later built on.

2. Make the Habit Accessible

Our brain always likes to do the easy thing. If we complicate a situation by adding unnecessary steps, it’s doubtful that we will follow through.

The simple solution is to make your habit easy.[3] For instance, when I learned how to start exercising, I prepared for it the night. This way, it only took one step (changing) before I was ready to workout.

Now, that’s turned into me creating a gym bag, writing my workout programs in advance, or hiring someone to write my workouts for myself. I also have a specific area for tracking all my goals and progress.

Whatever you choose to do, make sure the heavy lifting is already done the day before you actually do it.

3. Commit Daily

This might seem obsessive, but it’s crucial to commit to your goals daily. If you don’t, you will likely fall out of the habit.

In my case, that means working out every morning. Sometimes my workout might not be intense. In fact, I limit my movement to recovery for at least one day and go on a hike, walk, or stretching. However, the daily consistency guarantees that I won’t fall off the bandwagon.

For most people, this isn’t something that they have to commit to for a lifetime. Still, I think everyone should do it for the first 30-90 days.

I use something called a thermometer checklist to track my consistency.[4] It has been a game-changer!

Exercises

The final step is actually to choose what exercise to do.

My recommendation is to spend the first 30 days, just creating a habit. That could mean attending classes, going on walks, doing strength training — whatever it takes for you to gain consistency seven days a week.

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Once your habits are built, there a few types of exercise you can incorporate to see positive results.

1. Cardio

Almost everyone already knows about cardio. Working in a gym, I always see the cardio equipment more flooded than anything else!

Cardio is excellent for your heart and helps you burn calories immediately. However, cardio doesn’t boost your metabolism and make you lose fat long-term (if that is your goal).

Another thing to keep in mind is that cardio isn’t beneficial unless you are either working out often or pushing yourself to raise your heart rate.

2. Strength Training

Strength training sculpts the body and allows you to burn more fat over a more extended period.

This is true for several reasons:

  • It reduces insulin resistance (if you are sensitive to eating carbs, that is).
  • Muscle burns fat, so the more muscle you build, the more calories you burn daily.
  • Recovery from strength training boosts your metabolism for the next 2-3 days.

If you were to ask any fitness expert if cardio or strength training gives people better results, almost all of them would say strength training will do the job fast.

How to Do Strength Training:

If strength training works so well, then the obvious question is, “Where do I start?”

From a personal trainer standpoint, I always recommend starting with stabilization exercises.[5] These workouts will help build up your core muscles and increase your balance so that you don’t get injured later on.

If the linked exercises above seem hard to learn, I would recommend starting with either hiring a personal trainer (my apparent preference) to guide you through everything or taking up yoga classes (which improves your stability and core moves).

Once you’ve mastered some balance and stability, then you can do other workouts as well.

Bottom Line

Best of luck on your journey! To make things easy, you need to remember the following:

  1. Know your why
  2. Create SMART goals
  3. Make accessible habits
  4. Commit to your daily habits
  5. Spend 30 days just making a habit of moving forward
  6. Do cardio and strength training

If you’re struggling with the nutrition side of habit building, here are more tips for you.

More on Jumping Into the Fitness Wagon

Featured photo credit: Luis Quintero via unsplash.com

Reference

More by this author

Katelyn Delaney

Owner of Revifi -- Fitness Training & Life Coaching

8 Weight Loss Tracker and Exercise Apps for Your Fitness Goals 20 Easy Smoothie Recipes for Weight Loss 20 Delicious and Healthy Breakfast for Weight Loss How to Find Weight Loss Meal Plans That Work for You how to start exercising How to Start Exercising Right Now (And Stick to It)

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Last Updated on April 15, 2021

12 Best at Home Workouts (No Equipment Needed)

12 Best at Home Workouts (No Equipment Needed)

Covid-19 has certainly made getting to the gym more difficult, but if we’re honest, it was difficult before, as well. Between tiring days at work, helping the kids with their homework, and maintaining a social life, where do you find time to squeeze in an hour or two at the gym? Sometimes, the only solution to maintaining your health and fitness rests on the best at home workout.

