8 best free workouts on YouTube

If your New Year ambition is to get fit, but the cost of a gym membership is putting you off and you can’t really face getting out in the cold, then we may have just the solution.

Combining the ease of a workout DVD with absolutely zero cost (all you need is an internet connection!), video sharing site YouTube is bursting with expert exercise classes for you to try from the comfort of your own home.

Whether your goal is to burn fat or tone up, we’ve scoured the web to bring you five of the best free workouts on YouTube. What are you waiting for? Grab your laptop and get cracking.

‘Revolution – Day 1, Practice Ease’ by Yoga with Adriene

Best for: Yoga

Why do it? From de-stressing to improving your flexibility, the benefits of yoga are huge. If you’ve always wanted to give yoga a try but don’t fancy forking out for classes in case it’s not your thing, then Yoga with Adriene is for you.

Perfect for beginners, instructor Adriene has created an easy-to-follow ‘Revolution’ 31-day plan to get you hooked on the de-stressing activity in 2017. Ease yourself into it with the ‘Day 1’ video and, you may well be doing ‘Downward Dogs’ like a pro by the end of the month.

Sign up to the programme on Adrienne’s website and you’ll also receive a downloadable exercise planner and daily email for extra motivation.

‘Total Body Tone Up!’ by Tone It Up

Best for: Full-body toning

Why do it? If you’re looking to firm things up in one go, then this full-body toning workout from popular personal training duo Tone It Up could be just the ticket.

While we’ll admit the intro/soundtrack is a little bit cheesy, don’t let that put you off as these two really do know what they’re talking about, and have garnered a loyal following for good reason: their workouts work.

Lasting 14 minutes, and including a warm-up to help prevent injury, the girls offer clear instructions and plenty of encouragement to boot.

’32 Minute Home Cardio Workout with No Equipment’ by Fitness Blender

Best for: Cardio/Fat burning

Why do it? If you want to torch fat, then try working up a sweat in your living room with this half-hour cardio routine from specialist site FitnessBlender.com.

Designed to help you optimise your calorie burn, the workout requires absolutely no equipment, making it a doddle to do at home.

There’s even a handy link so you can print out the instructions and familiarise yourself with the moves before you start. No wonder it’s been watched over 9 million times!

‘5 Minute Flat Belly Ab Workout’ by PopSugar Fitness

Best for: Getting a flat stomach

Why do it? A flatter belly in just 5 minutes? Sign us up now! This targeted workout from specialist channel PopSugar Fitness can even be done with a heavy book, rather than dumbbells, so we defy anyone to find a decent excuse not to try it!

Forget endless crunches, this standing routine will help target your core like nothing else, helping to tone up your mid-section. The best bit? The trainer offers tips on how to take things down a notch if you’re a bit of a beginner.

’30 Day Fat Burn: Legs and Butt Shaper Workout’ by BeFit

Best for: Toning your legs and bum

Why do it? If you’d like to concentrate on your lower body, including your thighs and bum, then this 10-minute routine from popular fitness channel BeFit could work wonders.

As well as helping you tone those hard-to-tackle areas, the workout is designed to burn fat, incorporating a blend of cardio moves and strength training. Best of all, all you will need is a towel and a bottle of water, while the routine can be adapted to suit your level.

‘Total Arm Workout’ by XHIT Daily

Best for: Toning your arms

Why do it? Toning your arms can be tricky to say the least, which is we were thrilled to discover this 10-minute routine from popular exercise channel XHIT Daily.

You can use cans of food if you don’t have weights to hand, and the pace isn’t too intense, meaning this is an easy one to follow no matter your level. With clear instructions and a focus on correct technique, we’re not surprised it’s been viewed over 4 million times.

‘Get Fit 4 Free – The SB 30 Day Sweat Hiitgirl Workout’ by Sweaty Betty

Best for: High Intensity Interval Training (HIIT)

Why do it? HIIT has been big news in fitness circles for a while now – and for good reason, too. This type of workout allows you to burn fat in the most efficient way by alternating between intense periods of activity and rest.

While it’s probably not the best workout to try if you haven’t exercised in a while, this 30-minute routine from activewear label Sweaty Betty offers three different levels, to suit everyone from total newbies to experienced HIIT fans.

‘POP Pilates for Beginners – Total Body Workout’ by Blogilates

Best for: Pilates

Why do it? Pilates is usually associated with expensive equipment, but you can try the moves at home, even if you’re a complete beginner, thanks to this total body workout from Blogilates, fitness instructor Cassey Ho’s popular channel.

With a focus on breathing and proper posture, this half-hour workout is the perfect introduction to Pilates for beginners after a full-body workout.

