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Published on December 18, 2020

15 Effective Workout Tips Backed by Scientific Research

15 Effective Workout Tips Backed by Scientific Research

What if I told you that there are dozens of workout tips proven to aid in weight loss? Now, you might be thinking, “Yeah sure. I’ve heard it all before. Nothing I try works!” You may indeed have tried a lot of tips that just didn’t work. However, many of the so-called “workout tips” are more based on anecdotal experiences than science.

So, why do people follow and believe in those workout tips if they aren’t guaranteed to work? The same reasons people follow a fad diet—they saw it work for a friend or they hope it works for them. In this article, let’s end all the “I hope it works!” and the, “My friend said to do this!” and I’ll bring you actual tips proven by science.

Here are 15 science-backed workout tips to jumpstart weight loss.

1. Bring a Friend

A common complaint people have when they begin a fitness journey is that they have no one to workout with. But those complaints line up with the research. Several studies on motivation and exercise have shown that when you have the presence of a friend, you workout out harder.[1]

When your partner is stronger, your performance boosts. Your workouts become easier too. So, the next time you find yourself struggling to hold that one-minute plank or you want to run that extra mile, call a friend.

2. Carb Up Before You Workout

You might have heard people and even fitness gurus say to skip out on a meal before a workout. Some even recommend that you avoid carbs unless you’re doing specific exercises like running or weightlifting.

Each one has their own reasons why you shouldn’t eat. Unfortunately, you’ve been misled. Research supports the opposite of skipping meals. Before you perform any workout, you want to carb up. Carbs are your body’s primary fuel.[2]

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When you load up, you’ll put more of an effort in and it does wonders for muscle growth and caloric expenditure. Those who work out in the morning but hate breakfast can opt for something like toast or oatmeal.

3. Music Powers Your Workout

Everyone has their set playlist with their favorite workout songs. You may like to jam out to heavy rock or pop music and feel like it helps your workout. You’re not wrong! Several studies have been conducted on the power of music.

One study found that those who listened to music had higher levels of serotonin and dopamine, which aids in the recovery process.[3] Another study found that the type of music you listen to matters. This study showed that music levels of 130 to 140 bpm gave people a performance boost.[4] So, stick to the more heart-pumping songs over the slow, sad ones.

4.Drink Coffee and Chocolate Milk

When many start a diet, they usually have to give up some of their favorite foods and drinks. Coffee is often loaded with extra calories when you add the cream, sugar, or if you’re going to a chain shop. Provided you don’t go overboard with the extras, coffee can help your workout. This is a workout tip that’s rarely given, but it can work!

A study found that coffee not only provides energy but also gives you motivation and can increase your performance.[5] Another study on coffee and workouts found that drinking a few cups before a workout can make it more enjoyable. Another research also found that it helps burn more fat.

As a child, your mother may have told you to drink your milk. Chocolate milk might’ve been a treat. It turns out your mom was on to something. A study found that consumption of low-fat chocolate milk after workouts aided in recovery like commercial recovery beverages did.[6] The 4:1 carb to protein ratio helps stimulate muscle repair and energy repletion.

5. Water Is Key

Just about any diet or exercise tip includes drinking water. Water is one of the best beverages you can have for rehydration, and it’s free! The intensity of your workout will depend on how much water your body loses. How much you sweat affects it as well.

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But why does water matter? Let’s take a closer look.

Most of our body is made up of water. It’s not a surprise that you require a lot of it—and even more when you work out. Many people show to the gym already dehydrated, then workout and become even more dehydrated. This can cause quite a bit of negative effects. Your workout can become harder, you could suffer performance issues, and take a longer time to recover after it.[7]

Just 2% of water weight loss can cause this. Some people lose about 6 to 10% from a single workout. It’s recommended to drink at least ½ to 1 oz of water per pound of bodyweight a day. To combat water loss, some experts also recommend weighing before and after your workout.

6. Add an Incline

There’s surprisingly a lot of benefits to adding an incline when you walk or use a treadmill. One study found that it improves your hamstring, glute, hip, knee, and ankle activity compared to walking without an incline. Another study found that it reduces stress on your extremities and joints.[8] It also improves your lung function, and there’s the widely known notion that it increases the number of calories you burn per hour.

7. Interval Training: Short but Sweet

High-Intensity Interval Training (HIIT) has become a more popular workout and for very good reasons. Interval training has greater cardiovascular and fat loss compared to other workouts. A study found that just a quick 20-minute workout burned twice as many calories during a long run.[9] While you don’t want to completely stick with only interval training, it’s a great addition for when you’re short on time or a more relaxed day.

8. Go Outside

When you were a child, your parents probably told you to go play outside. As you get older, outdoor activities become less frequent when work and real-life takes over. However, the great outdoors just might be what you need. A study found that people who did workouts outdoors were more energetic, rejuvenated, and less angry.[10] They compared this to those who only worked out indoors.

9. Switch Things Up Now and Then

Another important workout tip is to switch things up now and then. One major complaint people have is they get bored. For some, a routine keeps them in check and helps them stay on track. Others struggle or dread doing the same activities over and over again.

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There are dozens of exercises you can do like yoga, Pilates, HIIT, weightlifting, cardio, you get the idea. Even variants of the exercises you do help with your muscle gains. A study found that participants who did both a deep squat and a full squat achieved greater results than those who only did a full squat.[11] Now, you don’t have to change it up each time you workout but switching things up every so often eases your boredom and benefits your body.

10.Never Skip a Warm-Up

You often hear fitness experts emphasizing warmups or stretches before and after a workout. While it’s a solid idea and should be done, some don’t feel it’s necessary. Whether it’s a lack of time or they just don’t feel like it, many skip the warmups. But research shows that you shouldn’t.