The good news is that it’s possible to train from home without any equipment and get fantastic results. As long as you’re pushing the body hard enough, you’re going to be fine. The bad news is that you may not know where to start.

There are a plethora of different training regimens out there, and it’s difficult to know which one is best for you, especially if you’re used to live classes or in-person workout programs.

This article will cover the 12 best at-home workouts that you can use for strength, High-Intensity Interval Training (HIIT), and mobility. There will be an exact breakdown of all the exercises, sets, reps, rest periods, and instructions required to stay fit, healthy, and happy while on lockdown.

The following sessions are broken down into beginner, intermediate, and advanced workouts to accommodate any experience level. They are all bodyweight exercises that can be combined into a full body workout to build strength while working out at home.

A thorough warm-up is also included to ensure that you don’t get injured. Please check each workout before you perform it to make sure that the exercises and movements don’t cause you any pain from previous or pre-existing injuries.

If you need help getting into the habit of working out at home, you can try Lifehack’s free 30-Day Resistance Band Workout Challenge.

Read on to find the 12 best at-home workouts you can use to upgrade your strength, burn some calories, and improve your flexibility while training at home.

Warm-Up

Complete the warm-ups below for 5-6 minutes before each of the best at home workouts you’ll find below. Complete each exercise for a total of 15 seconds at a slow to moderate pace, and your body will be ready to jump into more intense exercises.

Repeat for 3-4 rounds, as this will help lubricate your joints, slowly elevate your heart rate, and get your body ready for exercise[1].

  • Exercise 1: Squats[2]

    • Exercise 2: Lunge[3]

      • Exercise 3: Leg Swings[4]

        • Exercise 4: Star Jumps[5]

          • Exercise 5: Push-ups[6]

            • Exercise 6: Squat Thrusts[7]

              Dynamic Stretches

              Complete the relevant dynamic stretches after your warm-up. For strength workouts, complete the stretches relevant to the session you’re about to partake in (e.g. upper body stretches before an upper-body workout).

              For HIIT workouts, complete both the lower body and upper body dynamic stretches. For mobility workouts, you don’t need to do these.

              Aim to do 15-20 reps on each side for 1 round.

              Upper Body Dynamic Stretches:

              • Exercise 1: Arm Swings

                • Exercise 2: Arm Circles[8]

                  • Exercise 3: External Shoulder Rotations[9]

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                    • Exercise 4: Torso Twists[10]

                      Lower Body Dynamic Stretches:

                      • Exercise 1: Step Throughs[11]

                        • Exercise 2: Lying Side Leg Swings[12]

                          • Exercise 3: Quadruped Kickbacks/Hip Circles[13]

                            • Exercise 4: Leg Swings (Front & Side)

                              Strength Workouts

                              1. Upper-Body Strength Workout (Beginner)

                              This is one of the best at home workouts if you’re a beginner looking to build upper-body strength. Complete all exercises with 30-60 seconds rest between sets.

                              For exercises 2-6, use two water bottles to mimic weights. For exercise 7, you can use the couch or a chair to support yourself.

                              • Exercise 1: Push-Ups — 2 sets, 5-10 reps

                                • Exercise 2: Bent-Over Row — 2 sets, 8-10 reps[14]

                                  • Exercise 3: Shoulder Press — 2 sets, 8-10 reps[15]

                                    • Exercise 4: Floor Chest Press — 2 sets, 8-10 reps[16]

                                      • Exercise 5: Lateral Raises — 2 sets, 8-10 reps[17]

                                        • Exercise 6: Bicep Curls — 2 sets, 12-15 reps[18]

                                          • Exercise 7: Triceps Dips — 2 sets, 12-15 reps[19]

                                            2. Abs Strength Workout (Beginner)

                                            This bodyweight workout is great for building muscle tone in your abs. Complete all exercises with 30 seconds rest between sets, and use a yoga mat if you have one.