Your 3-step plan to do 20 pullups without stopping

Pull your weight with these essential bodyweight workout tips.

PULLUPS ARE FLAT-OUT hard as hell.

Here’s how to really pull your weight:

1) Elastic bands

Use elastic assistance bands for a boost. That’ll help get you to knock out a few more reps than you otherwise would.

2) Negative Pullups

Focus on the lowering portion rather than the lift. Find a low bar and jump up so your chest in near bar level, then slowly lower yourself.

3) Forced Reps

When your muscles are on fire, have a training partner give you a boost to crank out two to three more reps.

Do This Mobility Drill For a Better Squat

Do-this-mobility-drill-for-a-better-squat

Ankle immobility is a major reason some lifters have trouble reaching adequate depth, staying balanced, and remaining stable during a squat. Specifically, the inability to move the ankle into enough dorsiflexion causes these problems.

IMAGE 1

Above, we see what happens if the ankle doesn’t dorsiflex enough during a squat. It causes the heel to peel off the ground. (Imagine tipping the letter “L” to the right.) In this case, the forefoot is the only part able to apply force into the ground. The weight shifts forward, the knees receive excess stress, and posterior musculature is under-stimulated.

IMAGE 2

A squatter demonstrating good dorsiflexion resembles the above diagram. We see that the shin still moves forward, but now the feet stay flat on the ground. Dorsiflexion of the ankle is what allows this to take place, and now the lifter can apply force throughout the entire foot, making the squat safe and effective.

How to Mobilize Your Ankles

To exaggerate the dorsiflexion you need, put two weight plates on the ground (the same distance apart as your squat stance) in front of a power rack. The thickness of the plates will depend on your current ankle mobility. Five or 10-pound plates should provide enough thickness, and you can even experiment with a mat or thin board to get the same effect.

Step onto the plates so that the plates elevate your toes and keep your heels on the ground. Holding on to the rack, pull yourself into a deep squat.

From here, experiment with hitting different positions: Sit at the bottom. Lean front to back and side to side. Bounce around. Even squat up and down. Doing these movements while your ankle is in extreme dorsiflexion will help mobilize the ankle.

Stay on the plates for 15-30 seconds at a time. When you step off the plates and back onto the flat ground, your ankle dorsiflexion will be super-compensated to the point where you’ll be able to glide to the bottom of a squat with ease.

Key Points

Make sure to keep your heels in contact with the ground while you’re on the plates. If you let them come off the ground at all, you defeat the purpose.

Force the shins forward to exaggerate closing the ankle joint angle. If you sit too far back onto your heels and allow your shins to angle back (as will be most comfortable), you won’t be forcing dorsiflexion.

Start with a thin plate or object to stand on, and work to a thicker one as mobility improves.

This drill will be especially helpful to anyone who squats in weightlifting shoes. Weightlifting shoes elevate the heel, and therefore don’t require the ankle to move through as much range of motion as a flat-soled shoe does. This drill creates the opposite effect of wearing weightlifting shoes by pitching the forefoot up rather than the heel.

Use this drill on days you squat, in between your first few warm-up/work-up sets. Amplify the effects of this drill by also including things such as tip toe walking, ankle rolling, and static calf stretching.

  01/15/17

Shed Calories With Ease With This 10-Minute Tone-Up Workout

Whether you love her or hate her, you can’t deny the fact that Khloe Kardashian is currently slaying the fitness game. Right before our eyes we’ve seen the 32-year-old reality TV star transform her entire life by adopting a healthy lifestyle and working out. But as easy as it seems, it takes serious commitment.

However, her pledge hasn’t been a lonesome journey. Beverly Hills-based trainer Gunnar Peterson has been by her side, helping her get in shape every inch of the way. While Peterson is one of the top trainers in the biz, he recently shared some tips that won’t cost you the hefty price tag Khloe probably cashes out on for his services.

 In a brand new video, Peterson reveals a 10-minute tone-up workout that you can do basically anywhere at any time. A combination of strength training and cardio to elevate the heart rate and tone the body, incoprate these moves into your daily routine, and you too will be on your way to transforming your body like Khloe.

 

See the breakdown of the workout below.

The LG Tone-Up Workout by Gunnar Peterson

Repeat these 10 moves in the following order:

25 Jumping Jacks

8-12 Deadlifts *Use dumbbells or anything around the house that you can lift

26 Split Jacks

15-20 Bent-over Raises *Use dumbbells or anything around the house that you can lift

Jog in place for 30-60 seconds to lateral walk with 8-12 steps in each direction

8-10 Close-grip Push-ups

8-10 Regular-grip Push-ups

8 Bulgarian Split-Squats (on each side)

10 Supermans

The 40 per cent rule can make your life better this year

There’s merit in starting something, starting anything. But, for many of us, starting is not the problem, it is persevering that brings us unstuck.