Not only do stretches have benefits for your workout, but dynamic warmups do too. A study from Austin State University found that people who warmed up lightly with leg extensions and squats were able to put more power into their squats. On average, they were able to squat with 8.36% more weight than when they just did typical stretches. They also had increased stability with 22.7% lower body stability. [12] Warmups were also shown to increase blood flow and your range of motion.

11. Don’t Skip Out on Weights

Here’s a workout tip some people don’t want to hear: don’t skip out on weight. We all know that one person who swears by cardio only routine. While it might work great for the short term, it’s not beneficial in the long run. Your routine does need to include some type of lifting program. Why? Your metabolism slows making it harder to lose weight. A study conducted by the Harvard School of Public Health found that those who spent as little as 20 minutes a day gained less abdominal fat than those who stuck to cardio only routines.[13]

12. Get a Massage

A massage seems more like a treat than something you should receive daily, but it’s actually beneficial to your workouts. Research conducted by McMaster University in Canada found that massages help muscles decrease inflammation and increase mitochondria.[14] What does this mean? You get more power in your workouts and recover faster.

13. Sleep Well

Everyone knows that a quality night’s rest is essential for daily functioning. However, it’s crucial for your workouts, too. A lack of sleep hinders your performance, your caloric burn, and makes it harder for you to do better in your next session.

Why? Sleep helps your muscles and body recover from sessions, so not sleeping much can cause overtraining symptoms or plateaus.[15] While sleep doesn’t come easy for everyone, it’s recommended to get at least seven to nine hours each night.

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14. Indulge in Protein Before Bed

You often hear people following a diet where they stop food consumption after a certain time, swearing it takes off the extra pounds. While this is true in theory (calories in vs calories out), it’s not exactly healthy.

When you work out hard, your body needs time and adequate nutrients to recover properly. Protein helps rebuild muscles and is one of those essential food items you want to make sure you’re eating enough of. A study from the Netherlands showed that consuming food rich in casein before bed keeps your amino acid and protein synthesis going while you’re asleep.[16] Now, that’s not to say go crazy before bed, but a light snack of Greek yogurt or a cup of cottage cheese will help.

15.Cardio Gets a Bad Reputation

Cardio has an overwhelming amount of data that supports the health benefits you get. Regardless if you’re doing high-intensity or low-impact, you’ll still receive the benefits. However, it often gets a bad reputation and many actually skip cardio. But cardio itself isn’t bad to add to your routine if you’re a guy or someone who typically skips it. Why? Because it enhances muscle building.

If you’ve ever done cardio then tried lifting, you know it doesn’t end well. By the time you try to lift, your whole body has given up. However, if you want to get the benefits of cardio, squeeze it in after your lift session. You’ll have more energy, and you’ll burn more fat too.

A study from the Journal of Sports Science Medicine found that those who did high-intensity cardio sessions lasting longer than 30 minutes when into muscle hypertrophy. Those that performed low-impact exercises benefitted the most with more muscle growth over time.[17] It’s recommended that if you perform high-intensity workouts, to wait at least three hours before taking on a long cardio session.

Final Thoughts

While there are a lot more workout tips than what we listed—and I mean a lot—you, at the very least, gained some knowledge on what you might be doing wrong and how you can easily fix or switch up your routine. The journey to achieve the body you want isn’t always easy or fun, but it’s worth it in the end.

More Workout Tips

Featured photo credit: Benjamin Klaver via unsplash.com

Reference

[1] PubMed.gov: Influence of competition on performance and pacing during cycling exercise
[2] PubMed.gov: The use of carbohydrates during exercise as an ergogenic aid
[3] PubMed.gov: Effect of different musical tempo on post-exercise recovery in young adults
[4] NCBI: Effect of music tempo on exercise performance and heart rate among young adults
[5] American Physiological Society: Caffeine consumption around an exercise bout: effects on energy expenditure, energy intake, and exercise enjoyment
[6] PubMed.gov: Chocolate milk: a post-exercise recovery beverage for endurance sports
[7] NCBI: Water, Hydration and Health
[8] PubMed.gov: The influence of incline walking on joint mechanics
[9] NCBI: Exercise Intensity and Energy Expenditure of a Tabata Workout
[10] Time: Why Spring Is the Perfect Time to Take Your Workout Outdoors
[11] Taylor and Francis Online: Full squat produces greater neuromuscular and functional adaptations and lower pain than partial squats after prolonged resistance training
[12] PubMed.gov: Potentiation Effects of Half-Squats
[13] Science Daily: Weight training appears key to controlling belly fat
[14] McMaster University: Massage is promising for muscle recovery: McMaster researchers find 10 minutes reduces inflammation
[15] PubMed.gov: Sleep and athletic performance: the effects of sleep loss on exercise performance, and physiological and cognitive responses to exercise
[16] PubMed.gov: Protein ingestion before sleep improves postexercise overnight recovery
[17] NCBI: Moderate Intensity Cycling Exercise after Upper Extremity Resistance Training Interferes Response to Muscle Hypertrophy but Not Strength Gains

More by this author

Dan Barcelon

Health & Fitness Editor of "Fitness for Non-Athletes"

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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

                                                                                                                                                                                  [1] Fit: 5 REASONS WHY WARM UP EXERCISES ARE IMPORTANT
                                                                                                                                                                                  [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
                                                                                                                                                                                  [25] Abdominales Verdaderos: Guía de Ejercicios 101: Las Flutter Kicks
                                                                                                                                                                                  [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
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