                                            • Exercise 1: Air Bike — 2 sets, 8-10 reps[20]

                                              • Exercise 2: Crunches — 2 sets, 8-10 reps[21]

                                                • Exercise 3: Russian Twists — 2 sets, 8-10 reps[22]
                                                  • Exercise 4: Bridges — 2 sets, 8-10 reps[23]
                                                    • Exercise 5: Plank Shoulder Taps — 2 sets, 8-10 reps[24]

                                                      • Exercise 6: Flutter Kicks — 2 sets, 8-10 reps (each leg)[25]

                                                        3. Leg Strength Workout (Beginner)

                                                        If you’re looking to add some strength to your legs, this is the best at home workout for that purpose. Complete all exercises with 30-60 seconds rest between sets. For exercises 3-4, you can use the sofa or a chair to support yourself.

                                                        • Exercise 1: Squat Kicks — 2 sets, 8-10 reps[26]

                                                          • Exercise 2: Forward Standing Lunges — 2 sets, 8-10 reps[27]

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                                                            • Exercise 3: Bulgarian Split Squat — 2 sets, 8-10 reps[28]

                                                              • Exercise 4: Hip Thrusts — 2 sets, 8-10 reps[29]

                                                                • Exercise 5: Romanian Deadlift (Use two water bottles) — 2 sets, 8-10 reps[30]

                                                                  • Exercise 6: Standing Calf Raises — 2 sets, 12-15 reps[31]

                                                                    4. Upper-Body Strength Workout (Advanced)

                                                                    Complete all exercises with 30-60 seconds rest between sets. With advanced workouts, you have to push yourself close to your limit, or to your absolute limit (until you feel like you really can’t do more). This will dictate how many reps to do.

                                                                    For exercises 6-7, use two heavy water bottles if you don’t have weights available.

                                                                    • Exercise 1: Vertical Wall Push-Ups — 3-4 sets, 1 rep before limit[32]

                                                                      • Exercise 2: Pike Push-Ups — 3-4 sets, 1 rep before limit
                                                                      • Exercise 3: Towel Row — 3-4 sets, 1 rep before limit[33]

                                                                        • Exercise 4: Plyometric Push-Ups — 3-4 sets, 1 rep before limit[34]

                                                                          • Exercise 5: Triceps Extensions (from plank position) — 3-4 sets, 1 rep before limit[35]

                                                                            • Exercise 6: Bicep Hammer Curls — 3-4 sets, until limit[36]

                                                                              • Exercise 7: Triceps Kickbacks — 3-4 sets, until limit[37]

                                                                                5. Abs Strength Workout (Advanced)

                                                                                If you need more core support and strength, this is the best at home workout for those who are already comfortable working out. Complete all exercises with 30-60 seconds rest between sets.

                                                                                With advanced workouts, you have to push yourself close to your limit, or to your absolute limit (until you feel like you really can’t do more). This will dictate how many reps to do.

                                                                                • Exercise 1: Jack Knife Sit ups — 3-4 sets, 1 rep before limit[38]

                                                                                  • Exercise 2: Lying Leg Raises — 3-4 sets, 1 rep before limit[39]

                                                                                    • Exercise 3: Plank Hand-to-Toe Touches — 3-4 sets, 1 rep before limit[40]

                                                                                      • Exercise 4: Cocoon Crunches — 3-4 sets, 1 rep before limit[41]

                                                                                        • Exercise 5: Plank Knee-to-Elbow — 3-4 sets, 1 rep before limit[42]

                                                                                          • Exercise 6: Side Plank Reach Through — 3-4 sets, until limit[43]

                                                                                            6. Leg Strength Workout (Advanced)

                                                                                            Complete all exercises with 30-60 seconds rest between sets. With advanced workouts, you have to push yourself close to your limit, or to your absolute limit (until you feel like you really can’t do more). This will dictate how many reps to do.

                                                                                            For exercises 4-6, use heavy water bottles if you don’t have weights available.

                                                                                            • Exercise 1: Pistol Squat — 3-4 sets, 1 rep before limit[44]

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                                                                                              • Exercise 2: Bulgarian Jump Squat (use sofa) — 3-4 sets, 1 rep before limit[45]

                                                                                                • Exercise 3: Jumping Lunges — 3-4 sets, 1 rep before limit[46]

                                                                                                  • Exercise 4: Single-Leg Romanian Deadlift — 3-4 sets, 1 rep before limit[47]
                                                                                                    • Exercise 5: Single-Leg Hip Thrusts — 3-4 sets, 1 rep before limit[48]
                                                                                                      • Exercise 6: Single-Leg Calf Raises — 3-4 sets, until limit[49]

                                                                                                        7. HIIT Workout (Beginner)

                                                                                                        This is the best at home workout for those who are new to HIIT training. Complete all exercises for 30 seconds of work with 30 seconds of rest. Complete 4 rounds.