Like so many who achieve and surpass their goals, David Goggins understands that it is often our minds, not our bodies that create obstacles and throw us off track.

Exercise to offset sitting risks

It’s not as hard as it sounds if you follow these new guidelines that might even extend your life expectancy.

It is what the 41-year-old former navy SEAL and ultra-marathon runner refers to as the 40 per cent rule.

In a new book, entrepreneur Jesse Itzler describes how he hired Goggins to be his live-in trainer for one month ahead of a race.

David Goggins.

Goggins – known as the “SEAL” – explains to him that when our minds tell us we are finished, we are only at 40 per cent of our capacity. This is how so many people (as much as 99 per cent of starters) finish a marathon; they break through the inevitable mental barrier that hits them at some point during the race.

“The first day that ‘SEAL’ came to live with me he asked me to do – he said how many pull-ups can you do?,” writes Itzler in Living with a SEAL: 31 Days Training with the Toughest Man on the Planet. 

“I did about eight.

“And he said all right. Take 30 seconds and do it again. So 30 seconds later I got up on the bar and I did six, struggling. And he said all right, one more time. We waited 30 seconds and I barely got three or four and I was done. I mean couldn’t move my arms done.

David Goggins.

“And he said all right. We’re not leaving here until you do 100 more. And I thought there’s no – well we’re going to be here for quite a long time because there’s no way that I could do 100. But I ended up doing it one at a time and he showed me, proved to me right there that there was so much more, we’re all capable of so much more than we think we are. And it was just a great lesson.”

In a new interview, Goggins, who once held the World Record for most pull-ups done in 24-hours (4025), insists his message is about finding ways to challenge our beliefs about our capabilities, not to all become masochists.

“It’s not about pushing yourself until you die,” Goggins tells Rich Roll in a new podcast. “It’s about not giving up when something is uncomfortable – that’s what the message is.”

Goggins intimately understands how we hold ourselves back by telling ourselves we are incapable.

He grew up in an abusive home where his father beat him up, was bullied at school, stuttered and was, at one stage, obese. The first time he ran, he made it only 400 metres.

“I saw myself as the weakest man on the planet,” Goggins reveals, “and I wanted to change that.

“Instead of making it ‘woe is me’… I changed my thought process.”

As he challenged his perceived weakness, taking on physical challenges, he uncovered his self-doubt.

“Before you start a goal – let’s take care of our insecurities because they are going to surface when you put yourself in the crucible and you’re suffering,” says Goggins, who has been a top finisher in 10 of the world’s most difficult ultramarathons.

“What keeps the person in the fight is having a purpose – leave the ego at the door, because the ego will kill you every time, you will always quit.”

Every time he told himself he should quit, he reminded himself of the pain he had endured and how he had made it through.

“When you’re in hell, you forget how great you really are because you’re suffering and you forget the great things you’ve done,” he explains.

While Goggins believes he has now gained the insight into himself he needed from running ultramarathons (and doing 4025 pull-ups in one hit), he says it has taught him that even when he fails “20 times trying”, he is far more capable than he ever believed and he hopes to help others realise they are too.

“People think you need to have all this stuff [to achieve] and they have this thing like ‘it wasn’t meant to be’ – if I had that mindset one damn time in my life, I’d be a 400 pound man spraying for cockroaches still,” Goggins says.

“My whole thing now is I know how to think properly to be successful in all aspects of my life. It’s not about ultra running, or being a SEAL or pull-up records, it’s about if you want to be better you have to change your perceived limitations and take the barriers down.”

Breaking barriers in our minds to create breakthroughs

Many experts in mindset understand that growth and success in any area of our life starts with our minds.

“Big changes can come in small packages,” reminds author of Tools of Titans, Tim Ferriss. “To dramatically change your life, you don’t need to run a 100-mile race, get a PhD, or completely reinvent yourself. It’s the small things, done consistently, that are the big things.”

Philanthropist and author Tony Robbins adds that we cultivate change with these small things by starting “at the root: a shift in perspective”.

“It’s these small changes that can lead to shifts in behaviour, and cumulate over time to create one massive transformation.”

To shift perspective and cultivate courage to change and grow in the face of challenge, Michaela Haas, author of Bouncing Forward: Transforming Bad Breaks into Breakthroughs suggests many methods. These include anchoring with the breath, identifying unhelpful patterns, practicing compassion and daring to explore.

Sarah BerrySarah Berry|
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