                                                                                                        • Exercise 1: Squat

                                                                                                          • Exercise 2: Toe Touches[50]

                                                                                                            • Exercise 3: Walk-Outs[51]

                                                                                                              • Exercise 4: Heel Flicks
                                                                                                              • Exercise 5: Plank[52]

                                                                                                                • Exercise 6: Jumping Jacks[53]
                                                                                                                  • Exercise 7: Mountain Climbers[54]

                                                                                                                    8. HIIT Workout (Intermediate)

                                                                                                                    Complete all exercises for 35 seconds of work with 25 seconds of rest. Complete 5-6 rounds.

                                                                                                                    • Exercise 1: Squat Kicks

                                                                                                                      • Exercise 2: Burpees[55]

                                                                                                                        • Exercise 3: Push-ups

                                                                                                                          • Exercise 4: High Knees[56]

                                                                                                                            • Exercise 5: Plank Ups[57]

                                                                                                                              • Exercise 6: Star-Jumps

                                                                                                                                • Exercise 7: Cross-Body Mountain Climbers[58]))

                                                                                                                                  9. HIIT Workout (Advanced)

                                                                                                                                  If you’ve already been doing HIIT training for a while, this is one of the best at home workouts to keep you going. Complete all exercises for 45 seconds of work with 15 seconds of rest. Complete 7-8 rounds.

                                                                                                                                  • Exercise 1: Jump Squats[59]

                                                                                                                                    • Exercise 2: Hand Release Burpees[60]

                                                                                                                                      • Exercise 3: Lateral Shoot Throughs[61]

                                                                                                                                        • Exercise 4: Tuck Jumps[62]

                                                                                                                                          • Exercise 5: Plank Toe Touches

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                                                                                                                                            • Exercise 6: Spiderman Push-Ups[63]

                                                                                                                                              • Exercise 7: Sprawls

                                                                                                                                                Mobility Workouts

                                                                                                                                                10. Upper Body Mobility Workout

                                                                                                                                                Hold each exercise for 15-20 seconds total, and do 2-3 sets. Slowly increase the range of each stretch until you feel tension, then hold before slowly releasing it.

                                                                                                                                                This workout will help improve flexibility in your upper body.

                                                                                                                                                • Exercise 1: Cat-Cow[64]

                                                                                                                                                  • Exercise 2: Upward Dog[65]
                                                                                                                                                    • Exercise 3: Chest Release[66]

                                                                                                                                                      • Exercise 4: Child’s Pose[67]

                                                                                                                                                        • Exercise 5: Reach Through (15-20 seconds each side)[68]

                                                                                                                                                          11. Lower Body Mobility Workout

                                                                                                                                                          If you need more flexibility in your hips and legs, this is the best at home workout for you. Hold each exercise for 15-20 seconds total, and do 2-3 sets. Slowly increase the range of each stretch until you feel tension, then hold before slowly releasing it.

                                                                                                                                                          This workout will help improve flexibility in your lower body.

                                                                                                                                                          • Exercise 1: Scorpion Kicks (15-20 seconds each side)[69]

                                                                                                                                                            • Exercise 2: Seated Glute Stretch (15-20 seconds each side)[70]

                                                                                                                                                              • Exercise 3: Lying Quad Stretch (15-20 seconds each side)[71]

                                                                                                                                                                • Exercise 4: Lumbar Twist (15-20 seconds each side)[72]

                                                                                                                                                                  • Exercise 5: Standing Hamstring Stretch[73]

                                                                                                                                                                    • Exercise 6: Seated Hip Flexor Stretch (15-20 seconds each side)[74]

                                                                                                                                                                      12. Spinal Mobility Workout

                                                                                                                                                                      Complete each exercise for 10 reps total, and do 2-3 sets. This workout will help improve your posture, alleviate lower back pain, and increase your flexibility.

                                                                                                                                                                      It’s highly recommended if you’re an office worker that spends most of the day sitting.

                                                                                                                                                                      • Exercise 1: Prone Back Extension[75]

                                                                                                                                                                        • Exercise 2: Tail Wag[76]

                                                                                                                                                                          • Exercise 3: Quadruped Side Bend[77]

                                                                                                                                                                            • Exercise 4: Seated Forward Fold[78]

                                                                                                                                                                              • Exercise 5: A-Frame to Squat[79]

                                                                                                                                                                                • Exercise 6: Side-Lying Rotations[80]

                                                                                                                                                                                  Final Thoughts

                                                                                                                                                                                  These are the 12 best at home workouts that you can use to level up your body, torch some calories, and enhance your flexibility while at home. Give these a go, and you’ll be well on your way feeling fitter, healthier, and more productive after lockdown is over!

                                                                                                                                                                                  More Workouts You Can Do at Home

                                                                                                                                                                                  Featured photo credit: Scott Broome via unsplash.com

                                                                                                                                                                                  Reference

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                                                                                                                                                                                  [2] Pars Health Clinic: Lower Back Pain From Squats: Why this Happens and How to Avoid it
                                                                                                                                                                                  [3] 200 Lunges: What is a Lunge?
                                                                                                                                                                                  [4] Anytime Fitness: Lower Body Wedding Workout 1
                                                                                                                                                                                  [5] The Frugal Exerciser: STAR JUMPS WORKOUT
                                                                                                                                                                                  [6] Australian Fitness Academy: HOW TO PUSH UP: PROPER BODYWEIGHT PUSH UP TECHNIQUE
                                                                                                                                                                                  [7] Popsugar Fitness: If You Hate Burpees, This Move Is Here to Save You
                                                                                                                                                                                  [8] Popsugar Fitness: This Is Your 10-Minute Cut Arms and Cut Abs Workout
                                                                                                                                                                                  [9] Athletics Weekly: Stretch: External rotation
                                                                                                                                                                                  [10] Flipping Heck: 5 Yoga Poses For Office Workers
                                                                                                                                                                                  [11] Men’s Health: Chris Hemsworth’s Functional Fitness Workout
                                                                                                                                                                                  [12] Pilates Can: Side Lying Single Leg Swings
                                                                                                                                                                                  [13] Julie Lohre’s Fitbody: Donkey Kickbacks
                                                                                                                                                                                  [14] Popsugar Fitness: The Beginner-Friendly Workout That Will Increase Your Fat Burn
                                                                                                                                                                                  [15] Man of Many: 10 Best Shoulder Exercises for Men
                                                                                                                                                                                  [16] Adam Kemp Fitness: Dumbbell Floor Press Benefits & How to Do the DB Floor Press
                                                                                                                                                                                  [17] Popsugar Fitness: Get Gorgeous Shoulders With These 14 Essential Exercises
                                                                                                                                                                                  [18] Cathe: Why You Should Vary Your Hand and Arm Position When You Do Bicep Curls
                                                                                                                                                                                  [19] Central Mass Physical Therapy & Wellness: Technique Tuesday: no more triceps dips!
                                                                                                                                                                                  [20] Women’s Health: How To Do Bicycle Crunches Without Killing Your Neck
                                                                                                                                                                                  [21] Get Healthy U: How To Do A Basic Crunch
                                                                                                                                                                                  [22] Women’s Health: How To Do A Russian Twist The Right Way
                                                                                                                                                                                  [23] Very Well Health: Hip Bridge Exercises for All Fitness Levels
                                                                                                                                                                                  [24] Popsugar Fitness: 35 Plank Variations That Will Strengthen and Tone Every Inch of Your Body
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                                                                                                                                                                                  [26] Shape: The Best Outer-Thigh Exercises and Cardio Workouts
                                                                                                                                                                                  [27] My Fitness Pal: The Difference Between Forward and Reverse Lunges
                                                                                                                                                                                  [28] Openfit: How to Do the Bulgarian Split Squat
                                                                                                                                                                                  [29] Glamour: Hip thrust: the MASTER exercise to shape the glutes
                                                                                                                                                                                  [30] Outlift: THE ROMANIAN DEADLIFT GUIDE
                                                                                                                                                                                  [31] Popsugar Fitness: 7 Important Exercises You’re Probably Neglecting
                                                                                                                                                                                  [32] The Health Science Journal: Wall Push Ups
                                                                                                                                                                                  [33] Strong Fitness Magazine: A Full-Body Workout You Can Do With a Towel
                                                                                                                                                                                  [34] NASM: THE SMALL-GROUP CIRCUIT WORKOUT
                                                                                                                                                                                  [35] Popsugar Fitness: Grab Your Dumbbells — These Exercises Will Tone, Shape, and Strengthen Your Arms
                                                                                                                                                                                  [36] Gym Junkies: Hammer Curls 101
                                                                                                                                                                                  [37] Julie Lohre’s Fitbody: Triceps Kick Backs
                                                                                                                                                                                  [38] Da God’s Fitness: Jackknife Sit-Up
                                                                                                                                                                                  [39] Coach: How To Do Leg Raises
                                                                                                                                                                                  [40] GymBeam: 47 THE BEST AND MADLY ENTERTAINING PLANK VARIATIONS
                                                                                                                                                                                  [41] Bodybuilding: Cocoons
                                                                                                                                                                                  [42] Self: 11 Plank Exercises That Double as Cardio Moves
                                                                                                                                                                                  [43] Openfit: 6 Side Plank Variations That Will Clobber Your Core
                                                                                                                                                                                  [44] The Gymosaur: My favourite exercise #2: the pistol squat
                                                                                                                                                                                  [45] Get Strong: All About Bulgarian Split Squat Jumps Exercise
                                                                                                                                                                                  [46] Ideal Me: Jumping Alternating Lunges
                                                                                                                                                                                  [47] Openfit: How to Do the Single-Leg Deadlift
                                                                                                                                                                                  [48] Wynn Fitness: BEST GLUTE EXERCISES THAT AREN’T THE SQUAT: HIP THRUSTERS
                                                                                                                                                                                  [49] exer-pedia: ACTIVITY: CALF RAISE OFF STEP – SINGLE LEG ECCENTRIC
                                                                                                                                                                                  [50] Popsugar Fitness: Chisel Your Abs and Get a Strong Core With These 13 Moves Trainers Swear By
                                                                                                                                                                                  [51] Women’s Health Mag: How To Do a Walkout: There’s a Reason PTs Love Including Inchworm Exercises in Workouts
                                                                                                                                                                                  [52] SELF: How to Do a Plank With Proper Form
                                                                                                                                                                                  [53] Physical Culture Study: THE HISTORY OF THE JUMPING JACK
                                                                                                                                                                                  [54] Well + Good: To Nail Mountain Climbers, Repeat After Me: Planks but Make ’Em Cardio
                                                                                                                                                                                  [55] Experience Life: How to Do a Burpee
                                                                                                                                                                                  [56] Workout Trends: How to do High Knees ???
                                                                                                                                                                                  [57] Popsugar Fitness: The Best Cardio Exercises You Can Do Right in Your Living Room
                                                                                                                                                                                  [58] Milligan Movement: 5 MINUTE ABS
                                                                                                                                                                                  [59] Ideal Me: Jump Squats
                                                                                                                                                                                  [60] 24 Life: MASTER THIS MOVE: BURPEE
                                                                                                                                                                                  [61] Shape: The Advanced Bosu Ball HIIT Workout That’ll Make You Feel Like an Athlete
                                                                                                                                                                                  [62] Julie Lohre’s Fitbody: Tuck Jump
                                                                                                                                                                                  [63] Popsugar Fitness: The Intense Push-Up Variation That’ll Change the Way Your Abs Look
                                                                                                                                                                                  [64] Workout Trends: Yoga Poses: Cow Cat Back Stretch Pose
                                                                                                                                                                                  [65] Alo: PERFECT THE POSE: UPWARD FACING DOG
                                                                                                                                                                                  [66] VeryWell Fit: How to Do the Towel Chest Stretch
                                                                                                                                                                                  [67] Verywell Fit: How to Do Child’s Pose (Balasana) in Yoga
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